Plant-based considerations
April 20, 2019
I no longer identify myself according to my diet. I did the vegetarian and vegan thing for a while, but realised that my body needed animal products to be in balance. These days I try to take the time to listen to my internal compass and provide my body with what it needs. I consume a a lot of plant foods, but take the time to prepare them. There appears to be a trend towards plant-based at the moment, with ethical, environmental and health claims at the forefront of this wave. I’ve worked with enough vegan clients to know that this diet requires a lot of careful thought and often leads to deficiencies in protein, essential fatty acids, vitamins and minerals. These deficiencies can take between 6 months to year to show up after adopting a vegan diet. Some manifestations of these deficiencies include include fatigue, low mood, a compromised immune system and hormonal imbalances leading to low libido, irregular periods, no periods or fertility issues. If you’ve made the decision to omit animal products from your diet, there are some steps you can take to make the most out of the plants you’re eating - outlined below.
Prepare your plants
Plant foods like grains (rice, wheat), legumes (chickpeas, lentils), nuts and seeds are a wonderful source of energy and some even contain high levels of vitamins and minerals HOWEVER theres a reason why traditional cultures were spending the time soaking, sprouting and even fermenting these foods. These plants contain anti-nutrients (including phytates, tannins and lectins) that bind to minerals like iron, forming a big molecule that can't be absorbed from the gut into the blood stream. This means that the minerals end up being eliminated with our next bowel motion. The other thing with anti-nutrients is that they are inflammatory and damaging to the gut lining! Soaking and sprouting these foods reduces anti-nutrients, increases absorption of vitamins and minerals, concentrates their protein content and makes them easier to digest and less inflammatory. All of these foods need soaking, after which they can be cooked and consumed (legumes and grains) or baked and stored (activated nuts and seeds). The next step for some of these foods after soaking is sprouting, which can further reduce anti-nutrient content and increase nutrient density.
How to:
Soaking and sprouting must be done in a very sterile environment to prevent the growth of harmful bacteria. You can purchase special sprouting jars or make your own using a glass jar and muslin cloth or tea towel. Each item has it's own specific soaking and sprouting time, so look these up first.
Only purchase raw nuts, seeds, grains and legumes. Place in container and rinse under water for 1 minute, pouring out the water to get rid of any floating debris.
Soaking
Cover item with a few inches of water and cover the bowl with a tea towel. Let this sit anywhere between 5-48 hours, changing the water every 12 hours. You will notice that they have expanded because they soak a lot of water. You can cook these immediately, store in the fridge for a few days or sprout them. Note: nuts and seeds are not generally sprouted and can be dehydrated or baked in the oven after soaking for specific lengths of time.
Sprouting
After soaking, strain and place in a shallow bowl on the counter uncovered so they are exposed to air. You can moisten them slightly by adding some water to the bowl (1-2 tablespoons) and depending on what you’re sprouting they will be left out for different lengths of time (between 3-24 hours). Once sprouted, rinse off with water and store in a jar in the fridge for up to 7 days, rinsing each day.
Protein
The most common question plant-eaters get asked is "where do you get your protein?". And rightfully so, protein intake is extremely important! The amino acids that make up the protein we eat are used to create other proteins by the body including enzymes, hormones and structural proteins comprising our bones, cartilage, muscles, blood and skin. There are 20 amino acids in total, 11 of which the body can make and 9 that must be obtained from the diet (called essential amino acids). It is true that meat is a complete protein (has a full profile of essential amino acids) and there are certain amino acids that are imbalanced in plant foods (e.g. cereals lack lysine and legumes lack methionine). Contrary to past belief however, combining proteins does not need to be strictly planned per meal (phew!). By eating a combination of plant foods from different families like grains, legumes, nuts, seeds and soy (preferably fermented like miso, tempeh and natto) throughout the day we can gain this full profile of essential amino acids (Whitney & Rolfes, 2016). Something important to note with regards to plant based protein sources is the fact that they are tied up in carbohydrates. Sometimes, some of these carbohydrates are difficult for the body to digest - which is why some people become bloated and gassy. For people that have blood sugar regulation issues, such as someone who is pre-diabetic, this is an important consideration. In addition, if you have an imbalance in your gut microflora (SIBO, SIFO, candida overgrowth, IBS), reducing your carbohydrate intake is essential to help kill off these non-beneficial microbes….so again, be mindful of the carbohydrate content of plant-based protein sources.
The Ministry of Health NZ guidelines for protein intake in adult (19-70 years) females is 0.75 g/kg body weight and 0.84 g/kg body weight (Ministry of Health, 2014).
So a 60 kg adult female needs 45 g protein per day, not a difficult achievement considering some of the protein dense plant foods available:
Chickpeas - 1 cup cooked provides 14.5 g protein
Lentils - 1 cup cooked provides 17.9 g protein
Quinoa - 1 cup cooked provides 8 g protein
Tempeh - 1/2 cup provides 15 g protein
Hempseed - 3 Tablespoons provides 16 g protein. Hemp protein is a complete protein, providing all 20 amino acids (including the 9 essential ones!). In NZ hemp is still not yet available for human consumption but can be found in the pet food section of your health food store.
Green peas - 1 cup cooked provides 8 g protein. Easily hidden in smoothies!
Spirulina - 2 Tsp of dried powder provides 8 g protein. Try adding this to a smoothie with fruit, helps to mask the flavour.
