Nutrition

The health effects of a plant-based vegan diet depend largely on how it is put together. A well planned plant-based diet can support good health and may offer some advantages compared with many typical Western diets. At the same time, simply removing animal products does not automatically create a healthy diet. As with any way of eating, balance and variety matter.

Plant-based diets tend to include more fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are generally high in fibre and contain a wide range of vitamins, minerals, and plant compounds. Diets built around these foods are often associated with lower cholesterol levels, lower blood pressure, and reduced rates of conditions such as cardiovascular disease and type 2 diabetes.

“Plant-Based” is an Umbrella Term

However, “plant-based” is a broad category, and there can be as much difference between the diets of two vegans as there are between that of a vegan and someone who eats animals. One person might eat mostly whole foods such as beans, vegetables, grains, and nuts. Another might rely heavily on processed foods. Both diets are technically plant based, but their nutritional value can be very different.

Your health is nobody’s business but your own, and if you are no less vegan or less ethical if you eat a diet composed mostly of junk food. There is no ethical impetus to eat healthy foods – so long as the food on your plate plant-based then you are already doing everything that veganism expects of you.

That said, if you do want to make sure you are eating a balanced and nutritious diet, keeping in mind the following factors will help you do that.

Protein

Protein is often the first concern people raise about plant-based diets. In practice, most people can meet their protein needs quite easily through plant foods.

Good sources include beans, lentils, chickpeas, tofu, tempeh, soy products, nuts, seeds, and whole grains. Meals that combine legumes with grains or other plant foods usually provide plenty of protein. If you are eating enough calories and are including a protein source with every meal, you are probably getting enough protein already.

If you are physically active, trying to build muscle, or reducing calories for weight loss, it may be worth paying a little more attention to protein intake. Many people recommend around 0.7g to 1g of protein per lb of bodyweight for people training intensively or trying to gain muscle, but even this upper end is very achievable on a plant-based diet. I consistently hit or exceed this target myself, and I do so mostly using sources like soy chunks (TVP), lentils, beans and plant-based protein powders.

Calcium

Calcium is another nutrient people often associate primarily with dairy products. Fortunately, plant foods also contain calcium, and many plant milks and cereals are fortified with it.

For adults, daily calcium needs are usually around 1000 milligrams. This can be reached with a mix of plant foods throughout the day, especially if fortified products are included. Even just drinking a large glass of soy, almond or oat milk can go a long way to helping you hit your daily target.

Iron

Iron is frequently discussed in relation to plant-based diets, particularly for women who generally require more iron than men.

Plant foods rich in iron include lentils, beans, tofu, soybeans, spinach, pumpkin seeds, and whole grains. Many cereals, breads and some plant based meat alternatives are also fortified with iron.

Vitamin C helps the body absorb iron from plant foods, so eating fruits or vegetables such as citrus, tomatoes, or peppers alongside iron rich foods can improve absorption. People who are pregnant, have heavy menstrual cycles, or already have low iron levels may need to pay closer attention and should speak to a healthcare professional if they have concerns.

Omega 3

Omega 3 fatty acids are another topic that often comes up in discussions of vegan nutrition. These fats are important for general health, but low intake is fairly common across the population, not just among vegans.

Plant sources of omega 3 include flaxseeds, chia seeds, walnuts, hemp seeds, and some vegetable oils. A small amount of these foods each day usually provides a good supply of the ALA form of omega 3.

Some people also choose to take an algae based omega 3 supplement, which provides DHA and EPA directly. This is optional, but it can be a convenient way to cover your intake. Our bodies can synthesise ALA from DHA, but it is unclear how efficient this is, and DHA is not contained in any widely available plant food. This is why I personally choose to supplement it, though plenty of vegans don’t bother.

Vitamin B12

Vitamin B12 is the one nutrient that requires particular attention on a plant-based diet. It is produced by microorganisms rather than by plants or animals themselves, and modern food systems mean that plant foods rarely contain reliable amounts.

Because of this, most vegans obtain B12 through fortified foods or supplements. Many plant milks, breakfast cereals, nutritional yeast products, and meat alternatives are fortified with it.

Taking a B12 supplement is a simple and reliable way to ensure you get enough. Vegan multivitamins are cheap and widely available, and many people choose to include one as part of their routine.

Supplements and Professional Advice

Supplements can be helpful, but they should not replace a balanced diet built around whole plant foods. Think of them as a way to cover potential gaps rather than the main source of nutrients.

If you have specific dietary needs, existing health conditions, or concerns about your nutrition, speaking with a registered dietitian or nutritionist can be helpful. They can help you tailor a plant based diet to your circumstances.

General practitioners sometimes receive limited training in plant based nutrition, so advice may vary. If you are told to eat a specific animal product to address a nutrient issue, it is worth asking which nutrient is actually needed. Once you know that, you can look for plant based sources or supplements that provide it.

My Approach

I am not an expert by any means, and you can feel free to skip this section, but I am often asked by many people what supplements I take and which kinds of foods I choose to eat, so here they are:

Staple Foods

• Soy chunks (TVP) – 50g protein per 100g and very easy to prepare.
• Seeded bread with plant-based butter, peanut butter or houmous
• Brown basmatic rice
• Whole wheat pasta
• Canned chickpeas, tomatoes, lentils and beans
• Frozen broccoli
• Frozen edamame beans
• Bananas, apples, blueberries
• Tofu and tempeh
• Soy burgers
• White and sweet potatoes
• Soy yoghurt
• Dark chocolate
• Vegan pies, sausage rolls and pasties
• Houmous and red pepper pizza
• Spinach

Supplements

• Veg1 by The Vegan Society (general multi-vitamin)
• Omega 3 Oil Capsules (400 MG DHA)
• Magnesium Glycinate (1800MG)
• Zinc (15g)
• Creatine Monohydrate Powder (5g)
• Protein Works Vegan Protein Powder (30-60g)

I take Veg1, Omega and Zinc with breakfast, the creatine and protein post-workout, then the magnesium about an hour before bed, since it is thought to have benefits for sleep.

This is probably overkill for most people, but I am in the gym five times a week so I have high nutrition requirements. These are all quite cheap supplements regardless, aside from Omega 3, which I loathe paying for but I do think it is worth the expense.

Regarding creatine, this is commonly taken by vegans and non-vegans who are strength training. Our bodies naturally produce it, but a strong body of research suggests that supplementing it has significant benefits for the brain and body. Vegans don’t take in any creatine, so it is thought to have even more benefits for us.

Adjusting to a New Diet

When people change their diet significantly, the body sometimes takes a little time to adjust. Increasing fibre intake quickly can lead to mild digestive discomfort for a short period, especially if your previous diet contained relatively little fibre.

It is also quite common to experience mild cold or flu-like symptoms in the beginning. This usually settles as your body adapts. Drinking enough water or transitioning slowly over time will do a lot to lower the shock on your body.

If you ever develop a nutrient deficiency, it does not mean that a plant-based diets is inherently inadequate. It simply means the particular diet you were eating did not provide enough of that nutrient. With a few adjustments, it is usually straightforward to correct.