25/05/2017
Before we get into the details of the benefits of a plant based diet, we wanted to present several controversial components: the potential dangers associated with the vegan diet, a restrictive form of this diet.
Throughout this week, we are promoting nutrition based on plant-origin (whole-food, plant-based, WFPB ). A common misconception is that plant-based diet is synonymous with the vegan diet; however this is NOT TRUE and being aware of the possible risks associated with it, may make it much easier to properly balance the WFPB diet.
In following post, we used the materials prepared and made available by Ula Somow - dietetyk and Hania Stolińska-Fiedorowicz (thank you very much)!:))
The traps of an unbalanced vegan diet that Ula Somow warns us about are:
- inadequate protein supply
- inadequate supply of omega-3 fatty acids
- inadequate supply of iron, zinc, calcium, iodine
- lack of vitamin B12 supplementation
- inadequate energy supply
Let's take a closer look at each of these points.
PROTEIN SUPPLY
“How do you get the protein you need?” This is probably the most frequently asked question by the "veggie-skeptics", usually posed as one of the first arguments against a plant-based diet. As Hanna Stolińska-Fiedorowicz writes, “the idea of needing the highest protein intake as possible, especially in children and athletes, and that vegetarian diets are deficient in this nutrient (specifically in exogenous amino acids) is one of the BIGGEST NUTRITION MYTHS. The ubiquitous fear of protein deficiency is completely unreasonable because at the present, the problem is rather of excess. As early as infancy, protein intake is observed to be three times higher than recommended. A number of observational studies have demonstrated a link between the high proportion of protein in the diet (> 15 percent) in early childhood and the increased risk of obesity and chronic diseases later in life. With the correct daily caloric intake, there is no risk of too little protein."
Another myth related to plant protein is its "impairedness". Ula Somow notes that, contrary to popular opinion, plant products contain all the essential amino acids required by the human body, only in smaller quantities than the egg whites protein, which is known as the exemplary source. By combining products in the right way, we can obtain a full set of amino acids. It is good to know that such a combination does not have to happen in one meal, although we usually combine these products unconsciously anyway;). Here are some examples: oatmeal with milk/yoghurt, dumplings with lentils, a hummus sandwich, rice with lentils (pods are characterized by a low content of methionine and tryptophan in which vegetables and cereals are rich).
It is worth stressing that if someone is training professionally, it is possible to properly balance their diet, even with a 100% vegetable version.
To fulfill the protein requirements, it is recommended to consume 2-3 servings a day. A glass of cooked legumes, ½ glass tofu or tempeh, 3 tablespoons of peanut butter or pips, 2 cups of soy milk, ¼ glass of nuts or seeds are all examples of one serving.
Remember that pods are not just chickpeas and white beans. They include several types of lentils (including green, red, black), many varieties of beans (red, pinto, mung, black, adzuki) as well as peas or soy. Each of them has different taste characteristics and different culinary uses, so your tastebuds will never get bored :)
OMEGA-3 Fatty Acids
“It is true that vegetarians have lower levels of EPA and DHA (omega-3) acids than people on a “traditional” diet. Bioconversion of the plant-based omega 3 acid, α-linolenic acid (ALA) into EPA occurs in humans at a level of less than 10%. Also, the conversion of ALA to DHA is significantly lower. For this reason, vegetarian diets should have increased consumption of products such as linseed, walnuts, leafy green vegetables, soybeans and its products, soybean oil.” Eating about 3½ tablespoons of nuts and seeds and 1 tablespoon of freshly ground flaxseed should provide our bodies with the right amount of this nutrient.
Interestingly, the "traditional diet" may also be deficient in omega-3 fatty acids, especially with low fish consumption and rather a general lack of flaxseed.
IRON
Iron deficiency and the allegedly low content of iron in plant products is another very popular myth. Studies show that vegans take similar or even more iron from their diet than people who eat animal products. The absorption of iron from plant sources (aka. non-heme) is smaller; thus, it is advisable to increase its supply, relative to the value of dietary recommendations for the general population, and to ensure that iron-rich products are accompanied by good sources of vitamin C (for eg. various fruits and fresh squeezed juices, peppers, cabbage). They increase the absorption of iron. Great combinations include: whole grain tomato soup, strawberry and soy milkshake, chickpea paste sandwich or vegetable porridge or fruit porridge.
The main source of iron in the plant diet comes from legumes, pumpkin seeds (and various nuts), oatmeal, whole wheat bread, and leafy green vegetables.
ZINC
„Sources of zinc in the vegetarian diet constitute cereal products, cheeses, nuts, legumes, soy and its products. The bioavailability of zinc in vegetarian diets is lower, mainly due to the higher content of phytic acid. For this purpose, you should limit tea consumption and cocoa and adopt the use of spices, soya beans, seeds to soak and sprout, fermented soy products such as miso and tempeh.”
Soaking beans and other pods is a natural part of the process to prepare them for cooking, so it is neither bothersome nor time consuming. It is enough to soak the beans the night before. The next day, they will not only cook much faster but also reduce the amount of phytic acid.
In an assorted plant diet, zinc deficiency is rarely a real problem.
IODINE
It is recommended to use about half a teaspoon of iodised salt per day (salt in Poland is iodine- fortified, as required by law).
CALCIUM
Numerous studies show that calcium intake is of particular interest not only to those following a plant-based diet but also to the rest of the population, as deficiencies resulting from poorly balanced diets are common in both groups. Besides dairy, green vegetables, poppy seeds, almonds, legumes, soybeans, soy products, amaranth, sesame, dried apricots, figs, groundnuts and fortified products are a good source of calcium.
Stolińska-Fiedorowicz points out an interesting fact about calcium absorption: the calcium from plant sources show better absorption (20% from legumes, 50% from vegetables, 30% from soy milk), all while reducing cholesterol, sodium and saturated fat, which is present in dairy products.
B12
B12 is the only ingredient whose supplementation in the vegan diet that is not subject to discussion and is necessary. In a diet that does not exclude all animal products, the demand for it can be covered by eating milk, dairy products and eggs.
INADEQUATE SUPPLY OF ENERGY
In a properly balanced diet, either based plant-based or fully vegan ie. containing sufficient quantities of whole grains, legumes, seeds and nuts, the problem of too little energy is basically absent.
Stolińska-Fiedorowicz points out that when planning a well-balanced plant diet, one should evaluate dairy consumption: "Many vegetarians, since they exclude meat, consume excessive amounts of dairy products, mainly soft cheeses. Only milk products should be added to the plant diet.” The recommended intake is up to 2 servings a day (a glass of milk / yogurt or 80g of quark). Products like cheeses contain a large amount of unfavorable saturated fatty acids, which we should try to limit as much as possible. For this reason, it is also recommended to choose skim milk instead of full fat milk.
We have outlined the most important risks associated with the vegan diet, which is a more restrictive approach than the 'whole-food, plant-based diet' we promote.
We would like to remind you that even in this case, it is not difficult to achieve a well-balanced diet.
As early as 2009, the American Dietetic Association has held the position that a properly composed vegetarian diet, including vegan, is safe at every stage of human life (including children, pregnant women and athletes) and that it provides additional health benefits in the prevention and treatment of many diseases.
A more recent document from 2016 confirmed that a properly composed diet provides additional benefits such as reduced risk of coronary heart disease, diabetes mellitus type 2, hypertension, and certain cancers.
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Alicja Baska
Marianne Suwalski
based on materials by Ula Somow and Hanna Stolińska-Fiedorowicz
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