What's the best way to go vegan?

BHF dietitian Victoria Taylor says:

A vegan diet is a plant-based diet which excludes all animal products. That means no honey, dairy or eggs as well as cutting out meat and fish. Small amounts of animal products such as lactose, gelatine and egg are also often added to many ready-made foods so there may be other foods you also need to exclude if you are going to avoid all animal products.

When it comes to your heart and circulatory health, balanced plant-based diets have been shown to have benefits. One example of this is a well-balanced vegan diet, and another is a Mediterranean diet. These approaches include many of the foods we should all be eating more of, such as fruits and vegetables, beans, lentils, wholegrains and nuts and seeds. Eating a more plant-based diet could also help our environment.

To reap the health benefits your diet needs to be well-balanced. A vegan diet isn’t a shortcut to health and there is no benefit to a poorly balanced diet that is high in sugar, saturated fat and salt. With a growing market for vegan products, there’s an increasing array of fast food and convenience options that aren’t necessarily healthy. So plan your meals carefully and look at the traffic light system on the labels, especially when you start out.

Some people find it easier to transition to a vegan diet gradually rather than changing overnight. But if you decide to switch to a vegan diet, there are some nutrients that you will need to pay more attention to in order to ensure your diet is balanced. Animal products are a source of a number of nutrients in our diet, so making up for these with other options that are suitable for vegans is important. For a vegan diet, these are the main nutrients to think about: 

Vitamin B12

Vitamin B12 is important as it makes red blood cells, helps keep the nervous system healthy and helps release energy from food.

Vitamin B12 is only found naturally in substantial amounts in foods from animal sources. So vegans should consume two to three portions a day of fortified foods, such as non-dairy milks and breakfast cereals (choose wholegrain cereals without added sugar), and check the label to make sure they have B12 added. B12 is found in nutritional yeast powders, and yeast extracts such as Marmite - though because of their salt content they should be used sparingly. Otherwise, taking a B12 supplement is recommended.

Vitamin D

Vitamin D helps your body to maintain the right amounts of calcium and phosphate. Like most people in the UK, you should consider taking a supplement of vitamin D during the autumn and winter months - make sure that yours are suitable for vegans.

Iodine

You may need iodine supplements, as most of us get iodine (which is important for thyroid function) from dairy products, fish and seafood. Too much iodine is unhealthy, as well as too little, so discuss with a health professional (such as a registered dietitian) first.

Calcium

Calcium is needed for strong teeth and bones, for your blood to clot and for your heart to beat.

Fortified products like plant-based dairy alternatives and breakfast cereals can be helpful sources of calcium. Other vegan calcium sources include green leafy vegetables such as broccoli, cabbage and okra (but not spinach) sesame seeds and tahini, calcium-set tofu, beans and lentils, bread, and dried fruit.

Iron

Iron is important for the production of red blood cells. Good sources of iron for vegans are dark green, leafy vegetables, nuts, dried fruit, pulses, wholemeal bread and breakfast cereals fortified with iron.

Zinc

Zinc helps your body to grow and repair itself, and supports a healthy immune system. Although meat and seafood are some of the biggest sources of zinc, vegans can gain zinc from bread, wheatgerm, tofu, and pulses such as beans and lentils. Too much zinc can be harmful, so take advice from a qualified professional before taking supplements.

Selenium

Selenium can help your immune system work properly and help prevent damage to cells and tissues. Although it’s found in meat, fish and seafood, there are vegan sources including brazil nuts and tofu.

Omega-3

Omega-3 fatty acids have been linked to a healthy heart, as has oily fish, which is rich in omega 3s.  We don’t know for sure whether plant sources of omega-3 have the same benefits in reducing the risk of heart disease as those in oily fish. Vegan foods that are high in plant-based omega-3s include flaxseed (linseed), rapeseed oil, walnuts, and soya foods such as tofu.

Protein

Eating a variety of foods that contain protein, such as beans, lentils, nuts, seeds and grains, will help to ensure you get quantity and range of amino acids you need. You don’t have to worry about eating these foods in specific combinations, as long as you include a variety of them in your diet.

• Find out more about adding pulses to your diet.
• For more information about a healthy vegan diet take a look at The Vegan Society website.