Vegetarian and Vegan Diets: how to do it right!
Vegetarian and Vegan diets have traditionally been used for religious or animal rights reasons. In recent years the popularity of these diets has increased through the pursuit for more sustainable lifestyles and the growing evidence of the health benefits of a plant based diet. These diets have many interpretations ranging from Lacto-ovo vegetarians (exclude meat but still eat dairy and eggs), to Vegans who exclude meat, poultry, seafood, dairy, eggs and other animal products such as honey. Whatever the interpretation, plant based diets can be very healthy if they are done right!
There are numerous health benefits to following a plant based diet such as lower rates of heart disease, Type 2 Diabetes and some cancers. Vegetarian and vegan diets are generally higher in fibre and lower in saturated fat which are both beneficial in preventing and managing heart disease. Additionally, a diet higher in fibre can assist with bowel health by promoting regularity and helping to keep your gut bacteria happy. People following these plant based diets consume significantly more fruit, vegetables, legumes and wholegrains which contain a variety of cancer-protecting compounds such as antioxidants. Strict vegetarians and vegans often use soy as a dairy and meat alternative. Soy is high in phytoestrogens which may also be beneficial in reducing cancer risk.
Despite all of these benefits, people choosing to follow a vegetarian of vegan diet have to work harder to meet their needs for some nutrients including protein, Iron, B12, calcium and Zinc.
Tips to following a healthy vegetarian or Vegan diet:
1) Use a variety of meat alternatives including legumes (lentils, beans, and chickpeas), nuts, tofu and tempeh. This will ensure your body gets the full range of essential amino acids required for protein production in the body. These foods are also high in fibre, B vitamins, zinc, magnesium, and folate.
2) Plant based sources of iron contain non-haem iron and this is harder for our bodies to absorb. Good sources include leafy green vegetables, tofu, legumes, eggs, sultanas, dried apricots, fortified breakfast cereal, wholemeal bread, quinoa, and almonds. To increase iron absorption try;
a. Drinking tea, coffee or wine between meals, rather than at meal times. The tannins in these drinks can prevent iron being from absorbed
b. Eating Vitamin C containing foods (fruit or vegetables) with your Iron containing foods
c. Cooking vegetables to increase the amount of available non-haem iron
d. Avoid large amounts of dairy or dairy alternatives at main meals. High levels of calcium and phosphorus can reduce the absorption of iron from plant foods.
3) Vitamin B12 is only present in animal based foods. Your body recycles your stored B12; however this can only last so long without being replenished. People on a vegan diet will eventually require supplementation. It is a good idea to get regular check-ups with your Doctor to ensure levels of Iron and Vitamin B12 can be monitored and supplemented if required.
4) Ensure dairy alternatives such as soy, almond, oat and rice milk are calcium fortified as these foods are not naturally high in calcium. Fortified products will usually have around 300mg of calcium per serve. Nuts, seeds, and leafy greens are also good sources of calcium.
5) Don’t forget your good fats! Seafood is often a major source of Omega 3 fatty acids which are beneficial for heart health, joints and brain. Plant based sources include linseeds/flaxseed, chia seeds, nuts, and olive oil.
6) Some groups such as pregnant women, infants and children, and people requiring higher calorie and protein intakes due to illness can be at higher risk of nutrient deficiencies on a vegetarian or vegan diet. Seeking advice from an Accredited Practising Dietitian (APD) can help to ensure all nutrient needs are met.
