Adopting a vegan diet is often seen as one step on from being a vegetarian (see our article on this elsewhere on this site).

As is the case with the increasing number of people adopting a more vegetarian way of eating, so it is for individuals deciding to become a vegan.

The good news is that, as a result, there are a lot more vegan products in the supermarket – which you can always adopt into your eating plan even if you decide not to become a vegan.

But there are often red flags raised about becoming a vegan and its potential impact on health. So, what is all the fuss about?

What is a vegan diet?

The word ‘vegan’ refers to all things free of animal products [1].

A vegan diet consists of only plant-based foods and excludes all animal-derived foods. This means you can have foods such as cereals, grains, legumes, vegetables, fruit, soy products, nuts, seeds and plant oils. The foods you need to avoid include meats, seafood, chicken, eggs, dairy products (including casein, whey, rennet or gelatin), and animal fats and normally honey [2].

Some people extend their vegan practices further than just diet. They avoid animal products in all aspects of their lives. This means avoiding wool products, real leather, and beauty products that use animal products [1].

Benefits of a vegan diet

Following a well-balanced vegan diet has similar health benefits to following a vegetarian diet. This includes a lower risk of developing chronic diseases such as type 2 diabetes, heart disease, diverticulitis, gout, and some types of cancer.

This is due to the fact there are lower amounts of saturated fat and higher amounts of dietary fibre and antioxidants in a vegan diet compared to a typical Western diet that contains meat[3].

Following a vegan diet also has environmental benefits and animal ethical benefits.

Potential deficiencies

The potential nutritional deficiencies that can occur on a vegan diet are the same as for a vegetarian diet, and certain nutrients need to be monitored to avoid deficiencies. These include[4]:

• protein
• iron
• calcium
• omega-3
• vitamin B12
• vitamin D
• zinc
• iodine

In terms of advice on ensuring these nutrients are not lacking in your diet see our article on ‘Being a Vegetarian’.

However, due to the lack of eggs and dairy in a vegan diet there is an even higher risk of developing a deficiency in protein, iron, calcium and vitamin B12.

Safety note:

Vitamin B12 is an important micronutrient required in the body to ensure your nerve cells and red blood cells are healthy, and to maintain brain function. Naturally, vitamin B12 is found only in high amounts in animal products, meaning following a vegan diet can lead to a deficiency in this micronutrient.

Our vitamin B12 stores last for around three years so this is not a big issue for healthy adults who have recently switched to a vegan way of eating. However,  women who are pregnant or lactating will most likely have to go on a supplement of B12, because the amounts in fortified foods such as marmite or yeast flakes are not enough to meet their needs.

Those who are vegan and planning on becoming pregnant should talk to their GP or another health professional because other nutrients such as iron may also be lacking in their diet. However, even if they’re not planning on becoming pregnant, they should advise their GP at the next check-up that they have started following a vegan diet so any potential deficiencies can be monitored.

‘Super’ foods

Some foods can be considered ‘super’ foods for vegans because they provide more than one of the nutrients described above. These foods include:

• tofu – protein and iron
• legumes – protein and iron
• nuts and seeds – protein and iron (almonds, Brazil nuts and sesame seeds are a great source of calcium, while walnuts and flaxseed oil provide essential omega-3 fatty acids)
• amaranth grain – protein, iron and calcium
• dried apricots –  iron and calcium
• green leafy vegetables – iron (kale, collard greens and broccoli are also a good source of calcium)
• blackstrap molasses – iron and calcium
• calcium-fortified dairy alternative milks (soy, nut, oat) – protein and calcium
• Marmite/Vegemite – these B vitamin-fortified spreads provide a small amount of B12
• yeast flakes – vitamin B12 in a vegan diet
• LSA – ground linseed, sunflower, and almond mix is a source of protein, iron and healthy fats[4]

Some well-balanced vegan meal ideas

• beans on wholegrain toast
• amaranth and oats porridge with nut ‘butter’ and molasses
• tofu stir-fry or curry with vegetables brown rice
• lentil ‘bolognese’ or lasagna with dairy-free ‘cheese’
• Shepherd’s pie made with beans, vegetables and tinned tomatoes
• roast chickpea and vegetable salad with walnuts and flaxseed oil dressing [5]

Vegan snack ideas

• hummus on oatcakes or rice cakes
• scrambled tofu
• bean or vegetable soups
• nut butter on banana, celery or apple
• 3-4 dried apricots or dried figs
• small handful of nuts
• natural popcorn with a small amount of plant-oil if desired
• smoothie made with nut or soy milk, LSA, and fruit [5]

References
1. Vegan.com. What does vegan mean? 2017 – [cited on the 17 August 2017]. Available from: https://www.vegan.com/what/

2. Dietitians Association of Australia. A guide to vegan eating. 2014 – [cited on the 10 August 2017]. PEN Nutrition Database

3. Dietitians Association of Australia. Health benefits of a vegetarian diet. 2011 – [cited on the 17 August 2017]. PEN Nutrition Database

4. Dietitians Association of Australia. A guide to vegetarian eating. 2014 – [cited on the 17 August 2017]. PEN Nutrition Database

5. Bowel Cancer UK. Changing to a vegetarian or vegan diet. 2014 – [cited on the 17 August 2017]. Available from: https://www.bowelcanceruk.org.uk/about-bowel-cancer/risk-factors/reducing-your-risk/diet/