Although they may still be in the minority, more and more people are turning to vegan or vegetarian diets, whether because they don’t want to eat animals or animal products, are concerned about the environment, or want to improve their health.
But can you safely follow this dietary choice during pregnancy?
Here, we consult nutritional therapists Dr. Anna Sanniti (formerly a geneticist and currently pregnant!) and Dr. Alexa Mullane, nutritional advisors at Wylie’s Finest.
Is a vegan or vegetarian diet safe during pregnancy?
Dr. Sanity says vegetarian and vegan diets may be safe and It is healthy if planned and executed correctly.
“But everyone is different, so it’s important to be aware of how you’re feeling during pregnancy,” she added.
Mullane acknowledged that whether or not to eat meat during pregnancy is a personal choice and that there are many reasons why women may choose not to eat meat, but added: “In my opinion, eating meat and fish during pregnancy is a personal choice.” It may be a good idea to eat meat and fish, which contain complete protein and many vitamins and minerals that are essential for your growing baby’s health.
“Meat and fish also contain nutrients that are lacking in many plant foods, such as omega-3s, preformed vitamin A, vitamin B12, and heme iron,” Sanniti points out. , with proper planning, a vegan or plant-based diet is likely to address nutritional deficiencies. But how?
Important nutritional factors for vegans and vegetarians during pregnancy
multivitamins and nutrients
Sanniti says there are several important vitamins and minerals that are difficult to obtain in a vegan diet, including vitamin B12, vitamin D, calcium, iron, choline, and omega-3s.
“Vegetarians can sometimes find it difficult to consume sufficient levels of omega-3 fatty acids,” she continues. “Although it’s always best to get these nutrients through your diet, a quality pregnancy multivitamin can help fill in any nutritional deficiencies. Supplement with vitamin B12 and vitamin D, along with recommended levels of folic acid.” We always recommend getting a blood test to know your iron, vitamin D, and vitamin B12 levels before taking any supplements.
omega 3 fatty acids
Digging a little deeper into omega-3s, the geneticist-turned-nutritional therapist says, “The plant-based source of omega-3s is called ALA and can be obtained from foods such as flaxseeds and hemp seeds.
“ALA can be converted to EPA and DHA, and DHA is essential for brain development in fetuses and infants. EPA and DHA are found in oily fish such as salmon, mackerel, sardines, and herring. Genetics Some people are good at this transformation based on “, but during pregnancy this may not be enough.
“Therefore, sourcing high-quality omega-3 supplements is recommended.” [which can be derived from algae oil, the same DHA as found in oily fish, as the fish eat the algae] We address this need and ensure that it is safe during pregnancy. ”
Dr. Sanity emphasizes high manufacturing standards, ensuring her supplements are from trusted, high-quality brands, ensuring her oils are free of contaminants, and ensuring that the recommended amount of DHA is at least 300mg, it added.
protein
Dr. Sanity also explains that vegan and vegetarian women need to ensure they are getting enough protein for the healthy growth of their fetus. It is best to try to achieve this through diet first.
“It’s easy to get enough protein with a well-planned vegan diet,” she explains. “Each meal should include 150g of tofu, tempeh, lentils or other legumes, a handful of nuts or seeds, a nut butter, and a plant-based protein source such as white rice or pasta instead of quinoa or brown rice. .”
However, in some cases, pregnant women who are struggling to get enough protein due to nausea or food aversions may want to add clean, good-quality protein powder to their smoothies or to their oatmeal porridge for breakfast, for example. The expert added: However, this is not a replacement for whole food protein sources. ” Neither powders nor supplements should be used in place of a balanced diet.
Choline, iron, calcium, iodine
To help with choline deficiency, Dr. Sanity recommends legumes, peanuts, and cruciferous vegetables such as broccoli and cauliflower. For iron deficiency, which is unique to vegan and vegetarian pregnant women, he recommends leafy greens, lentils, and tofu, which contain sources of vitamin C such as lemon juice and bell peppers, which can increase iron absorption.
Additionally, vegans should watch their calcium intake and eat plenty of tofu, beans, sesame seeds, and green leafy vegetables, she advises. Vegans in particular may also be deficient in iodine, which is primarily found in dairy products and eggs. “Iodine is found in seaweed, but the amounts vary so it’s not a reliable source. Vegans and vegetarians should consult a health care professional or nutritional therapist and consider supplementing with iodine.” ” she added.
Choose what’s best for you and your baby
Dr. Sanity herself says that during her time as a strict vegan, she experienced symptoms of omega-3 deficiency, which can cause brain fog, anxiety, and poor skin health. “Even as a scientist, I had no idea that a vegan diet could cause an omega-3 deficiency because I was eating a lot of ALA (plant-based) sources of omega-3s, such as flaxseed. But , my switch to EPA and DHA may have been lower.
She currently takes algae- or fish-based omega-3 supplements and follows a less restrictive plant-based diet, “occasionally eating sustainable, high-quality fish that is rich in omega-3s (SMASH fish).” I’m enjoying it.
But she still believes in others who want to do so. can Once you correct the nutritional issues, it remains completely vegan. “The bottom line is that vegan and vegetarian diets are safe, but you need to be more careful in planning and evaluating the foods you consume. It must be properly supplemented with high-quality supplements.” ”
Mullane added: “If you eat meat during pregnancy, it’s important to thoroughly cook all meat, fish and shellfish and avoid cured meats. Also, too much vitamin A can have a negative effect on the fetus. “Also avoid eating liver or foods containing liver (such as pâté) because of the risk of infection,” it added. ”
Always consult your health care professional before making any changes to your diet or determining what is best for your baby during pregnancy. This is because there are individual differences.
Read more about vegan and vegetarian diets
clock: 8 things you need to know about veganism
