The Vegan Eating Pattern

Out of concern for their own health and also that of the planet, there are many who resort to an exclusive plant based diet. On World Vegan Day, let us understand what being a vegan means from a nutritional standpoint.

What is the vegan eating pattern?

People who chose to shun all the food products of animal origin (flesh foods, eggs, dairy, honey) follow the vegan eating pattern. They obtain nourishment entirely through plant based foods such as;

• Cereals are rich in fibre, B vitamins, vitamin E, non-heme iron, magnesium, copper, zinc, healthy fats – unsaturated fats, antioxidants and phytochemicals.
• Millets are a good source of protein, dietary fibre, B vitamins, non-heme iron, magnesium, zinc, phosphorus, potassium, phytochemicals, low in fat and sodium)
• Pulses and legumes contain protein, folate, dietary fibre, resistant starches- slowly digestible starch which acts as prebiotic, non-digestible carbohydrates such as oligosaccharides, non-heme iron, phosphorus and the good fats; linoleic acid and oleic acid. They are low in saturated fat and sodium and the plant chemicals contain antioxidant and anticancer properties.
• Plant milk and their products are a very healthy alternative for vegans. Non-dairy milk has no cholesterol or little to no saturated fat (other than coconut milk). Always make sure to read the nutrition facts panel for the nutritional profile of the non-dairy milk. All the non-dairy milks have a varied nutritional profile. Most of them are also available in different flavours, in addition to fortification (most certainly with calcium and with vitamin A, B2, B12, D and E).
• Fruits and vegetables are packed with vitamins, minerals, dietary fibre and antioxidants, the more colourful you eat, the better.
• Vegetables (eating a colourful combo of vegetables ensures a variety of nutrients and antioxidants),
• Nuts and seeds are a good source of pro They are also rich in vitamin E (antioxidant), vitamin B3, B6, folate, unsaturated fat – helps lower LDL (bad cholesterol) and increase HDL – good cholesterol, calcium, zinc, non-heme iron, zinc, folic acid or folate, potassium, magnesium, selenium, phosphorus, fibre and phytochemicals (polyphenols- antioxidants).
• Fats and oils (source of essential fatty acids).

However, vegans need to be mindful that what they eat comes from traditional plant based foods and not from ultra-processed foods which are usually rich in saturated fat, sodium and added sugars, which would alter the quantity and the quality of the diet negatively.

A balanced vegan diet can be consumed by people of all ages, provided a nutritionist is in the loop to ensure the adequacy of all the macro and micro nutrients in your diet. Please be mindful that being a vegan does not mean you eat only raw. A vegan eating pattern is not to be confused with other fad diets.

What are the advantages of a vegan diet?

A vegan eating pattern has many health credits. For instance, it is associated with lower odds of obesity, hypertension, type 2 diabetes, cardiovascular disease by keeping the lipid profile in check and lower risk from certain types of cancer.

Are there any demerits of relying exclusively on a plant based diet?

A vegan eating pattern does bring some nutrients to the spotlight, for instance, vitamin B12, calcium, vitamin D, iron, zinc, omega-3 fatty acids and protein. This is so because, the good food sources of these nutrients are of animal origin and eliminating them would certainly increase the likelihood of a deficiency. However, the risk can be minimized if you consult a nutritionist to ensure all your nutrient requirements are being met through a balanced vegan plan.

How can the pitfalls be taken care of?

