POTENTIAL PITFALLS OF A VEGAN DIET
5 ways to boost nutritional intake when following a plant-based regime
Most vegans are likely tired of being asked whether they’re getting enough protein from their plant-based diet.
But that tired feeling could also be from an iron or vitamin B12 deficiency, according to a new study from the Mayo Clinic published last month in the Journal of the American Osteopathic Association.
Researchers conducted a review of 167 published studies relating to the risk of vegan diets — which eliminates all animal products — and found intake of vitamin B12, iron, calcium, vitamin D, omega-3 fatty acids and protein is often lacking. There are plenty of health benefits to following a vegan diet, but the evidence can be confusing, said lead author Dr. Heather Fields, based in Scottsdale, Ariz., who tries to follow a “whole foods plantbased diet” herself.
Fields led the Mayo Clinic’s clinical review to ascertain which nutrients are of particular concern to vegans, who make up about 2 per cent of the American population.
“I am becoming less and less concerned about calcium and vitamin D supplements as it seems that following a plant- based diet can increase absorption quite well,” she said. “I still have concerns about iron and B12 deficiency, so I ask all of my patients about their dietary practices.”
Here’s how to boost your nutritional intake using plant-based foods, although the study recommends supplements in pill form if levels are low.
And for the record, the study also showed that while “concerns about protein deficiencies abound,” many vegans actually eat enough protein to meet daily requirements.
Vitamin B12
Plant-based foods contain a “negligible” amount of vitamin B12, and most vegans who don’t consume fortified foods or supplements will find themselves deficient, according to the study.
Besides supplements in pill form, try: fortified cereal and dairy substitutes, fortified tofu, nutritional yeast, fortified meat alternatives.
Iron
Vegans, especially women who are child-bearing age, often have lower levels of iron than omnivores. Iron from plant sources, known as nonheme iron, is harder to absorb by the body than heme iron from animal sources.
Try incorporating cooked spinach and other dark leafy greens, lentils and beans, edamame, tofu, tomato paste, whole grains, some nuts and seeds.
Calcium and vitamin D
Multiple studies have documented a lower intake of vitamin D and calcium among vegans, the Mayo Clinic review showed, though the implications for bone-mineral density are mixed. Biological processes may also protect vegans from deficiency, but these authors recommend dietary supplements.
Try calcium-fortified dairy alternatives like soy or almond milk, almonds, tahini, blackstrap molasses, collard greens, bok choy and okra.
Omega-3 fatty acids (EPA and DHA)
While most vegans get sufficient linoleic and alpha-linolenic essential fatty acids from vegetable oils and nuts, many vegans don’t get enough EPA and DHA fatty acids, the Mayo Clinic report showed. Those essential fatty acids play a role in metabolism and cognitive functioning, though the authors argue there is no evidence lower intake has negative health consequences.
If you’re concerned about intake, try chia, flax, walnuts, canola and tofu.
Protein
Vegan diets are known to include less protein and protein with incomplete amino acids, but there is no evidence to conclude vegans are deficient in those amino acids, the study said. Still, vegans should vary the plant sources of their dietary protein.
Try: Soy products such as tofu and tempeh, quinoa, hemp seeds, chia seeds, legumes, beans, grains and nuts.