Is a vegan diet really good for you?
There are several food plans out there, but today we are going to be focusing on a vegan diet and the benefits and considerations that come with it. We will also be answering the old age question - “Can you really get enough protein in on a vegan diet?”
So…what is included in a vegan diet?
A vegan diet refers to those who cut out any animal derived products, including dairy, eggs, honey and gelatine.1 The focus is on vegetables, whole-grains, legumes, nuts, seeds and fruits. Many will state it’s a boring and unsustainable diet. However, with correct knowledge and planning, it can be very beneficial and somewhat life changing for your health and the environment. It can also be very fun and forces you to get creative in the kitchen!
What are the health benefits?
With an increase in fruits, vegetables and grains, many people find it easier to meet their five-a-day target, as well as fibre, vitamin and mineral content - some that you may neglect or forget about with a carnivore diet.
A well balanced vegan diet, that is low in saturated fat, can help you manage your weight and may reduce your risk of type 2 diabetes, cardiovascular disease and some cancers.
Fruits and vegetables have antioxidant properties. Antioxidants are natural substances that may prevent or delay some types of cell damage.2 This means they can significantly decrease harmful effects of ‘reactive species’, such as reactive oxygen and nitrogen molecules (less chance of certain cancers and mutations that occur).
What are some considerations to think about?
Eating plant-based doesn’t always mean healthy. This includes processed and packaged foods, such as refined sugars, white flours and certain vegetable fats.
It’s important to note it should be balanced and nutritionally adequate - which means varying types of fruits, vegetables, legumes herbs and spices.
Just like a carnivore diet, some deficiencies can occur If you don’t follow a balanced vegan diet. I’m going to give you an example of some key components to be aware of:
Calcium - Essential for bone health. An adult requires around 700mg per day. Dairy foods are known to contain calcium, however on a vegan diet you need to obtain from other sources like fortified plant milk and cereals, dried fruit such as figs, almonds, leafy green vegetables, tofu, kidney beans, tahini (sesame seeds). This is important so you lower your chance of bone fractures.
Omega-3 fatty acids - Very important for brain health and are mainly found in oily fish. Instead, try consuming walnuts, flaxseed (linseed), hemp seeds, chia seeds, soya beans and extra virgin olive oil.
Vitamin D - Needed to keep bones, teeth and muscles healthy. Appropriate levels of vitamin D are made in the body when exposed to sunlight. In the U.K, this is usually between April and September. During the winter months, we need to focus on the diet as the sun isn’t strong enough for the body to make it. Plant based sources include fortified foods such as vegetable spreads, breakfast cereals and plant milks. Mushrooms that have been sun exposed are also another good option. It is very difficult to get adequate amounts of vitamin D from food alone, therefore everyone should consider taking a daily supplement of at least 1000 IU during the autumn/winter months.
Vitamin B12 - A really versatile vitamin a lot of us forget about. Which is quite poignant as lack of this vitamin can lead to memory loss. Too little can also result in fatigue, anaemia and nerve damage. Most people will get their levels from consuming animal products. The only reliable sources of vitamin B12 are fortified foods (plant milk, cereals, soya yoghurts). To make sure you’re getting enough, aim for 2 servings per day, or have a supplement containing at least 100 IU. All of these recommendations are for the average healthy individual - if you’re worried or pregnant, please speak to your doctor for a recommended dosage.
Iron - Important for effective circulation of oxygen around the body and help prevent fatigue, as well as helping with vitamin D stores. Plant based sources of iron include wholegrain, nuts, dried fruits, green leafy vegetables, seeds and pulses. These sources don’t contain heme iron which is commonly found in animal sources, therefore you should pair these plant based iron sources with vitamin C such as citrus fruits and peppers to enhance absorption.
Can you get enough protein on a vegan diet?
This is something you will be challenged with by others when transitioning to a plant based diet. When in fact, the Recommended Dietary Allowance (RDA) for protein is only 0.8 grams of protein per kilogram of body weight.3 The RDA is the amount of a nutrient you need to meet your basic nutritional requirements (the minimum amount you need to keep from getting sick). For example, if you’re a 55kg woman, your RDA would be 44g of protein, which is very modest. Many athletes will almost double this calculation as their need for protein will increase due to muscle recovery, repairing skin cells and proteins in the body etc.
To make things a little clearer for you, I’ve put an example of meals and worked out the protein content:
Breakfast : 40g oats with water, 36g plant protein (vivo life perform), 50g blueberries, 25g peanut butter (meridian)
Protein : 37g
Lunch : 2 slices of sourdough bread with half an avocado, 50g weltered spinach & 100g tomato.
Protein : 14g
Dinner : 100g tempeh, 100g cooked jasmine rice, 180g broccoli
Protein : 29g
Snacks : 200g soy yoghurt (so yummy, 15g walnuts, 80g raspberries
Protein : 11g
Total Calories = 1660
Total Protein = 92g
Remember this is an example for an athlete that perhaps weighs a smaller amount and calorie needs are planned out specifically for their needs. Please don’t use this as a guide for your own diet. It’s more than likely you will need more than this. As you can see, the overall protein in this diary is 92g from pure plant protein, which is an example of how simple and thought out meals, can easily hit more than your needed protein content. You can even add more snacks or include bigger portions to increase the overall content if your goal is slightly more.
Now you’re pretty much update to date on all things vegan nutrition…
How do you transition to a vegan diet safely?
If you are significantly changing your diet and worried you might not be able to stick to it, it may be useful to start slowly – perhaps introducing two or three plant-based meals a week or going vegan one full day. This allows your body to adapt to new foods and to the changes in the proportion of certain nutrients, such as fibre. It also allows you to experiment with new foods and build up some store cupboard staples over a period of time.
Vegan diets have became increasingly popular, but still aren’t always met in the healthiest way. If you’re worried about transitioning or feel you need an extra piece to fill your nutritional needs, please get in touch and our Nutritionist Molly can help you.
References
https://www.bbcgoodfood.com/howto/guide/what-plant-based-diet
https://www.nccih.nih.gov/health/antioxidants-in-depth
https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096#:~:text=The%20Recommended%20Dietary%20Allowance%20%28RDA%29%20for%20protein%20is,you%20need%20to%20meet%20your%20basic%20nutritional%20requirements.