The Ultimate Plant Based Diet

Whether you are vegan, veggie, pescatarian, flexitarian, have taken on veganuary or are just plain curious (phew!) it's fair to say that interests in a plant based diet are higher than they have ever been before. Records show that half a million people signed up for Veganuary this year!

This new approach to eating in the western world is exciting for some, but can be concerning for others as it is a considerable shift from the traditional "meat and two veg" that our grandparents grew up with.

If you, or someone you know has started a vegan diet, you may be wondering how they can really get all the nutrients they need without eating meat and dairy.

If this sounds like you, read on...

Let's start with protein.

Animal and dairy proteins are "complete proteins" - they contain all the essential amino acids our bodies need to repair and rebuild.

Plant based proteins are generally deficient of at least 1 amino acid (usually lysine or methionine), which means a little more variation in the diet is needed to ensure we can still achieve optimum nutrition.

Below is a short guide on which foods can be consumed together to achieve complete protein (FYI - research now suggests that they need to be consumed in the same day, but not necessarily in the same meal):

🌿Legumes and Grains need eachother

🌿Vegetables require Grains

🌿Nuts and seeds require Legumes

Grains include wheat, rice and oats

Legumes include beans, peas and lentils

Of course, nothing is ever straighforward and there are exceptions to this rule.

Here are the complete sources of plant based protein:

🌿 Soya beans (including tofu, tempeh and edamame beans)

🌿 Quinoa

🌿 Quorn protein

The essential vitamins and minerals

Vitamin b12, iodine, calcium, iron, zinc, omega-3 and selenium are a chosen few which can be harder to obtain without eating meat or dairy. The way around this to ensure your diet is balanced and rich in wholefoods. Here's a little info on each of them and how we can get more in our diet...

🌿 Vitamin b12

We have heard a lot about you!

Role

In a nutshell, B vitamins are the ultimate support crew which help the body metabolise fats, carbohydrates and proteins.

B12 and folate are also essential players in synthesising DNA and cell multiplication (so yeah, they're pretty important, we'll give them that!)

Sources

In a plant based diet, B12 can only be obtained through fortified foods including plant based mlks and yoghurts, some cereals and nutritional yeast.

Always check the label to make sure it is fortified.

🌿Iodine

Role

Iodine helps to make hormones in the thyroid which keep our cells and metabolic rate healthy. We need 140mg per day and the UK is currently classified as mild to moderately deficient.

Sources

Mainly found in seafood and dairy, with a limited amount in fruit and vegetables, this depends on how much iodine is in the soil.

Some plant based drinks are now fortified with iodine (sometimes referred to as potassium iodide) but again, always check the label first.

According to The Vegan Society, seaweed is iodine-rich, but some contain too much (not good for us either) and others can be contaminated.

🌿 Calcium

Role

We know calcium is essential for bone development but did you know that 99% of calcium is stored in our bones and teeth, with 1% in the blood which helps maintain heart beat, muscle contraction and enzyme activity.

Sources

Traditionally thought of as just in milk and cheese, we can get all the calcium we need from a plant based diet. Sources include:

Fortified tofu, plant based mlks and yoghurts, kale, haricot beans (used in baked beans), tahini, dried figs and almonds.

🌿 Iron

Plant based iron (non-haem) is harder for our bodies to absorb than meat/dairy sources but that doesn't mean it is impossible. However, as iron is the most common deficiency in the UK, it is worth being aware of.

Role

Iron is essential for transporting oxygen around the body and making red blood cells.

Sources

Good sources of plant based iron include lentils, beans, chickpeas, tofu, quinoa, nuts, seeds, dried fruit, kale and fortified foods (such as cereals).

Vitamin C helps to convert plant based iron to a form that is more useful to the body, but it must be consumed in the same meal.

This is easily achieved by adding an extra squeeze of lemon/citrus fruit to dressings, or just including fruit/vegetables with your meal.

Avoid tea and coffee around meal times (leave it an hour either side) as the tannins block iron absorption!

🌿 Zinc

This is can be a tricky mineral to absorb, however vitamin C (clever little thing) helps our bodies keep hold it.

Role

Helps the body's immune system, heals wounds and is involved in DNA synthesis.

Sources

Good plant based sources include nutritional yeast, wholewheat pasta, nuts, seeds, tofu, tempeh, wholegrain bread, oats and Quorn protein.

Like iron, vitamin C helps absorption.

🌿 Omega-3

Generally thought of as just an oily fish source, omega-3 can also be obtained by using rapeseed oil, walnuts and chia seeds.

🌿 Selenium

We only need small amounts of this trace mineral - eating 2 brazil nuts per day should meet the daily requirement.

So there we have it!

Thanks to the multitude of new vegan products available in supermarkets and online, it is the easiest it has ever been to eat a plant based diet whilst ensuring your basic needs can still be met.

Are there any other parts of a vegan diet you are unsure of?

If so, please feel free to email me your questions at thequalifiednutritionist@gmail.com