While an increase in the number of people preferring a vegan diet has been observed in recent years, the healthiness of a vegan diet, a strict dietary model that involves not eating any food derived from animals, is also being debated. Experts state that more planning and preparation may be required to create a balanced and varied vegan diet, and that protein requirements in a vegan diet are met from plant-based foods.
Nutritionist Lecturer Kübra Şahin, noting that vitamin B12 is found only in animal-derived foods and therefore vegans should prefer to consume B12-fortified plant-based milks and cereals, said, “Since dairy products are not included in a vegan diet, consuming calcium-rich foods like fortified plant-based milks, tofu, broccoli, chickpeas, and green leafy vegetables helps prevent calcium deficiency.”
Üsküdar University Faculty of Health Sciences, Department of Nutrition and Dietetics Lecturer Kübra Şahin shared tips for creating a healthy vegan diet on November 1, World Vegan Day.
Lack of sufficient knowledge can lead to malnutrition
Lecturer Kübra Şahin, stating that not having sufficient information about vegan nutrition can lead to malnutrition, said, “More planning and preparation may be required to create a balanced and varied vegan diet. Otherwise, insufficient intake of nutrients such as Vitamin B12, iron, calcium, Omega-3 fatty acids, and protein can cause health problems. Finding suitable vegan options at restaurants or social events, and dining with family and friends, are common challenges due to limited vegan choices.”
What foods should be consumed to ensure adequate protein intake?
Lecturer Kübra Şahin, pointing out that protein requirements in vegan nutrition are met from plant-based foods due to the non-consumption of animal-derived foods such as meat and dairy products, continued as follows:
“Legumes such as lentils, chickpeas, beans, and peas contain high levels of protein. Foods like almonds, walnuts, chia seeds, flax seeds, and sunflower seeds are rich in protein and healthy fats. Pastas made from chickpea or lentil flour contain more protein than traditional pastas. Quinoa is a complete protein source, containing all essential amino acids. Spinach, broccoli, and other green leafy vegetables also contain protein, but their protein amounts are lower compared to other foods. Soy products are very rich in protein and are used in various recipes. Tofu, made from soy milk, is used as a protein source in vegan and vegetarian diets as an alternative to meat products. Plant-based milks such as soy milk, almond milk, and oat milk offer fortified options rich in calcium and protein.”
Vegans should consume B12-fortified plant-based milks and cereals
Lecturer Kübra Şahin noted the following, pointing out that deficiencies in some nutrients occur in vegans because these nutrients are found only in animal-derived foods and not in plant-based foods:
“Vitamin B12 is found only in animal-derived foods. Therefore, vegans should prefer to consume B12-fortified plant-based milks and cereals. Iron from plant sources is not absorbed as well as from animal sources, leading to deficiencies in vegans. Consuming iron-rich foods like lentils, chickpeas, quinoa, spinach, pumpkin seeds, and taking them with Vitamin C (e.g., with citrus fruits) increases absorption. Since dairy products are not in a vegan diet, consuming calcium-rich foods like fortified plant-based milks, tofu, broccoli, chickpeas, and green leafy vegetables helps prevent calcium deficiency. Omega-3, typically found in fish and seafood, can be met from plant-based sources such as flax seeds, chia seeds, and walnuts.”
Is a vegan diet suitable for children and pregnant women?
Regarding whether a vegan diet is suitable for children and pregnant women, Lecturer Kübra Şahin said, “Since both groups have special nutritional needs, it is important to ensure these needs are met. Children need to receive sufficient energy and nutrients for healthy growth. During pregnancy, energy needs increase, and attention should be paid to adequate calorie intake. Focus should be placed on protein sources such as legumes, tofu, grains, nuts, and seeds; iron-rich foods (lentils, chickpeas) and calcium-rich foods (fortified plant-based milks, green leafy vegetables) should be consumed. Omega-3 sources such as chia seeds and flax seeds should be included. Folate-rich foods (green leafy vegetables, lentils) and iron sources (legumes, dried fruits) are important. Carefully monitoring nutrient intake and ensuring adequate intake is important for both children and pregnant women. It is definitely more beneficial to consult with a nutritionist.”
A balanced vegan diet can be a nutritious diet
Lecturer Kübra Şahin stated that there is a common belief that a vegan diet cannot provide sufficient protein, adding, “However, many plant-based sources such as legumes, grains, tofu, and nuts provide adequate protein intake. A vegan diet is often thought to be unhealthy. However, a balanced vegan diet, rich in vegetables, fruits, grains, legumes, and nuts, can be a nutritious diet and also a lifestyle that includes sensitivity to environmental sustainability.”
It is possible to create a balanced and varied nutrition program!
Lecturer Kübra Şahin, stating that all nutrients can be found in a well-planned vegan diet, said, “A varied and balanced diet can be planned with cereals like whole wheat bread, brown rice, quinoa, oats; legumes such as lentils, chickpeas, beans, peas; colorful and green leafy vegetables, fresh fruits, nuts; fats like olive oil, avocado, nuts; and milk alternatives like almond milk, soy yogurt. It is possible to create a balanced and varied nutrition program for vegan individuals by combining healthy food groups.”
Preparing delicious and nutritious vegan meals is quite easy…
Lecturer Kübra Şahin also noted that vegan nutrition encompasses many different nutrients beyond meat and dairy products, stating, “It is quite easy to prepare delicious and nutritious vegan meals that can increase the dietary variety for vegans.”
An example daily vegan meal plan prepared by Lecturer Kübra Şahin is as follows:
“Breakfast: Oatmeal + almond milk + fresh fruit + chia seeds + nuts (walnuts, almonds, etc.)
Lunch: Chickpea quinoa salad (chickpeas + cooked quinoa and green leafy vegetables)
Dinner: Baked tofu with whole wheat bread and various vegetable garnishes
Snacks: Fresh fruit, dried fruit, cucumber, and carrots.”