Thinking of trying veganuary
Thinking of trying Veganuary?
What you need to know…
Most of us have at least heard the term ‘Veganuary’ and every year more of us are trying it. Now, I am not vegan, but I have worked with many vegan clients and have seen healthy and not so healthy vegans. Let’s be honest and say it takes time, preparation, and work to maintain a balanced vegan diet, not impossible but you have to have a little knowledge at least. We have all seen the explosion of fast-food vegan options and know this is ultra-processed ‘food’ pretending to be food.
The crux to this is that a vegan diet requires thought and careful planning to make sure you are not missing important nutrients. If you are thinking whether a vegan diet would suit you, if it would be healthier, or help you lose weight you should take the time to understand what needs to be considered or you could find yourself low in essential nutrients and feeling worse. Don’t get me wrong, many studies have clearly shown eating more plant foods can promote heart health, be beneficial for weight management and the list goes on… But, and it is a big but, these are balanced well thought out vegan diets.
Back to basics, what is a vegan diet.
I am probably telling you what you already know... at its core a vegan diet is a stricter version of a vegetarian diet. Not eating any meat, fish, seafood, or any food made from animal sources (such as eggs, milk, butter, honey, or foods containing gelatin).
So, if you are Vegan or trying Veganuary here are a few points to look out for:
Just because it is advertised as vegan does not mean it is healthier.
With the rise in popularity of plant-based eating, films such as ‘The Game Changers’ have helped this, claims have been made that a vegan diet is the healthiest way to eat. As I have mentioned just because it has a ‘vegan’ label does not automatically make it healthier, think about the alternative ‘sausage’ rolls and ‘burgers’. Plus, you could eat as much white bread and margarine on a vegan diet as you want.
My diet has evolved and will continue to do so, I feel better eating more plants and it is one of the first thing I work on with clients, eat the rainbow, and there is no doubt we should be eating more vegetables. Natural vegan food is real food but be wary of the processed vegan alternatives, many people replace real food with foods made to look like real food (such as fake ‘meat’). Ask yourself is it real food or fake food? Don’t forget the processing of food uses gums, stabilizers etc.… Check the labels (there are some healthier choices out there) and instead think about going back to basics and build your diet around wholefoods such as vegetables, grains, fruits, legumes, nuts and beans.
Be careful you are not switching to a high-carb diet.
Many vegan foods are rich in carbohydrates, as they primarily consist of fruits, vegetables, grains, legumes, and many vegan alternative processed foods are high in carbs. If you are trying to lose weight a high-carb diet is not your friend.
If you're concerned about carb intake, you can still maintain a low-carb vegan diet by focusing on non-starchy vegetables, plant-based proteins, and healthy fats.
The protein question.
When I look at a client’s food diary, I often find they are not eating enough protein and if you are following a vegan diet this is even more challenging. We need protein to repair muscles and bones, to make hormones and enzymes and help our immune system and brain work at their best. The main vegan protein sources are pulses and grains, and only a combination of the two provides complete proteins. Also, protein isn’t as concentrated in plants as it is in animal products. There’s a few exceptions to the rule; quinoa, tofu, buckwheat, amaranth and hemp are considered complete plant proteins so should be a regular feature in a vegan diet.
It is not impossible, vegans can meet their protein needs through various plant-based sources. Protein-rich vegan foods include legumes (black beans, chickpeas…), tofu, quinoa, nuts, and seeds. For some, tracking protein intake or consulting with a Nutritional Therapist may be beneficial to ensure they're meeting their individual protein needs.
The need for B12
Vitamin B12 is an essential nutrient that vegans need to ensure they get through fortified foods or supplements because it's primarily found in animal products like eggs, poultry, shellfish, red meat, and dairy products.
So why do you need to be so mindful of your B12 level? B12 plays a crucial role in nerve function, red blood cell production, and DNA synthesis, and low levels can result in you feeling exhausted, weak, and depressed. It's essential for vegans to be mindful of including fortified sources (look at fortified nutritional yeast) or supplements in their diet to prevent deficiencies. I would suggest you periodically check your level, I like to test my clients active form of B12 rather than the total amount of B12 as checked in a typical GP test. It is important to note not all B12 supplements are of a good quality, and some are not absorbed well.
We do have the capacity to store B12 in the body, so if your levels are good and you decide to join Veganuary it is unlikely to be a major problem in the short term. But if you decide to continue to eat plant-based beyond a month it is definitely something you need to think about.
How is your iron?
Animal sources contain haem iron, which is much easier for you to absorb than iron from plant sources (non-haem iron). If you want to feel your best you need to ensure your iron levels are in range.
Vegan sources of iron can be found in legumes (lentils, kidney beans...), leafy greens (spinach, kale…), whole grains (quinoa), seeds and nuts. Remember, calcium can reduce iron absorption (so try eating calcium rich foods away from iron rich foods) and vitamin C enhances iron absorption (so add a squeeze of lemon juice in a salad dressing).
This is just an overview, on top of this the vegan diet can be lacking in calcium, omega 3, zinc, choline, iodine, and selenium. It is important to stress, when you restrict certain food groups you really need to pay attention and plan.
Remember don’t put too much emphasis on what you are avoiding and remember to pay attention on what you should be including. The key is to take an interest in your diet, we are all different so research and find out what works for you as an individual. Also, invest in some vegan cookbooks, follow a few vegan chefs, and use whole-food alternatives (think about lentils in a lasagna).
To be clear, this newsletter is to inform and not to put you off being vegan from a nutritional perspective, increasing your intake of healthy, whole, plant-based foods is a fantastic idea.
If you have been reading this and wondering if your diet is providing you with what you need get in touch. Your body will thank you for eating a well-planned vegan diet.
