Whatever your reasons for choosing a vegan diet there are some points to keep in mind to ensure you don't become deficient in certain nutrients or develop preventable health conditions.
Some simple blood tests can help you monitor levels of vital nutrients such as B12, Iron, Ferritin (iron stores) and Vitamin D. These nutrients are more likely to be deficient on vegan diets and they have a huge role in optimal health, especially in regards to nervous system function, mental health, thyroid function, immunity and energy levels. You can get these levels checked with a Naturopath and use quality supplements to support ideal levels. While supplements are a good option they can't replace eating whole foods which contain a wide array of nutrients working in synergy.
Many vegan packaged products can be highly processed and nutritionally deplete, so cooking from scratch as much as possible is ideal. Focus on a variety of vegetables and include healthy fats at each meal - avocado, olives and olive oil, coconut oil/milk/cream, chia and hemp seeds/oil. A good quality fermented pea/rice protein powder may also be beneficial.
Soaking or fermenting legumes/nuts/seeds/grains is also important to reduce phytic acid which otherwise can bind and reduce absorption of essential nutrients such as zinc and iron - these are vital for optimal skin and hair, immunity, hormones and mental health.
Vegan diets can end up being high in grains, omega 6 and soy products and low in bioavailable protein and essential fatty acids. This dietary pattern can contribute to inflammation, digestive issues, mineral deficiencies, hormonal imbalances, mental health issues and weight gain. When choosing soy products look for organic fermented products such as tempeh, miso and tamari and be mindful of not consuming too much soy, due to the effects it can have on hormonal balance.
While many people initially feel amazing on a vegan diet, this may not be true for everyone long term. Removing processed foods from our diets and eating more vegetables will make anyone feel better compared to a standard western diet, but a totally plant based diet may not support optimal health and energy in the long term. Deficiencies can take a while to become apparent and symptoms can be subtle at first - maybe a little less energy, a little extra weight, a little more anxiety, a slightly longer menstrual cycle.
I love the ideals of veganism however if it becomes detrimental to your own health and quality of life, we have to ask ourselves if it is worth it? Please be open to the idea that you may need to alter your diet if your health depends on it. I know personally how much of a challenge this can be, to change your beliefs and mindset on something you've fully invested in for years. I experienced worsening health after 6 years as a vegan and it took me many months from thinking of including some eggs until I actually did! A hard thought to overcome was feeling that I'd failed somehow if I stopped following a vegan diet.
One huge change I noticed after including some animal foods again is that I actually felt properly satisfied after meals. I used to be a little bit hungry all the time, or hungry after an hour of eating while I was vegan. Constantly snacking is not great for our blood sugar - a well balanced meal with adequate protein and fats should keep you satisfied for at least 3-4 hours.
Adequate protein and fats are especially important for womens hormones which regulate ovulation (a key indicator of health, and super important whether you want to have children or not), mood and weight. During their reproductive years, women on a plant based diet will likely find it hard to sustain optimal iron levels long term without supplementing.
From my own experience and the many books and research articles I've read, I believe we need some amount of animal foods in our diet for optimal long term health. This is human nature and how our bodies are designed to function well. Of course most people could do with eating more veggies and a MOSTLY vegetable based diet is great, but a small amount of traditionally farmed products from healthy animals are also required. Of course living responsibly and treading lightly on our environment are also important and you can still do this while consuming some sustainably raised animal products.
The foods we eat everyday have a huge impact on our health and wellbeing, and has to be considered in any health issue. If you feel it might be time to add some animal products back into your diet, just start small with whatever you feel comfortable with and listen to any cravings you are experiencing.
Everyone is metabolically different and many feel great on a vegan diet for different amounts of time - this is why it's so important to listen to how you are feeling to work out the right food choices for YOU. Try not to be caught up in sticking 100% to a particular way of eating if it doesn't suit you - the only diet and lifestyle you should be sticking to is the one that makes YOU feel great!
If you'd like to check your blood levels or work on any health concerns I'd love to help you.
Marion McConnell is a degree qualified Naturopath who helps women with stress, hormone imbalances, anxiety and fatigue. The clinic is located in New Farm Brisbane, and consultations are also available via Skype. You can contact Marion here.
PLEASE NOTE - This article isn't intended to offend anyone or start an argument - it's to help make you aware of possible deficiencies so you can treat or prevent them, and encourage everyone to take notice of how they feel and not ignore any signs your body is giving you.
