Pregnant Women: Vegan Diets May Be Risky

why pregnant women should not go on a vegan diet

A vegan diet during pregnancy can be safe and may even offer benefits to both the mother and baby, such as a reduced risk of preeclampsia, gestational diabetes, and certain neural tube defects and brain tumours. However, it is important that the diet is well-planned and diverse, as a poorly planned vegan diet may lack essential nutrients such as protein, vitamin B12, vitamin D, calcium, DHA, and iron, which could increase the risk of the baby having a low birth weight or birth defects.

Characteristics Values
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Benefits Reduced risk of preeclampsia
Reduced risk of gestational diabetes
Reduced risk of some neural tube defects and brain tumors
Risks May lack essential nutrients
May increase the risk of the baby having low birth weight or birth defects
Tips Eat a variety of foods
Limit vegetable fats
Get enough calcium and vitamin D
Supplement vitamin B-12

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A vegan diet during pregnancy may lead to a deficiency in vitamin B12, vitamin D, calcium, DHA, and iron

Vitamin B12

Vitamin B12 is not found in most plant foods, so vegans should supplement it regularly. It is included in standard prenatal supplements. A deficiency may increase the risk of miscarriage, gestational diabetes, preterm birth, and malformations.

Vitamin D

Vitamin D is mostly obtained from sunlight, but it can also be sourced from fatty fish and egg yolks. Vegans may need to rely on supplements to meet their requirements. Insufficient levels may increase the risk of preeclampsia, low birth weight, and miscarriage.

Calcium

Pregnant women need about 1000 mg of calcium per day. Plant sources of calcium include spinach, collard greens, and kale. Insufficient calcium intake may increase the risk of preeclampsia, fractures, and bone disease.

DHA

Docosahexaenoic acid (DHA) is an omega-3 fatty acid that is crucial for the baby's eyes, brain, and nervous system. Since vegans tend to have low blood levels of DHA, they may need to supplement it or consume plant sources like walnuts, chia seeds, and edamame.

Iron

Iron is essential for the production of hemoglobin, especially in the growing fetus and early childhood. Plant-based sources of iron include beans, dark green vegetables, dried fruits, nuts, and seeds. However, the body does not absorb non-heme iron from plant foods as efficiently as heme iron from animal products, so vegans may still need to supplement iron, especially in the second half of pregnancy.

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A vegan diet during pregnancy may increase the risk of preeclampsia and lower birth weight

Pregnant women who follow a vegan diet may be at a higher risk of developing preeclampsia and giving birth to babies with lower birth weight, according to a study published in the journal Acta Obstetricia et Gynecologica Scandinavica. The study found that vegan mothers had a higher incidence of preeclampsia and their newborns weighed an average of 240g less.

Preeclampsia

The study found that vegan mothers had a higher prevalence of preeclampsia, a pregnancy-related blood pressure condition. Preeclampsia occurs when a woman who previously had normal blood pressure readings suddenly has high blood pressure after 20 weeks of pregnancy. In the US, preeclampsia occurs in roughly

1 in 25 pregnancies.

Lower birth weight

The study also found that vegan mothers gave birth to babies with lower birth weight. Newborns of mothers who followed a vegan diet weighed on average 240 grams (between 8 and 9 ounces) less than babies born to mothers who followed an omnivorous diet in pregnancy.

Dietary considerations

The researchers noted that the number of vegans in the study was small and that the results should be interpreted with caution. Experts say that a vegan diet in pregnancy can be healthy if it is well planned. It is important to ensure adequate intake of nutrients such as protein, vitamin B12, zinc, vitamin D, and calcium.

Planning a vegan pregnancy

A vegan diet during pregnancy can be healthy, but it requires careful planning to ensure adequate nutrient intake. Here are some tips for a healthy vegan pregnancy:

  • Consult a registered dietitian who can help plan a healthy vegan diet during pregnancy.
  • Include a variety of plant-based proteins such as beans, legumes, and nuts.
  • Take a prenatal vitamin supplement to help meet nutrient requirements.
  • Ensure adequate intake of vitamin B12, which is important for fetal development and can be found in supplements or fortified foods.
  • Include sources of healthy fats such as algae oils and flax/chia/walnut to get omega-3 fatty acids.
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A vegan diet during pregnancy may require careful planning to ensure adequate protein intake

Protein is an essential nutrient for pregnant women, as it supports the growth and development of the foetus. However, vegan diets may not always provide sufficient protein, as plant-based sources of protein are often less bioavailable and more difficult to digest. Therefore, vegan pregnant women may need to pay special attention to their protein intake to ensure they and their babies get enough.

