Vegetarian and Vegan diets: the benefits and risks

Plant-based diets are more popular than ever, often praised for their health and environmental benefits. As GPs, we’re frequently asked about the impact of cutting out meat or dairy. Here’s what you need to know.

What is a healthy plant-based diet?

People often assume that a plant-based diet is automatically healthier than eating meat. This is not necessarily true. There are many versions of plant-based diets that are not beneficial to our health. A good plant-based diet focusses on complex, fibre rich carbohydrates. The fats should be mono and polyunsaturated fats and there should be a focus on protein and specific micronutrients that are not as prevalent in plants.

The number of ‘ultra-processed’ plant-based alternative products available has increased significantly over the last decade. The fact that they are processed means that they are often higher in refined carbohydrates, trans fats, salt and artificial preservatives.

A study in the Lancet found that ultra-processed foods made from plants increased the risk of cardiovascular disease by 5% and the risk of early death by 13%.

Conversely, each 10% replacement of plant-based ultra-processed foods with fresh, frozen, or minimally processed plants lowered the risk of developing cardiovascular disease by 7% and the risk of dying from heart disease by 13%.

What are the benefits of a healthy plant-based diet?

Data from randomised clinical trials have confirmed a protective effect of vegetarian diets for

• prevention of diabetes
• reduction in weight
• reduction in blood pressure
• reduction in glycosylated haemoglobin (sugar levels)
• reduction in low-density lipoprotein cholesterol

What are the key nutrients to ensure optimal intake of?

Do talk to your GP about the levels of each of these in your diet. It is often useful to have a blood test to ensure you are absorbing them from your diet and if not supplements can be considered.

Protein

Protein rich plant-based foods include:

Lentils, beans, chickpeas, seeds, nuts and nut butters (e.g. peanut butter), tofu and tempeh

For vegetarians, dairy and eggs are a good source of protein.

Meat substitutes like soya, mycoprotein, seitan are high-quality protein sources. However, these can often be high in salt and fat so please do check the ingredients.

Vitamin B12

Vitamin B12 is only naturally found in animal products. Vegetarians can absorb B12 from eggs and dairy. For vegans it is important to incorporate foods which are fortified with B12. These include some breakfast cereals, yeast extracts, soya and other plant-based dairy alternatives.

If you are not keen on the above fortified foods, taking a supplement can be an option. Do discuss this with your GP first.

Calcium

Good sources of calcium for vegetarians and vegans include:

• fortified, unsweetened milk alternatives, such as soya, rice and oat drinks
• sesame seeds
• pulses
• brown bread
• dried fruits such as raisins, prunes and figs

Vegetarians can also get calcium from milk and cheese and other dairy foods.

Omega 3 fatty acids

These fats are helpful to reduce your risk of heart disease. They are found in oils such as rapeseed, hemp, and flaxseed oil. Some nuts and seeds such as walnuts and pumpkin seeds are also high in Omega 3.

There are many vegan omega 3 supplements available and these are often made from algae.

Iron

It is more difficult for the human body to absorb iron from plants rather than meat. Vitamin C helps iron to be absorbed so it essential for those with plant-based diets to include iron and vitamin C in their diet.

Iron rich foods include pulses, wholegrains, breakfast cereals fortified with iron, dark-green leafy vegetables, nuts and dried fruits. Vitamin C is found in peppers, berries and oranges.

Vitamin D

Vegetarians can get vitamin D from dairy products. Vegans are limited to fortified cereals and soya products and therefore we often suggest supplements of 1000 units a day.

Is a plant-based diet suitable for everyone?

Yes, a vegan or vegetarian diet can be suitable for anyone as long as the specific needs of their stage of life is taken into account.  For example, pregnant women will need a higher number of calories a day and specific nutrients to help their baby grow. Children also need a wide variety of macro and micro nutrients to develop healthily.

As long as a plant-based diet is varied and balanced with the above food groups, it can be very beneficial for your health.

If you’re considering a plant-based diet or have concerns about your nutrient intake, we’re here to help. Contact the surgery on 0207 245 9333 or click here to book an appointment and discuss your dietary needs with a GP. We can also suggest highly regarded dieticians to ensure the calorie and nutrient density is correct.