​The Potential Vegan Pitfalls to Watch Out For

Eating more plant foods is definitely a positive way forward, for health and the environment. Being completely vegan isn’t, however, what our human bodies are made for. With this in mind it is important to avoid the potential vegan pitfall if you decide to go completely plant-based versus omnivore. 

• Protein – proteins are found in all foods – both animal and plants, however it is well documented that animal proteins are more complete. Protein requirements for each person will differ widely – depending on height, weight, activity etc. but the estimated average daily need for an adult over the age of 19 is approximately 0.66g per kg of body weight. This means that a female weighing 60kg would need approximately 40g of protein per day. For context, an average sized salmon filet has about 20g of protein and 100g of legumes contain about 10g. 
• Carbohydrates – plant-based diets do, as a rule contain a lot more fibre and carbohydrates than omnivore diets.  However, some vegans rely on ultra-processed replacement foods and this can result in a ‘junk vegan diet’ high in refined grains and low in vegetables, fruit and fibre. 
• Fats ­ - historically a low-fat diet was considered better for health, however this myth has been put to bed definitively. Each and every cell of our body is enclosed by a protective fat membrane and it is now widely recognised that cholesterol is no longer a nutrient of concern. Trans-fats which are a nutrient of concern have been largely eradicated from ultra-processed foods, but may still be present in some foods, including vegan ready meals. Finally, plant-based diets tend to be heavily skewed to omega 6 and whilst omega 3 is available from plant-based foods (linseeds, chia, flaxseeds, walnuts), it requires an additional conversion step to make it bioavailable for humans, any hitch in this step would mean less essential omega 3 fats. 
• B12 – Cobalamin is the only vitamin which is 100% only available from animal sources and it is essential for neurological development and maintenance. A study in 2018 (The Epic Adventist Health Study) noted that vegans and vegetarians, including those supplementing, were deficient in this essential micronutrient. Those following a purely vegan diet should check on their serum B12 status on a regular basis and should supplement and eat fortified foods regularly. 
• Iron – Iron deficiency is widespread, particularly in young women. Iron deficiency can be worse for those following a vegan diet due to plant-based iron sources coming from non-haem iron versus animal-sources being haem-iron. Eating vitamin C rich food alongside plant sources of iron can increase the absorption of the non-haem iron. Tea, coffee and chocolate have also been shown to block absorption of iron and so shouldn’t be drunk/eaten at the same meal as iron-rich plant sources.
• Calcium ­– Good news! Whilst the dairy industry has heavily promoted the importance of dairy food as the primary source of calcium, there are plenty of well-absorbed plant-based sources including legumes and green vegetables. Many plant-based milks are also now fortified in calcium. 
• Iodine – essential for thyroid function and supporting general physical and mental growth and development.  Iodine can readily be found sea plants/weed which are now increasingly available in supermarkets, organic shops and Asian supermarkets. 
• Vitamin D ­ - most people whether they are vegan or omnivore are deficient in vitamin D and food sources are not the most efficient providers of this hormone named as a vitamin. The bottom line recommendation is to get out in the sunshine for at least 20 minutes a day and if you can’t talk to your Doctor or local pharmacist about supplementing D3. 

 
The bottom line is that we are all individual. Each of us reacts to our food, our lifestyle and our environment in a completely different way. 
 
During January I am publishing information on how to navigate a plant-based diet for skin health and at the end of the month those signed up to my newsletter Over the month of January I will be publishing useful information on how to best navigate a plant-based diet for skin health and will be publishing weekly plant-based recipes. 
 
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If you sign up to my newsletter via my website: www.jessicafonteneaunutrition.com you will receive a printable summary of all of the information and more, plus four bonus skin-friendly plant-based recipes.  My newsletter is published each last Saturday of the month. You can unsubscribe at any time. 
 
On Saturday 30th January 2021 I will also be publishing a new free eBook:  How to Identify Which Foods Trigger YOUR Atopic Eczema (dermatitis). If you want to get a copy, please sign up for my newsletter as above and you will receive a copy as soon as it is published. 
 
Take care and may you remain itch-free. 
 
Jessica