Vegan? Here’s what you need to know

November 1st is World Vegan Day. To celebrate, we thought we’d share information on how to achieve a healthy, balanced vegan diet!

What is a vegan diet?

A vegan diet is made up solely of plant based foods such as; vegetables, fruits, nuts, beans and grains¹. People following a vegan diet avoid all animal products (e.g. meat, fish, eggs, dairy and honey)².

Veganism is becoming increasingly popular. In fact, since 2014, the number of vegans in Great Britain has quadrupled³! There are many reasons why someone might choose to follow a vegan diet including:
• Sustainability & environmental concerns⁴ - Large-scale research from the University of Oxford found that the meat and dairy industry is responsible for nearly 60% of agriculture’s greenhouse gas emissions⁵. Additionally, it found that if everyone followed a vegan diet, food’s land use would be reduced by 76%⁵.
• Ethical reasons / animal welfare⁴ - Ethical considerations for veganism include minimising cruelty to animals ⁴. On average, someone could save 100 animals' lives per year by going vegan ⁶.
• Health ⁴ - A plant-based diet that is low in saturated fat can help reduce the risk of many chronic diseases such as; type 2 diabetes and cardiovascular disease ⁷.
However, it should be noted that cutting out meat doesn’t necessarily make for a healthier diet⁸. Someone following a vegan diet needs an understanding of how to get all the nutrients necessary for good health, and to know when supplementation may be appropriate¹.

Nutrition Guidelines

The Vegan Society have recently released a vegan version of the well-known ‘Eatwell Guide’ (view here)⁹. It highlights the importance of achieving a well-balanced vegan diet, through good nutritional planning. It gives examples of vegan-friendly protein and calcium sources, as well as bringing awareness to certain nutrients that are key to factor in on a vegan diet.

Key Nutrients to Consider

• Protein is found in every cell in the body and is needed for growth and repair and wound healing ¹⁰
Vegan sources include; beans, pulses (e.g. lentils), soya products (e.g. tofu), nuts and seeds ⁹
• Vitamin B12 Helps red blood cell formation, helps maintain a healthy nervous system and release energy from food¹¹
Vegan sources include fortified foods (plant milks and cereals), yeast products⁷
• Omega 3 is involved in heart health, it supports healthy development of baby during pregnancy, brain health, reduces inflammation and may be protective of neurological disease ¹²,¹³
Vegan sources include; walnuts, flaxseed, soya beans, chia seeds and vegetable oils⁷
• Calcium is needed for Bone health and development, healthy teeth, normal blood clotting and muscle health ¹⁴
Vegan sources include; dark green, leafy vegetables (e.g. kale) fortified plant milks, red kidney beans, tofu, dried fruit ⁷,¹⁴

Key Nutrients Continued

• Iodine is required for thyroid health and functioning and regulating metabolism¹⁵
Vegan sources include; sea vegetables/seaweed, some fortified plant milks (e.g. Oatley) ⁷,¹⁶
• Iron is essential for making red blood cells, transporting oxygen around the body and facilitating some hormone production¹⁷,¹⁸
Vegan sources include; nuts and seeds, beans and pulses, dried fruit, wholegrains, green leafy vegetables⁷
• Vitamin D has a role in helping absorption and regulation of calcium and phosphate in the body, as well as bone and muscle health¹⁹
Vegan sources include; UV exposed mushrooms, fortified foods (e.g. plant milks, vegetable spreads and cereals)⁷
• Zinc helps with cell production, wound healing and processing of carbohydrates, proteins and fats in food²⁰.
Vegan sources include; fermented soya (e.g. tempeh, miso), beans, nuts and seeds, fortified cereals, wholegrains⁷
Selenium is involved in immune function, reproductive health and helps prevent damage to cells and tissues²¹
Vegan sources include; brazil nuts (just 2 a day reaches requirements), seeds⁷

Supplementation

With good planning, it is possible to get all essential nutrients whilst following a vegan diet ⁷. However, the key nutrients mentioned above need to be taken into consideration to avoid any deficiencies ¹ and in some cases, supplementation may be appropriate.
• Vitamin D - in the UK, it is recommended that everyone takes a daily supplement of 10 micrograms from October to March¹⁹. This is because our main source of vitamin D comes from sunlight, which there is not enough of in the winter¹⁹!
• Vitamin B12 - to avoid deficiency, you should aim to have vitamin B12 fortified foods at least twice a day (adding up to 3 micrograms). Otherwise, consider taking a daily supplement of 10 micrograms⁹
• Iodine - as the main sources of iodine are fish and dairy products, it may be difficult for someone following a vegan diet to reach requirements¹⁵. In this case, you may consider taking a daily supplement of 140mcg ⁹,¹⁵. However, as too little and too much iodine can be harmful ⁷, talk to a healthcare professional if you are considering taking a supplement¹⁵.

Things To Remember

• If you wish to follow a vegan diet - plan ahead! For more ideas on how to do so, take a look at The Vegan Society’s meal planning tips & check out our favourite vegan recipes!
• For reassurance that a food product is vegan, look out for the vegan symbol on the packaging!²²
• Everyone should be taking a vitamin D supplement during the winter! However, if you’re struggling to meet recommendations of any other of the key nutrients mentioned above, talk to your doctor about the possibility of including a supplement.
• With a little planning, it is definitely possible to achieve a nutritious, balanced vegan diet!

Resources

Websites:
The Vegan Society https://www.vegansociety.com/
World of Vegan https://www.worldofvegan.com/
Sam Gould, Vegan Dietitian
https://www.samgouldrd.com/
The Vegan RD (Registered Dietitian)
https://www.theveganrd.com/
NHS Live Well Vegan
https://www.nhs.uk/live-well/eat-well/the-vegan-diet/
Books:
A Simple Way To Eat Plant Based - Rhiannon Lambert (Registered Nutritionist)
https://rhitrition.com/product/a-simple-way-to-eat-plant-based/
Happy Vegan (cookbook) - Fearne Cotton https://www.amazon.co.uk/Imperfect-Vegan-Fearne-Cotton/dp/1841882895
Rachel Ama’s Vegan Eats https://www.amazon.co.uk/Rachel-Amas-Vegan-Eats-plant-based/dp/1529104572/?tag=independen058-21&ascsubtag=IN|29327|1529104572

Resource continued

Podcasts:
Food For Thought, Season 5, ‘How To Go Vegan’ - Rhiannon Lambert (Registered Nutritionist)
The Food Medic, Season 4, Episode 9 ‘The Plant-Based Athlete’ - Dr Hazel Wallace
Instagram:
@the.vegan.dietitian
@theplantbased_dietitian
@vegan_kids_dietitian
@jadesgreenkitchen
@avantgardevegan
@hotforfood
@veganfoodspace
@vegan
@veggie.nut

Author: Georgina Hardy

References

Emily HuntOctober 28, 2020Comment