The fundamentals of a vegan diet - by a nutritionist

 Veganuary is in full swing and whether your reason for trying a vegan diet is ethical, environmental or health focused there are some key things to know. There are great health benefits to be found by following a vegan or plant-based diet, however there are also greater risks of nutrient deficiencies and ill-health. A little research on the topic goes a long way and here is a nutritionist’s guidance on what to look out for.

How to keep healthy on a vegan diet

With a little planning, you can get the majority of nutrients you need by eating a varied and balanced vegan diet. However, it can be more difficult to find sources of particular nutrients, and those following a vegan diet are at a greater risk of the following nutrient deficiencies:

• Vitamin B12
• Iron
• Iodine
• Omega-3 fatty acids
• Calcium
• Zinc

Not all of these nutrients need to be supplemented as they can be found in some plant-foods if consumed in adequate amounts. Whilst they may also be found in fortified foods, it can be unwise to rely on fortified foods for your nutritional intake as it may be difficult to maintain.

Vitamin B12

Vitamin B12 is essential for brain, nerve and energy function but it can only be found in adequate amounts in animal protein such as meat and dairy. For this reason, it is recommended that those following a vegan diet supplement with vitamin B12.

Zinc

This immune-supporting nutrient can be found in grains, legumes and seeds however they are in lower quantities than in animal produce such as meat and shellfish. It is recommended to consume a mix of grains, legumes and seeds each day to meet your required intake.

Calcium

It is well known that dairy is a major source of calcium in the diet to support healthy bones, but vegan sources of calcium are plentiful. These include dark leafy greens, calcium-set tofu and soybeans

Iodine

Traditionally seafood is where we find our iodine intake, and when excluding fish from the diet you can find it in sea vegetables such as seaweed. We only require small amounts of iodine in the diet, and just 7g of nori seaweed daily is sufficient.

Iron

There are two forms of iron in the diet: haem iron (in meat) is the active form and non-haem iron (in plant-foods) is the inactive form. The conversion of non-haem to haem iron in the body is inefficient, however it can be improved by consuming vitamin C alongside your iron-rich foods. For example, lemon on leafy greens or peppers alongside lentils.

Omega-3 fatty acids

There are three omega-3 fatty acids the body requires for optimal brain, heart and eye health, these are ALA, EPA and DHA. Typically, a vegan diet containing nuts and seeds, is rich in ALA, rather than EPA and DHA. For an adequate intake of omega-3 on a vegan diet, an algae omega-3 supplement may be beneficial.

Vegan protein sources

Despite some misleading information online, it is very easy to eat sufficient protein on a vegan diet. However, the difficulty is in consuming complete proteins.

There are nine amino acids that are considered essential, as the body cannot form them itself unlike others, when a food contains all nine it is considered a ‘complete protein source’. Among these essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

While there are some foods, such as quinoa, which contain all nine, other protein sources may need to be combined to achieve this, e.g., brown rice and beans.

Incomplete Protein Sources

• Brown rice
• Beans
• Lentils
• Nuts

Complete Protein Sources

• Quinoa
• Tofu
• Buckwheat
• Hempseed

Key Takeaways

• Avoid overly processed foods. There has been a rise in vegan ‘chicken’ and ‘cheese’ alternatives, which are often low in nutritional value and high in preservatives and refined oils.
• Plan your meals out. This is not only cost-effective, but also increases your awareness of the foods you are consuming and if you are meeting your required nutrient intakes.
• Supplement when necessary. Some nutrients are naturally more difficult to find in vegan diets therefore a high-quality supplement may be beneficial. If you are concerned about this, you can arrange a blood or urine test to assess your nutrient status and supplement accordingly.