How to make sure you are getting the most out of a plant based diet: Addressing Common Nutrient Deficiencies
Plant based diets are incredible for your health for so many reasons. Eating mostly whole plant foods is one of the premier ways to decrease your chance of developing a chronic illness (i.e. type II diabetes, heart disease, cancer, etc.).
Plants are the perfect preventative medicine.
With that said, there are ways people can go astray and begin to feel less vibrant when following a plant based diet. I wanted to address some of the major concerns and nutrient inadequacies I see most in individuals who aren't successful in this way of eating…
Too many processed foods
Technically speaking, a diet consisting of potato chips, coca cola, and Twizzlers would fall into the realm of plant based, however, lacking in many nutrients. I can’t stress the importance of WHOLE plant foods enough. Especially when transitioning to a plant based diet, fill up on fruits, veggies, nuts, seeds, whole grains, and legumes. Minimize and avoid processed flours, sugars, and oils. This is crucial.
2. Gluten
It’s super common for people to rely heavily on processed carbohydrates when going plant based. Be aware of consuming too much or even some gluten as it can cause digestive distress in many individuals. I personally believe the gluten in the United States is way too over processed at this point and should be avoided entirely. You may notice how breads containing gluten in other countries don’t leave you feeling the same way as gluten filled bread in the US does. Just something to consider.
3. Food combining
A common complaint I hear when people go plant based are things like bloating or digestive distress. It can be an overload on the system when acclimating to such an increase in fiber intake, so this adjustment may just take some time. However, some simple food combining rules can really make a big difference here.
A few of them to remember:
Fruits should be eaten together by themselves
Melon should always be eaten alone without any other fruits
Legumes can be eaten with starchy & non-starchy vegetables
Nuts/seeds can be eaten with starchy & non-starchy vegetables
Grains can be eaten with non-starchy vegetables
*Starchy veggies = potatoes, squash, yams, carrots, artichoke, beets, corn, peas, pumpkin
*Non-starchy veggies = asparagus, bell pepper, brussels sprouts, cabbage, celery, chard, chicory, chives, collards, cucumber, endive, escarole, garlic, green beans, kale, leek, lettuce, onion, parsley, radish, rhubarb, spinach, turnip, watercress, zucchini
4. B12
Meat eaters and plant eaters can be B12 deficient. The US Framingham Study found that every 1 in 6 meat eaters between the ages of 26-83 were B12 deficient. B12 is made by the bacteria that lines the intestinal tract of animals. We too have bacteria that produces B12, however, it’s too far along to be properly absorbed. In this circumstance, I highly recommend supplementation. Make sure you supplement with methylcobalamin, the the natural form of B12, which is better absorbed and retained. The other synthetic version, cyanocobalamin, is cheaper, but I have found to have negative side effects when taken for long periods of time.
5. Iron
Something to consider when eating plant based are the different forms of iron. Iron that comes from animal sources are attached to heme proteins, thus making it heme iron. Iron from plants does not have heme proteins attached, making it non-heme. It is true that heme iron is better absorbed into the body, but there is a cool trick you can apply to increase your non-heme iron absorption. Combine non-heme iron sources, like legumes, grains, nuts, seeds, dark leafy greens, and black strap molasses, with foods that have vitamin C. For example, make a big salad with lots of dark leafy greens, like kale & chard, and throw on some tomatoes and lemon juice. BOOM! …Or maybe a little salsa with your beans & rice. Yummy!
6. Vitamin D
Vitamin D I would consider to be more like a hormone at this point than a vitamin. I could go on & on about the importance of getting adequate Vitamin D, but I’m sure most of you already know this. I mean there’s entire laboratories dedicated to studying its effects on the body because of how many roles it plays. Everybody needs to be getting enough. The best way: SUNSHINE! All you need is about 15-30 minutes of direct exposure when the sun is at its highest peak, roughly between 10am-2pm. If you live in a cold climate or can’t seem to get outside everyday, you must supplement this. I suggest supplementing with D3 over D2.
7. Fatty Acids
Omega 3 fatty acids are super anti-inflammatory and crucial for proper brain, skin, & heart health. The forms you want to consume are EPA & DHA, which typically comes from animal products like fish. Plant sources of omega-3, found in abundance in things like flax seeds & walnuts, are in the ALA form. ALA must be converted to EPA & DHA in the body, however you end up not getting as much as if you were to consume EPA & DHA directly.
Due to the fact that are oceans are dying and most sources of fish are loaded with highly toxic levels are mercury and pollutants, getting your EPA & DHA from a vegan source may actually be safer. I recommend getting your Omega-3’s from an algae. There are plenty of supplements on the market that provide micro algae derived DHA that are certainly worth considering.
8. Calcium
This is an easy one. GREENS. GREENS. GREENS. Get them in. Every. Single. Day.
9. Iodine
You need sufficient amounts of iodine to support your thyroid. Your thyroid is responsible for so many hormones that regulate metabolism. Include seaweed into your diet daily and you will be sure to consume sufficient amounts.