• B12: It is only foods of animal origin that contain vitamin B12. This is so because the vitamin is produced by the micro-organisms (bacteria) in the digestive tract of the animals, which is then subsequently absorbed into the animal tissues. So, plant foods do not meet our vitamin B12 requirement at all, until and unless they have been fortified with vitamin B12. Examples of foods fortified with vitamin B12 include; fortified breakfast cereals, fortified plant milks and their products and fortified nutritional yeast. Dried purple lavers (Nori), the edible seaweed used in sushi rolls, contains small amounts of active vitamin B12, however, the amount may vary based on the type of seaweed and also where it was harvested, which is why it cannot be considered as a credible source of vitamin B12. If you are vegan, you have no other option but to take a vitamin B12 supplement (also known as cyanocobalamin), ofcourse under the guidance of your physician or your nutritionist for the appropriate dosage. In addition to that, make sure to consume foods fortified with vitamin B12 such as fortified breakfast cereals, fortified plant milks and their products, fortified spreads and fortified nutritional yeast.
• Calcium: Vegans can meet their nutritional requirements for calcium by consuming the following foods in appropriate portion size; green leafy vegetables (barring spinach), pulses and legumes, beans, nuts, seeds, broccoli, tofu, fortified plant milk, fortified breakfast cereals among others.
• Vitamin D is both a nutrient we eat and a hormone our bodies make. It is a fat-soluble vitamin. The best sources of vitamin D in the diet include foods of animal origin. Vegans can consume foods fortified with vitamin D such as breakfast cereals, orange juice, non-dairy milk and their products, and mushrooms exposed to UVB. The best source of natural vitamin D is the sunshine. Soak in the sun rays for atleast 15 minutes every day between 10am to 3 pm should you be light-skinned. In those who have more melanin, you might need to spend more time to get your share of vitamin D from the sun. If you remain confined to home or at work and cannot step out to take your vitamin D naturally, are a vegan, then please reach out to your doctor to ask whether you might need a supplement.
• Iron: Iron, in the diet, is present in the heme (foods of animal origin) and non-heme (foods of plant origin) forms. The bioavailability (the amount absorbed by the body) of iron is higher from foods of animal origin. That said, vegans need not worry, rather just keep some pointers in mind. Always ensure to have a citrus serving of a fruit or a vegetable with plant foods that are rich in iron for enhanced absorption. Rich sources of vitamin C in the diet include; oranges, guava, Indian gooseberry, papaya, kinu, mausambi, malta, bell peppers, cabbage, and cauliflower among others. Also make sure never to club tea and coffee with meals and ensure to space them with an hour gap.
• Protein: Pulses and legumes, nuts and seeds, soy milk can help meet the protein requirement. Then, soyabean and its products are packed with protein that makes up as the best source of this nutrient for vegans. Combine cereals and millets with pulses and legumes to improve the protein quality of the diet (known as mutual supplementation of proteins to improve the amino acid profile).
• Omega 3 fatty acids are beneficial in preventing inflammation and accumulation of fat in blood vessels (atherosclerosis) and clotting of blood (thrombosis). They are required for good vision and brain growth. They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls and control inflammation. Plant sources include soyabean oil, canola oil, rapeseed oil, mustard oil, legumes and pulses, fenugreek seeds, mustard seeds, green leafy vegetables, marine micro-algae (long chain n-3 fatty acids), walnuts, flaxseeds, flaxseed oil (in the form of alpha linolenic acid, ALA). However, the human body cannot convert ALA into marine omega 3. The long chain n-3 PUFA of marine micro algae has the greatest antiatherogenic, antithrombotic and anti-inflammatory effect than other N-3 PUFA from plant sources. Omega-3 supplements are not recommended for those without heart disease or its risk factors. These are recommended only to those who may have hypertriglyceridemia (high triglycerides) or thromboses (blood clots).
• Zinc: Legumes, nuts, seeds and whole grains are good sources of zinc in the vegan diet.

Do I need to consume supplements on a vegan diet?

As long as you are eating a balanced diet, which can be easily determined by consulting a nutritionist or a dietician, you do not need any supplements, barring vitamin B12, which is mandatory for vegans.

If you are on medications, it is advisable to keep your physician informed about following the vegan eating pattern.  

Disclaimer: The information shared in the blog is aimed at increasing your awareness and is not a substitute for professional medical advice.  

To consult Dr. Roy for a personalized nutrition plan, register here or write to her at info@nafldnutrition.in

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