Vegan diets. How to thrive, not just survive.
With any sort of ‘diet’ there is a healthy and not so healthy way to go about it. Vegan diets have many health benefits, but with Vegan diets continuing to rise, I’d like to highlight some of the risks that aren’t always talked about. Not to persuade you otherwise, but so you can be aware and overcome them.
Vegan diets are technically considered a political standing against factory farming in order to improve animal welfare, environmental and sustainability factors (although in my opinion, when it comes to the environment, we simply eat too much full stop regardless of what we’re eating)
Health Benefits of a Vegan Diet
For some though, it’s about making healthier choices; Plant-based diets come with many added health benefits. Research shows how (healthy) vegan and vegetarian diets can reduce weight, reduce inflammation (consequently reduce risk of heart disease and dementia) and type 2 diabetes alongside cancer, specifically colon cancer.
The reduction in weight isn’t by eating vegan per se, but it typically means eating more plant-based food (a good thing) and thus more fibre which is more filling and typically lower in calories.
There is also the overall reduced intake of calorie dense ‘junk’ food simply down to reduced accessibility to such foods.
However, you can of course like any omnivore, eat a very bad ‘western’ style diet with very little nutritious food.
A vegan KFC burger, is still a burger. #JunkfoodVegan.
Nutrition Deficiencies
Vegan diets however do come with their draw backs, with a 30% higher risk of bone fractures due to lower intake and bioavailability of calcium, as one example.
Omnivorous diet can be deficient in nutrients too, we certainly see that a lot in the UK, but it is simply easier to cover all your bases, as many nutrients are found solely in animal produce or are not as bioavailable in plant foods (e.g. iron and calcium)
That being said, if you cut any food group out of your diet regardless of what it is, you have to ensure you’re getting the nutrients elsewhere.
The deficiencies and reduced intake of nutrients you’d expect with a vegan diet can definitely be overcome with careful planning and consideration.
Key Nutrients to consider
I'd like to start by saying, I'm not a vegan myself (I'd consider myself flexitarian) so I may have completely got this wrong, but as a nutritionist that follows many plant-based accounts, and as I check a lot of packaging, iodine & selenium seems to be forgotten about. So I will talk about them first…
NUTRIENT: SELENIUM
Selenium has been reported critically low in vegan diets and despite not being talked about much is a very important micro-nutrient
Selenium is crucial for the immune system, especially viral infection and is actually being researched in its role for COVID outcomes. Selenium is also critical for fertility and thyroid hormone health in both men and women.
Where normally found: brazil nuts, fish, meat, organs, eggs
How much needed: 75 μg/d for adult men and 60 μg/d for women
How to get on a vegan diet: Small amounts can be found in brown rice and oats, however the best source is in brazil nuts
Hack – Two brazil nuts a day is enough to cover your bases or have a handful each week.If you can’t eat them, then ensure your supplement has it
Nutrient: IODINE
Where normally found: Found mainly in seafood & milk
How much is needed: 140 μg/day
During Pregnancy: 150-200 μg/day
Upper limit: 1000 μg/day
Research shows children and women are at a high risk of deficiency in the UK; especially pregnant and meat/fish avoiders are at a particularly high risk of deficiency
Why is this an issue?
Goitre (thyroid enlargement)·
Impacts on reproduction
Reduced thyroid function, which impacts weight and energy levels
Mild deficiency during pregnancy:
High risk of cretenism in babies
Reduced neurological development e.g. reduced reading ability, IQ, memory
Low birth weight
Severe deficiency ‘growth & mental retardation'
How to get it on a vegan diet?
Potatoes and Prunes are natural sources of iodine.
Iodised salt
Fortified foods – the only fortified milk I have found with iodine is Might M!lk made from peas.
Hack: Seaweed 2-3 times a week – not to be overconsumed though!
Nutrient: Calcium
Most plant based foods with calcium e.g. spinach have low bio-availability and it’s therefore unsurprising to see a 30% higher rate of bone fractures in vegans compared to omnivores.
Calcium is incredibly important for infant growth; vegan pregnancy and infancy is linked to impaired growth
Where normally found: Dairy, tofu, seeds
How much needed: average adult is 700mg a day
Why needed: Strong bones, but also important for healthy muscle function
How to get on a vegan diet: Tofu fortified with calcium seems to have the same bioavailability as milk.
Eating broccoli, sprouts, tofu and fortified milks and waters can ameliorate deficiency.
Hack: add seeds and tahini to your meals. Have fortified tofu on a regular basis.
If you don’t consume tofu, have a weekly calcium + vitamin D supplement.