The Benefits of a Vegan Diet During Pregnancy

Vegan diets have been associated with numerous health benefits, including a reduced risk of heart disease, obesity, hypertension, and diabetes. A vegan diet during pregnancy may also offer additional benefits, such as a reduced risk of preeclampsia, gestational diabetes, and certain neural tube defects. Additionally, a vegan diet during pregnancy may lower the baby's risk of developing asthma, eczema, diabetes, and even some cancers later in life.

The Risks of a Vegan Diet During Pregnancy

If not well-planned, a vegan diet during pregnancy can lead to nutrient deficiencies, including insufficient protein intake. This may increase the risk of low birth weight or birth defects in the baby. Vegan diets may also lack other essential nutrients such as vitamin B12, vitamin D, calcium, DHA, and iron, which are crucial for the health of the mother and the developing foetus.

Tips for a Healthy Vegan Diet During Pregnancy

To ensure a healthy vegan diet during pregnancy, it is important to eat a variety of whole foods, including plenty of vegetables, fruits, and whole grains. It is also crucial to limit the consumption of unhealthy vegetable fats, such as trans fats and tropical oils, and focus on omega-3 fats instead. Getting enough calcium and vitamin D is essential, and supplementing with vitamin B12 is recommended. Consulting with a dietitian can help ensure that the vegan diet meets all the nutritional needs of the mother and the developing foetus.

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A vegan diet during pregnancy may require vitamin and mineral supplements

Veganism is a way of eating that forbids consuming products like meat, dairy, eggs, and other animal-based products. It instead prioritises foods like fruits, vegetables, pulses, grains, nuts, and seeds. A well-planned vegan diet can be safe and even beneficial during pregnancy, offering a lower risk of type 2 diabetes, heart disease, and certain complications. However, it is often criticised for lacking nutrients, especially those that are crucial during pregnancy.

Nutrient Deficiency Risks

Vegan diets tend to be naturally low in nutrients like vitamin B12, omega-3 fats, iron, iodine, calcium, and zinc, which are all important during pregnancy. A deficiency in these nutrients can lead to pregnancy complications and adverse health outcomes for both mother and infant. For example, insufficient vitamin B12 levels can increase the risk of miscarriage, low birth weight, preterm birth, or birth defects.

Recommended Supplements

To avoid nutrient deficiencies, it is recommended that pregnant women on a vegan diet take the following supplements:

  • Vitamin B12: While fortified foods can be a source of vitamin B12, a supplement is the most reliable way to ensure adequate intake.
  • Vitamin D: This is especially beneficial for those who get less sun exposure. Vegan options include vitamin D2 or lichen-derived vitamin D3.
  • Omega-3 fats: Algae oil is a good vegan source of EPA and DHA, which are important for the baby's eyes, brain, and nervous system.
  • Iodine: Due to iodine-poor soils, it is challenging to obtain sufficient iodine through plant foods alone. As iodised salt and seaweed may result in excess iodine or sodium intake, a supplement is the best option.
  • Choline: Some plant foods contain small amounts of choline, but a supplement is the best way to meet requirements during pregnancy.

Additional Tips for a Healthy Vegan Diet

To ensure a healthy vegan diet during pregnancy, it is important to:

  • Eat a variety of minimally processed foods, including plenty of vegetables, fruits, and whole grains.
  • Limit vegetable fats, especially trans fats and tropical oils like coconut, palm, and palm kernel oil.
  • Consume plenty of calcium-rich plants, such as spinach, collard greens, and kale.
  • Supplement with vitamin B12, as it is primarily found in animal sources.

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A vegan diet during pregnancy may be associated with a reduced risk of gestational diabetes

Gestational diabetes is a pregnancy complication characterised by high blood sugar levels. It can cause complications such as preeclampsia, preterm birth, and a higher risk of developing type 2 diabetes later in life.

Vegan diets are typically rich in fibre but low in sugar and fat. These attributes may safeguard against gestational diabetes.

However, it is important to note that a poorly planned vegan diet may increase the risk of gestational diabetes. This is because vegan diets tend to be naturally low in nutrients like vitamin B12, omega-3 fats, iron, iodine, calcium, and zinc, all of which are especially important during pregnancy.

Therefore, it is crucial for pregnant women following a vegan diet to ensure they are getting all the nutrients they need. This may involve taking supplements and consulting a dietitian who can help them meet their nutritional needs.

Frequently asked questions

A vegan diet may not be suitable for pregnant women as it may lead to a higher risk of preeclampsia and lower birth weight.

A vegan diet can offer benefits to both the mother and the baby, including a reduced risk of preeclampsia, gestational diabetes, and some neural tube defects and brain tumors.

A vegan diet during pregnancy needs to be healthy, diverse, and well-planned. If not, it will likely lack essential nutrients such as protein, vitamin B12, vitamin D, calcium, DHA, and iron, increasing the risk of the baby having a low birth weight or birth defects.

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