Getting the right nutrients from a plant-based diet.
Plant-based diets are steadily growing in the United States. For example, the American vegan population has increased by 500 percent in the past seven years, signifying a heightened interest in implementing plantbased nutrition. But regardless of whether you are a flexitarian, vegan or somewhere in the middle, it’s important to have a strong understanding of foods and nutrients, both included and excluded, in various plant-based eating patterns.
I’ve worked with patients who decide to follow a vegan diet, forgo all meat consumption, dairy, eggs, while also eliminating soy products due to Google-induced fear. It’s quite challenging to sift through all the nutrition misinformation on the internet, especially when it comes to some of the nuances of plant-based eating. I’m here to help you learn more about specific nutrition considerations for different plantbased diets. If you eat plant-based or want to move in this direction, here are some points to think about:
Be mindful of high-fiber plant foods: Fiber is a vital nutrient for heart health and gut health. We know that high intake of certain types of foods can backfire, and this can also be true for health-enriching foods that contain fiber. For plant-based eaters, fiber intake should naturally be adequate because a large portion of your daily intake will be from beans, nuts, fruits, vegetables and whole grains. These foods are also naturally lower in calories. The tricky part is that fiber takes a while for the body to digest, causing us to feel full faster and for a longer period. When we feel satiated in this way, we are more likely to eat less. This could lead to eating too few calories — especially if you are physically active and have higher needs — leading to health consequences, such as nutrient deficiencies. Plant-based foods that are lower in fiber include sweet potatoes, cereal with soy milk and fruit, or peanut butter on toast.
Understand food sources of omega-3 fatty acids: Omega-3 fatty acids are necessary to manage heart, brain, and eye health and development, and play a role in a growing list of potential health benefits. There are three omega-3’s: EPA; DHA and ALA. EPA and DHA are found primarily in oily fish and seafood. If you don’t eat fish, ALA can be used to synthesize EPA and DHA in moderate amounts and can be consumed through flaxseed, chia seeds, walnuts, canola oil, soy, or from the eggs of hens fed seeds rich in ALA. Many eggs and milk products are fortified with omega-3’s, which can be found on the label. If your primary food source of omega-3’s are foods high in ALA, it could be helpful to add a vegetarian-friendly ALA supplement made from algae. I recommend talking to a registered dietitian before doing so to help you find a high-quality supplement.
Pay attention to plant-based protein: Protein is an essential macronutrient that helps us maintain muscle, bone and immunity. There is a lot of back and forth on the internet debating whether plant-based proteins, such as lentils, beans and quinoa, can provide the building blocks of protein in a comparable manner to animal protein. It’s definitely easier to meet protein requirements if dairy and eggs are included in your plant-based eating pattern. However, protein found in plant foods is more than sufficient to meet and even exceed individual daily requirements — as long as overall calorie needs are met and you are eating a variety of plant-based foods. Certain populations, such as older adults and athletes, will have higher daily protein requirements and will need to take extra care to ensure adequate plant-based protein intake from a variety of sources.
Look at soy as a plant protein powerhouse: Soybeans are packed with nutrients and can be used to make many different food products, such as soy milk, tofu, tempeh, miso and soy sauce.
When comparing plant-based proteins, soy is structurally the most comparable to animal proteins, which translates to benefits like building and maintaining muscle. Soy also contains protective isoflavones, which are plant estrogens. Sadly, soy has a poor reputation due to debunked claims that its estrogens are associated with increased risk of breast and prostate cancer; scientists and evidence-based health professionals agree that soy is actually protective against breast and prostate cancer and should not be avoided. While soy consumption can increase estrogen levels in some individuals, the amount is insignificant. Soy can also compete with estrogen receptors and therefore, reduce levels of estrogen instead of raise it. A 2020 literature review analyzed 18 studies exploring the relationship between soy and breast cancer, confirming that in all populations of women, soy intake was associated with decreased risk of breast cancer. Additionally, in post-menopausal women, soy intake has been shown to strengthen bones and reduce the frequency of hot flashes. I consider soy a superfood!
Ensure adequate intake of the following micronutrients: For plant-based eaters, it can be challenging to meet daily requirements for iron, zinc, calcium, iodine and vitamin B12. Most of these vitamins and minerals are more abundant and better absorbed in animal foods. The more you eliminate foods like fish, dairy and eggs, the more diligent you have to be to make sure you’re meeting your micronutrient goals. Reports indicate that 52 percent of vegans had blood levels low in vitamin B12 — a crucial nutrient that plays a role in metabolism and is found almost exclusively in animal foods. If you are vegan, I strongly recommend working with a dietitian to ensure your intake is adequate and guide you toward safe supplementation, if necessary. A dietitian can also teach you how to pair certain foods to boost micronutrient absorption. For example, eating vitamin C via citrus fruits or berries with a plant-based source of iron, such as spinach, can boost the iron and zinc absorbed from the spinach.
Plant-based eating patterns are high in anti-inflammatory, protective nutrients and typically correlate with better health outcomes such as decreased levels of obesity, blood pressure, cholesterol, cardiovascular risk, incidence of type 2 diabetes, cancer and total mortality. These outcomes are best observed when you eat a variety of plant-based foods. So keep the points above in mind when starting or perfecting your plant-based eating journey.
Emma Willingham is a registered dietitian who practices in an outpatient hospital clinic and through her private practice, Fuel with Emma. Willingham specializes in sports-performance nutrition, weight management and nutrition counseling, and aims to promote a resilient relationship between food, mind and body. You can find her on social media at @fuelwithemma.