10 things to know before going vegan / plant-based

Many associate being vegan or plant-based with good health, but as any experienced vegan knows, it’s still possible to eat an unhealthy diet as a vegan. One of the most challenging parts is addressing key nutrient gaps from excluding animal-based foods like meat, fish, eggs and dairy. So, here’s what you need to know if you want to make the change…

Go slowly

For many people, adopting a fully vegan diet can mean a big change in the amount of fibre consumed. While increased fibre is associated with many health benefits, going too big too quickly can result in uncomfortable gastrointestinal symptoms like bloating, diarrhoea, constipation and flatulence. This is simply because your gut might not be used to handling such a big quantity of fibre and it takes time for our microbiome to adapt. Therefore, I recommend starting low and slow, gradually building up to a fully plant based diet, if that’s what your goal is. Start with swapping 1 meal a day, and then the next week try 2 meals a day. Progress over perfection!

Don’t just eat carbs 

When replacing meat, fish, eggs and dairy, we need to be considerate with replacing the key macronutrients that these foods are rich in - protein and healthy fats. Instead of turning to unlimited pasta, potatoes, bread, fill the protein and fat void with whole foods like beans, lentils, nuts and seeds. 

Prioritise proteins

When we talk about protein portion sizes, we typically advise a palm-sized amount for animal-based proteins. However, for plant proteins, I recommend TWICE that - i.e. two palm-sized amounts per portion. This is because plant proteins are less dense but also slightly less “bioavailable”, meaning our body has a harder time to digest and absorb plant-based protein. So prioritise protein at every meal with foods like tofu, tempeh, soybeans aka edamame, lentils and beans. Plus, there are vegan cheese and dairy replacements, but be mindful that these are more processed and can have lots of unwanted additives and preservatives. 

Balance meals

Whether you’re omnivorous or vegan, this principle is the same. Include a source of complex carbohydrate, protein and healthy fat at every meal AND snack. Take a look at your plate and ask yourself whether you’re ticking each of these boxes. 

• Complex carbs: whole grains (oats, rice, quinoa, whole meal pasta or bread), and starchy carbs (potatoes, sweet potatoes, carrots, parsnips and other root veg.

• Proteins: tofu, tempeh, soybeans aka edamame, lentils and beans

• Healthy fats: include avocado, olives, olive oil, tahini (sesame seed paste), nuts & seeds, as well as nut & seed butters

• Veg: Variety variety variety. Different veg have different micronutrient (vitamin and mineral) profiles, ensuring you have a variety of nutrients in your diet. If you’re prone to buying the same veg week in week out, it’s time to mix it up. Try something different each week.

Variety is key

For good gut health, focus on getting a variety of foods - not eating the same limited foods week in week out. A good way to test this is to see how much of your shopping basket is the same as what you got last week. Also ask yourself how many different plants you’re eating each week (plants include fruit, veg, nuts, seeds and wholegrains). Research suggests 30 different plants each week is associated with great gut health. Including fermented foods is also great for our gut health as they’re packed with beneficial bacteria to replenish our gut. 

Know the key plant-based deficiencies

There are a few nutrients that it’s important to fill the gap with, such as iron (especially women who need twice as much as men), omega-3 and calcium. 

• Iron: plant-based sources include dark green leafy veg like spinach, kale, broccoli and Brussel sprouts, pumpkin seeds, dried figs and apricots. Boost your absorption of plant-based iron by adding a squeeze of vitamin C in the form of lemon / lime / orange. Aim for a portion at every lunch and dinner.

• Omega-3: up your intake of walnuts, chia seeds and hemp seeds to 4 portions a week. A small handful of walnuts / 2tbsp of seeds is considered a portion.

• Calcium: include those same leafy greens listed above, plus fortified tofu / tempeh, beans and lentils, and calcium-fortified dairy alternatives (always shake before drinking as the vitamins & minerals can sink to the bottom). Aim for a portion at every meal. 

Time to start supplements

Unfortunately, certain nutrients are less “bioavailable” in plant-based foods. One of the key ones is Vitamin B12, which is pretty much only found in animal-based foods. It’s a really key nutrient for several bodily functions including energy production, making nerve cells and blood cells. Key signs of deficiency include fatigue, weakness, weight loss, looking more pale. Consider getting a blood test from your GP to check your levels if you suspect you might be deficient. Look out for plant-based milks that are fortified with Vitamin B12. Marmite is also fortified!

Understand labels

It’s even more important to understand what’s in the food you’re buying when you go plant based. Check labels to see whether or not something is fortified, how much of your daily recommended intake it contains and whether it is in fact vegan / plant-based (usually has a logo on the back or says suitable for vegans). 

Consider speaking to a qualified nutritionist to review your diet

It can be daunting to make such a big change and ensure you’re still getting all of what your body needs. Luckily, that’s why we’re here to help. We can assess your diet to identify any potential nutrient gaps and suggest easy ways to incorporate foods you like into your lifestyle and schedule.

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