Orit Ofir, .Clinical dietitian (B Sc)

Along with the increasing awareness of the health advantages entailed in a plant-based diet, there are still public concerns - fed by the animal food industries - that this diet leads to nutritional deficiencies. It's important to know that empirical studies have shown unequivocally that a vegan diet provides sufficient nutrients in all stages of life.

Whether your decision to become vegan is based on compassion towards animals, health reasons, ecological reasons, or all three – it's important to make the transition properly, in a manner that will help us make the nutritional change, and benefit our health.

So how is it done? - The following is a comprehensive guide to a balanced vegan diet

our daily diet should include all 6 vegetarian food groups, with diversity within each of the groups throughout the week:

  1. Legumes: soy and its products: e.g. tofu, chickpeas, lentils (orange, green, brown and black), peas, beans (red, white, black, spotted, etc.), broad beans, black-eyed peas, mung beans, azuki beans.
  2. Grains: Various types of rice, oatmeal (Quaker / granola), wheat (bread, couscous, burghul, semolina, pasta, seitan), barley (groat), rye, corn, and millet.
    *quinoa, buckwheat and amaranth are similar to grains in their nutritional makeup.
  3. Vegetables: of all colors, with an emphasis on leafy greens.
  4. Fruits: of all colors.
  5. Nuts: walnuts, brazil nuts, almonds, pistachios, hazelnuts, pecans, macadamia, cashew, and peanut.
  6. Seeds: sesame (tehini), pumpkin, sunflower, pine nuts, and watermelon seeds.

 These food groups are sufficient sources of crucial nutrients which are wrongly perceived as insufficient in a plant-based diet:

Protein

The combination of legumes and grains, or legumes and nuts/seeds provides a complete protein – one that is rich in the essential amino acids.

It is not critical, however, to combine them in the same meal, but rather to eat proteins from varying sources throughout the day, while making sure to consume legumes.

Soy and quinoa are exceptions; they themselves contain complete proteins.

In this context, we should emphasize that in contrary to the unjustified concerns spread about plant-based hormones in soy, the active ingredients in soy do not activate the primary estrogen receptors in the breast or uterus. Indeed, not only have studies failed to find any correlation between consumption of soy and early puberty, breast cancer or masculine hormonal indicators, they have found a positive correlation between the consumption of soy and a decrease in hormonally based cancers such as: breast cancer, uterine cancer, and prostate cancer.

Calcium

Calcium is found in legumes (soy and its products, chickpeas and beans), seitan, nuts (walnuts, brazil nuts, hazelnuts and pistachios), seeds (whole sesame seed tehini), vegetables (broccoli, cabbage, Brussels sprouts, okra, fennel, rocket, parsley, coriander, leek, yams, and yellow and green beans), fruits (figs, oranges, carob and its products), whole grains (granola, Quaker oats), seaweed and poppy.

*the foods in parentheses are examples of the richest members of the groups.

Popular opinion states that calcium from plants is not well absorbed, and indeed, in the case of spinach or chard, there is only a miniscule level of absorption – 5%  - but these are the exceptions.

The highest rate of calcium absorption – about 50-60%, is in green vegetables such as cabbages of all types, rocket leaves, broccoli, and okra. Absorption from legumes, tehini and nuts is about 22%, not much lower than absorption from dairy products at 30%.

It's important to note that bone-building nutrition should be rich in other nutrients in addition to calcium, for instance: magnesium and potassium, which exist primarily in plant-based foods, and vitamins C and K which exist only in plant based foods.

Iron

Iron can be found in legumes (soy, lentils and chickpeas), whole grains (quinoa, oatmeal, millet and groats), nuts (pistachios, almonds and peanuts), seeds (pumpkin), vegetables (rocket, parsley, coriander, broccoli, Brussels sprouts, green and yellow beans, pumpkin), dried fruits (figs, apricots and raisins), and seaweed.

Tips for boosting your consumption of minerals (such as iron and calcium) from food

*relevant to all populations

  • Along with every meal, try and eat fresh fruits or vegetables, especially those rich in Vitamin C such as: peppers, tomatoes, kohlrabi, turnips, cabbage, citrus fruit, kiwi, melon, strawberries, and mango.
  • It's recommended to soak legumes (including lentils) and whole grains before cooking.
  • Avoid drinking coffee, tea, cocoa, and even herbal tea one hour before and after your meal.
  • Prefer whole food over processed food, for instance: try to choose whole bread, rice, pasta, and tehini, because they are much richer in minerals (and vitamins).
  • Minimize your consumption of salt (sodium) and caffeine, because they increase calcium release in urine.
  • Another reason to avoid industrial food is that it is usually very salt-rich.

Omega 3

This is a fatty acid found in walnuts, flax seeds, chia seeds, and cold pressed canola oil.

Omega 3 is damaged when heated, which is why these foods should be eaten lukewarm or cold.

Women in their third trimester and post-natal nursing period, regardless of their nutrition, are advised to take a DHA type Omega 3 supplement (there are DHA supplements based on seaweed, not fish).

Vitamin B12

This is the only nutrient not provided by a plant-based diet. This vitamin is created by bacteria, which is why in our Western standards of hygiene and drinking, there is no reliable vegan source for it (unlike third world countries, like vegans in India).

We should note that a deficiency in this vitamin is rather common in the general population (particularly over the age of 50) regardless of the type of nutrition, because it is hard to absorb through food. This is why it's important for everyone to schedule routine checkups for B12 in their blood tests, and choose a supplement accordingly (absorption from supplements is more efficient in this case).

In order to maintain a good level, vegans should take a supplement (preferably of the kind sucked under the tongue) 2-3 times a week.

Vitamin D

This vitamin exists in small amounts in food, primarily in enriched products like some of the soy beverages. But unlike other vitamins, our bodies have the ability to manufacture vitamin D when exposed to the sun, to maintain the full daily requirement. In spite of this, the lack of vitamin D is also common in Israel, where there is plenty of sun. Some of the reasons are insufficient exposure to the sun as a result of working long hours in closed spaces, and the frequent use of sunscreen (which prevents almost 100% of the vitamin manufacture).

Additional risk factors for vitamin D deficiency are dark skin, weight gain, and old age.

A moderate daily exposure of about 15 minutes without sunscreen (or less, if you are particularly sensitive to the sun) is recommended. If necessary, it is possible to take vitamin D as a supplement (there is currently no vegan vitamin D in Israel, it can be purchased overseas).

Blood Tests

Relevant for all populations – blood tests should be performed routinely, once every year or two, or if you feel any deficiency, and should include: general blood count, vitamin B12, Ferritin, and Vitamin D.

These recommendations and guidelines are generic and are not a substitute for personal consultation with a nutritionist or dietary specialist in clinical conditions.

 

 

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