What actually is a vegan diet?
A vegan diet is a stricter version of a vegetarian diet. On top of not eating any meat, fish or seafood –a vegan diet also omits any foods derived from animal sources (some of which are the most nutrient-dense foods you can eat) – so, this includes eggs, milk, yoghurt, butter, cream and honey, as well as certain desserts (due to gelatin content) and even non-vegan wine.
Vegan doesn’t automatically mean healthy
Over the years, prominent claims, (notably in recent documentaries such as 'You Are What You Eat,' 'What The Health,' and 'The Game Changers’) have been made about a vegan diet being the most healthy of all diets. Without delving into all the issues with this statement, it's important to recognise that merely labelling food as 'vegan' doesn't guarantee its healthiness or that it's a healthier alternative. A diet consisting of only white bread, margarine, and jam would be classified as vegan, for example.
Of course, incorporating more plants into your diet is advantageous for various health reasons. However, completely excluding animal products requires careful consideration to ensure the intake of essential nutrients through other sources. Opting for processed plant-based options might seem convenient, but the manufacturing process of these foods requires additives, including stabilisers, gums, thickeners, and highly processed protein extracts and may be nutritionally inferior to what you are replacing.
Even with a non-processed, whole-food plant-based diet, meeting all your nutritional requirements may pose a greater challenge. Here are some of the nutrients to be mindful of:
Protein
Ensuring you have sufficient protein intake is important – and it is often lacking in the diet of people who struggle with binge eating, emotional eating or who crave sugary foods. Amino acids – the building blocks of protein play a vital role in making hormones and brain chemicals such as serotonin as well as muscle growth, repair and numerous cellular processes. Achieving this requires careful planning and organisation. Legumes, such as chickpeas, borlotti, kidney, and cannellini beans, alongside lentils, provide plant-based protein options. However, these choices contain lower protein levels compared to animal sources and also contribute significantly to carbohydrate intake. Tofu, derived from soybeans, serves as an alternative protein for vegetarians. Opting for high-quality organic tofu is recommended. Tempeh, a traditional Asian food, is made from fermented whole soybeans and offers another vegetarian protein source.
Vitamin B12
This nutrient has a variety of important roles within the body. Vegan diets are low in vitamin B12 (several studies showed 68% of vegans tested were deficient), as it is only found in animal products like eggs, poultry, shellfish, red meat and dairy products.
B12 deficiency can result in fatigue, depression and anaemia and can lead to potentially irreversible brain and nerve damage, If you’re thinking of going vegan, you’ll need to be taking a B12 supplement. But be aware that the synthetic form of B12 is less well absorbed than the natural forms. You should also be spreading your intake throughout the day by eating B12 fortified foods, too, such as plant-based milks and nutritional yeast.
Calcium
It is possible to get the calcium you need from greens rather than dairy. Kale is one of the best vegan sources, along with collard greens. Spinach and chard also provide calcium but, unfortunately, they also contain natural molecules called oxalates that bind to calcium and make it less available to your body. Rhubarb, beetroot, carrots, potatoes and broccoli also contain oxalates – although cooking reduces it, so raw veg isn’t necessarily the most helpful choice for calcium absorption! Other good sources include tofu, beans, and nuts and seeds.
Iron
Iron from animal sources is much easier for your body to absorb than plant sources of iron. It is a fact that vegetarians and vegans have lower iron stores than meat eaters. It’s not that you can’t get enough iron in this kind of diet, but it is something to be aware of.
To maximise the iron intake from your food, you can soak your nuts, seeds, legumes and grains overnight before cooking or sprouting them. This reduces the phytate content which can interfere with iron absorption. Eating foods rich in beta-carotene (usually orange or yellow foods) and vitamin C can increase iron uptake too.
Omega -3 fats
Omega-3 is an essential fatty acid, meaning you need to eat or supplement it as the body can’t make it on its own. There are several types of omega 3 fats. While oily fish provides DHA which is needed for brain health, only seaweed provides a plant-based DHA option. Seeds such as flax, hemp and chia contain another form of omega 3 that must be converted to make DHA. Most of us only convert about 5% so it’s likely you will need an algae-based omega 3 supplement to get your quota.
The connection with disordered eating
While many people genuinely want to go plant based for the benefit of the planet and animal welfare, I regularly see some individuals turn to veganism as a socially acceptable way to restrict their food intake. I would not recommend adopting a vegan diet if you have a history of disordered eating or an unhappy relationship with food. Restricting any food groups has the potential to lead to nutrient deficiencies that help exacerbate an eating disorder.
Furthermore, the rigidity around eating can for some develop into an eating disorder such as orthorexia – an unhealthy obsession with clean/pure eating. Sadly, it is not uncommon for this eating disorder to morph in to anorexia.
Instead, why not adopt a more flexible, balanced approach by increasing your plant food intake, incorporating a variety into the diet, without the rigid rules that come with a restrictive diet.
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