It is currently Nutrition and Hydration week and we’re seizing the opportunity to talk all things vegan nutrition!
In a world of conflicting diet advice, we want you to feel empowered to make evidence-based changes that are good for your health, the animals and the planet.
There are a lot of misconceptions out there about vegan nutrition, but it doesn’t have to be this way. Throughout this blog post, we’ll be debunking two common myths to set the record straight. Best of all, you can rest assured that all of the information provided in this blog post has been checked by our in-house dietitians, Andrea and Emily, because we’re only here for accurate, science-backed nutrition talk.
Myth 1: A vegan diet must be lacking, because supplements are needed.
This is perhaps the most common myth of all. There is so much talk around supplementation that there is conflicting advice even within the vegan community itself. Some people swear that supplements are not needed in any circumstances, because they feel that admitting to needing supplements is in some way admitting that the vegan diet is insufficient. This is a potentially dangerous take, and here’s why.
For starters, supplements are not exclusive to vegans. In fact, we’re not sure if you have noticed, but nearly all of the supplement products available on the market are marketed at omnivores. Vegan supplements take up a tiny percentage of the worldwide supplement market. This means that whether you are vegan or not, you may need to take a supplement of some kind, as nutrient shortfalls can occur in all dietary patterns. Indeed, supplements are used to complement a balanced and varied diet, and taking them does not necessarily mean your diet is insufficient or lacking.
Some nutrients are also not obtained through diet alone, such as vitamin D, which we get predominantly from the sun. In the UK, there is simply not enough sunlight between October and March for us to produce enough vitamin D without additional supplementation, which is why the NHS recommends that all adults living in the UK, regardless of their diet, take a vitamin D supplement between these months as a minimum.
The important information that we should be focusing on instead is what should vegans actually be supplementing? Over-supplementing certain nutrients can be harmful to your health (and pockets!) Our in-house dietitians highlight four nutrients that can be trickier to obtain on a vegan diet, and therefore you may want to consider supplementing. These are vitamin B12, vitamin D, iodine and selenium. Supplementing these nutrients as a minimum can help to support your vegan lifestyle, and you can find out more about them in this blog post.
Our own supplement range, VEG 1, contains the four nutrients mentioned above plus extra B vitamins to maximise B12 efficiency. Launched back in 2005, VEG 1 is designed by vegans, specifically for a vegan diet. You can buy VEG 1 through our webshop or eBay store.
Is that really all I need to supplement?
It is possible to obtain other commonly supplemented nutrients, such as Omega 3 and Iron, through a well-planned vegan diet alone. You can find tips on how to do this here, but if taking a supplement is more practical for you, that’s fine too. Every person is different and you may want or need to supplement other nutrients on top of VEG 1. It is always best to speak to your healthcare provider if you are concerned about any nutritional deficiencies.
Myth 2: It’s impossible to get enough protein on a vegan diet.
The second myth that we hear a lot is that it is not possible to get enough protein on a vegan diet. As a vegan, I am sure that you have been asked “but where do you get your protein?!” more times than you can count, or you may have even asked someone this question yourself.
Protein is important because it gives our bodies structure as part of our muscles and bones. It is also used for fighting infection, speeding up chemical reactions, making hormones, transporting oxygen, growth and repair. Protein is often associated with animal products, which is why it is incorrectly assumed that vegan diets are lacking in protein. There are plenty of plant-based sources of protein, such as:
- Tofu
- Lentils
- Soya
- Chickpeas
- Meat replacements
- Seitan
- Tempeh
- Beans
- Nuts
Plant proteins contain all the essential amino acids – protein building blocks that cannot be made by our bodies. Although the quantity and quality of proteins vary, many plant-based foods make useful contributions to our overall intake of this nutrient. You can obtain a good mix of amino acids every day by enjoying a varied and balanced diet and ensuring your meals contain sources of good quality protein.
Most people, including vegans, do not need to work out their protein requirement and intake. If you are eating well and ensuring your meals are balanced, it is likely that you are getting enough protein.
We hope that this blog post has helped to clear up some confusion around vegan nutrition and de-bunk these common misconceptions. Next time someone asks you where you get your protein, you can simply reply to them with this blog post.
Written by Bethany Dandy
Marketing Officer
The views expressed by our bloggers are not necessarily the views of The Vegan Society.