Nutrient: Vitamin D
Many people in the UK are deficient in Vitamin D especially in the winter. Vegan diets have even lower intake which combined with low calcium can cause weak bones
Where normally found: Main source is UV from the sun but can be found in small amount in eggs, salmon, sardines (with bones) & mushrooms
Why needed: Vitamin D is linked to immunity, brain health, mental health, PMS, bone health
Vitamin D deficiency was linked to negative COVID outcomes.
How much is needed: 10μg per day +
Hack: Take a supplement!
Nutrient: b vitamins
B3, B6 and B12 are reportedly low in vegan diets and as they can not be stored in the body, we need regular intake. However there is such a thing as too much. Many vegan foods are now fortified.
Where normally found: meat, poultry & eggs, fortified wheat & cereals
How much needed:
Vitamin B3 (Niacin) – 16.5mg/day for men, 13.2mg/day for women
Vitamin B2 (Riboflavin) - 1.2mg/day
B12 - 1.5μg/d
Why needed: B vitamins are crucial for energy production. Deficiency will result in fatigue and muscle weakness. They also keep eyes, skin and brain healthy.
How to get on a vegan diet: fortified wheat and grains e.g. bread and wholegrains, yeast extract including marmite and nutritional yeast
Hack: if you don’t eat fortified foods and grains, have a regular supplement
Nutrient: Poly Unsaturated Fats - Omega 3 - EPA/DHA
Omega 3 is crucial for brain development, cognitive function, heart health and can improve joint health through reducing inflammation.
Omega 3 is linked to reduced risk of arthritis and allergies!
Vegan diets are often higher in unsaturated fat (a good thing) but whilst this good, EPA/DHA is often low.
Where found: EPA/DHA are predominantly found in oily fish e.g. mackerel, sardines, salmon
EPA/DHA can also be derived from ALA, the omega 3 found in walnuts, flax seed and hemp.
How much needed: 500mg of EPA and DHA combined each day
Hack: 1. Incorporate regular walnuts, flax, chia and hemp into your diet
2. As the body isn't efficient at converting ALA into the needed EPA/DHA so take an algae supplement (avoid krill) and look for both EPA and DHA
Nutrient: Poly Unsaturated Fats - Omega 3 - EPA/DHA
Nutrient: Zinc
Where normally found: Meat, poultry & eggs are good sources
Zinc is important for the immune system. Inadequate zinc intake could be related to some conditions such as mental health disorders (e.g. depression), dermatitis, diarrhea and alopecia
Vegan diets have reported low intake and levels of Zinc.
Some zinc-rich plant foods (e.g. nuts, seeds and whole grains) present bioavailability issues due to the presence of phytate, which lowers absorption in the intestine
Vegan sources: Wholegrains, fortified cereals, nuts and legumes
How much needed: 7.5/9 mg per day
Hack: Phytates that reduce absorption of zinc and iron, can be reduced by specific methods of soaking, germination, fermentation.
A final note on things to consider
- If you’re new to being vegan, you may find your gut isn’t use to it. Don’t give up but slowly introduce fibrous foods like beans/chickpeas.
- If you have a restricted diet e.g. not gluten, nuts, soy or legumes when vegan you may want to get a specialised nutrition plan to ensure you’re meeting your needs
“In pregnancy and children, vegan diet stalls growth, so that a number of food components need to be supplemented. This may also apply in aged people.”
- If you are planning pregnancy/having a baby, ensure you see a health care professional to get tested for vitamin levels and also get advice on what you and baby should be eating
Finally, being plant based, you don’t have to go fully vegan. You can opt to reduce intake and only eat locally sourced meat that have better farming and lower impact on the environment.
And remember we all have individual genetic differences that will impact how you tolerate food, how well you absorb, metabolise and utilise nutrients.
Nutrient: Protein
Protein is an essential macro nutrient and requirements are higher on a vegan diet due to lower reduced ‘quality’ and absorption.
For any vegans that can’t consume legumes or soy – a protein shake would be highly recommended. (I personally would consider a shake as a daily supplement anyway, especially as they often have fortified vitamins!)
Research shows that up to 40% of vegan diets do not meet minimum protein requirements. This doesn’t even take into consideration that minimum requirements are to prevent deficiency not optimal levels required for healthy muscles, skin, recovery etc.
How much is needed: 0.75g protein per kg body weight - prevent deficiency.
Optimal 1.2g-2g per kg/body weight
Where is it found? Tofu, eggs, many vegetables, grains, legumes, fish, dairy, meat, nuts, seeds etc.
Protein on a vegan diet: Ensure your diet is rich in grains such as rice, oats and quinoa, nuts, legumes and soy product e.g. tofu.
Hack: Tofu is high in protein and also a ‘complete’ protein i.e. has all required amino acids
When looking at protein powders: Look out for 'blends' that have BCAAsin to ensure it is a complete protein.