The healthy guide to becoming vegan

Generally, vegans eat considerably more legumes, vegetables and fruit than non-vegans, and this
may in part explain the findings that a vegan diet confers a reduced risk of total cancers.

A plant-based diet is naturally high in fibre, which is a crucial food source for beneficial gut bacteria. A fibre-rich diet promotes a diverse and stable microbiome, which in turn creates compounds known as short chain fatty acids (SCFA). These support the immune system, improve the integrity of the gut barrier and regulate digestive function.

How do I achieve balance in my diet?

• Eat a wide and varied selection of vegetables and fruit (a minimum of five portions, with the emphasis on vegetables) every day.
• Base your meals on wholegrains, such as wholegrain wheat, rye, barley, rice, buckwheat, quinoa or starchy vegetables such as potatoes.
• Choose fortified plant milks, yogurts and spreads and include them daily to support your intake of nutrients such as vitamin B12.
• Include beans, peas and lentils for their protein contributions.
• Choose unsaturated oils and spreads and consider cooking with cold-pressed rapeseed oil for its omega-3 fatty acid contribution.
• Drink six to eight glasses of water or other hydrating fluids daily.

Which nutrients may be missing from a vegan diet?

Vegan diets are often criticised as being lacking in key nutrients. These may include vitamin B12 and omega-3 fatty acids, because vegan foods are naturally low in these nutrients. However, it’s feasible to obtain all the nutrients you need by eating a varied vegan diet. If you’re concerned about deficiency or experiencing symptoms, speak to your GP.

Key nutrients to focus on include:

Protein

This macronutrient is one that people starting a plant-based diet are often concerned about – however, peas, lentils and beans are good sources of plant-based protein. Anyone starting a vegan diet can take comfort from the fact that there is no evidence to suggest vegans eating a varied, plant-based diet are likely to be deficient in protein.

Vitamin B12

Plant foods do not supply vitamin B12, so vegans are at risk of deficiency unless they include fortified foods or take a supplement. Recommendations for vegans include drinking fortified plant milks or eating fortified yogurts and spreads or breakfast cereals at least two or three times a day to achieve at least 3mcg of vitamin B12 daily. Very low intakes may lead to anaemia and impair the nervous system. Most vegans obtain adequate amounts of vitamin B12, although there are a few groups who may be at greater risk, including the elderly (whose absorption may be compromised), long-term vegans who avoid fortified foods (such as raw or macrobiotic vegans) and breastfed infants of vegan mothers whose own intake of B12 is low.

Vitamin D

Vitamin D plays an important role in the health of our bones, teeth and muscles. As well as being found in a limited number of foods, vitamin D can be made by the action of sunlight on the skin. A daily intake of 10mcg is recommended, although this is difficult to achieve through diet alone and may be a particular issue in the winter months when we are exposed to less sunlight. When considering a supplement, it’s worth remembering that some products are not vegan- friendly – look for vitamin D derived from lichen or vitamin D2.

Calcium

We typically associate calcium with bone health, but it’s also necessary for nerve and muscle function and blood clotting. A vegan diet can adequately provide your calcium requirements. Vegan food sources include calcium- set tofu, fortified plant milks and yogurt alternatives as well as leafy greens such as kale and pak choi and nuts and seeds such as chia seeds and almonds.

Omega-3 fatty acids

These important fatty acids are referred to as essential because we have to obtain them from our diet. They’re crucial for the brain function, hormonal balance, nerve function, eye health and the immune system. There are three main types of omega-3 fatty acids, which are known as ALA, EPA and DHA. The most active forms, EPA and DHA, are typically found in fatty varieties of fish. It’s possible to obtain omega-3 fatty acids in the form of ALA from plant foods, but this form needs to be converted by the body to EPA and DHA. The conversion rate is influenced by a number of factors, including gender – women enjoy a better conversion efficiency. It’s possible to supplement a vegan diet with EPA and DHA from microalgae, which may be useful for infants, expectant mums and those who are breastfeeding. Vegan food sources that supply ALA include chia, hemp and flaxseeds, as well as walnuts. Rapeseed oil is a useful omega-3 fatty acid option for cooking.

Iron

Iron deficiency is common for meat-eaters and vegans alike, especially among women of reproductive age. However,
there are plenty of vegan food sources, including lentils, chickpeas, beans, nuts, seeds, dried apricots and fortified breakfast cereals.

Iodine

We need iodine for thyroid hormones – these control our metabolism and, as such, determine how fast our cells work. Plant foods, with the exception of sea vegetables, tend to vary in content and on the whole contain very low levels of iodine. Sea vegetables may not be appropriate because they may be contaminated or contain elevated levels. This means a non-seaweed supplement may be the most reliable source of iodine.

Who can I speak to for advice?

If you have concerns about the nutritional adequacy of your diet or if you are pregnant, breastfeeding, young or elderly or have an underlying medical condition, refer to your GP or a registered dietitian for advice and guidance.