Fats
A report released in the 1970's by Ancel Keys concluded that our intake of fats, especially the saturated kind, corresponds to a greater risk of cardiovascular disease (CVD). This was the beginning of the demonisation of saturated fats which was subsequently followed by a rise in sugary snacks and shift towards margarine and other artificially hydrogenated vegetable oils. More recent evidence revokes the "saturated fats are bad" theory and confirms that sugar and refined carbohydrates are in fact risk factors for metabolic syndrome and CVD with trans-fatty acids in margarines causing inflammation, oxidative damage and hardening of arteries (atherosclerosis) (Petousis-Harris, 2014).
In recent years there has been a lot of talk about the health benefits of omega-3 fatty acids, with fish and fish oils at the forefront of these claims. It is accurate to say that these fats have anti-inflammatory properties and are important constituents of cell membranes, especially in the brain. However the fact that these fats are unsaturated means they are unstable and sensitive to damage through exposure to heat and oxygen, releasing free radicals that cause oxidative damage and inflammation in the body (the cause of many diseases). The majority of supplemental omega-3 fish oil capsules available are already oxidised (rancid), causing harm rather than helping our health and consuming fish comes with the risk of heavy metal load (if you eat fish check for sustainability and go for smaller fish for lower heavy metal concentration).
Plant sources of omega-3 fatty acid include flaxseed and chia seeds. Make sure you store these in the fridge whole and eat them freshly ground OR purchase a cold-pressed oil (never heat these oils!). There are a couple of steps of conversion by the body before they become the beneficial EPA and DHA, however a daily dose will give you the top up that you need (Link, 2017). Additionally consider the balance of omega 3's to omega 6's as omega-6's found in cheap processed vegetable oils like sunflower, canola and soya bean are dominant in the typical western diet and linked to inflammation and heart disease. So rather than just boosting omega-3's, get rid of these cheap and nasty vegetable oils and cook with heat stable coconut oil, using cold-pressed olive, hemp or flaxseed oil in your dressings.
Coconut oil - stable saturated fat which has a high smoke point making it safe to cook with. Also contains medium chain triglycerides that are a great source of fuel for colonocytes (cells lining the colon) helping them repair and replenish
Nuts and seeds - Store in the fridge
Flaxseed and chia seeds (cold pressed oils and freshly ground flaxseed) - Store in the fridge
Avocados - yum!!!
Iron
Iron deficiency is the most common nutrient deficiency disorder worldwide, not only impacting developing countries without access to meat but also industrialised countries where animal agriculture is abundant and meat intakes are high. Iron is super important as it attaches to haemoglobin proteins on our red blood cells (RBC's), helping to carry oxygen around the body which is then taken up by cells in order to make energy. Iron deficiency anaemia makes us feel fatigued, depressed and short of breath (respiratory rate increases to get more oxygen into the body). If left untreated, anaemia can lead to permanent heart problems! There are two forms of iron in the food we eat. Haem iron present in animal foods is more easily absorbed compared to the non-haem iron in plant foods as it doesn't have to compete with anti-nutrients. When adopting a plant-centred diet its important that we make adjustments to how we prepare our food and which foods we combine. Have your iron levels monitored by regular blood tests, especially important if you're a menstruating woman with a heavy flow.
Soak and sprout grains, legumes, nuts and seeds to get rid of anti-nutrients (see above)
Up your intake of green leafy vegetables - like spinach, chard, silverbeet and kale as they are packed full of iron (cooking kale slightly helps reduce thyroid-harming goitrogens).
Vitamin C - this vitamin helps absorb iron from your food so either add it to your meal or have something rich in vitamin C after you've eaten. Try having lemon juice on top of your green leafy salad, kiwifruit or strawberries on your porridge and broccoli with meals.
Discuss supplementation with a nutritionist or naturopath - go for an iron biglycinate as it's gentler on the tummy and more easily absorbed OR Spatone liquid iron supplements although only providing 5 mg are really well absorbed and come from a natural spring
Zinc
Zinc is a super duper important mineral, required for more than 200 different enzymatic reactions in the body!!! It plays a role in our immunity, the health of hair, skin and nails AND is key to thyroid function which determines metabolism, energy levels and production of our sex hormones. Zinc is especially important for growth and any deficiencies during childhood can lead to growth retardation. Animal based products like meat, fish and especially oysters are high in zinc and protein in the diet assists in absorption of this mineral. It is often difficult to get enough zinc through diet alone, with plant-based folks being particularly prone to it's deficiency. Signs of zinc deficiency include low libido, hair loss, acne, low stomach acid (manifesting as reflux) and lowered immunity. A quick and easy zinc taste test can be administered by your nutritionist and sometimes available at health stores. White spots on nails signal deficiency.
Pumpkin seeds are high in zinc, but only if they are ACTIVATED (see above). A cup full provides very close to your recommended daily intake.
Chickpeas have some zinc, but again consider soaking and sprouting these for better absorption.
Supplement your zinc (after discussion with a professional)- zinc picolinate is more easily absorbed, space at least an hour between your zinc and iron supplements as these two minerals compete for absorption
Vitamin B12
I've been hearing rumours that this very essential vitamin, B12, isn't all that important and some have even gone so far as to say that the body can make enough of this to get by! Rumours like this can be really harmful to populations on a plant-based diet as it's deficiency causes neurological signs and symptoms that can lead to permanent nerve damage, psychological manifestations and the build up of heart harming homcysteine! Vitamin B12 is a water soluble vitamin that can only really be obtained in adequate levels from red meat, some in dairy. Certain algae have small doses of this vitamin, however nowhere near enough. So if you are plant-based, whether you eat eggs and dairy or not, supplementation is key.
Methylcobalamin supplement is best taken sublingually (under the tongue) - this form is already activated so it can be used by the body straight away.
Vitamin D3
Over the summer months when sunshine is abundant and we're holidaying and spending more time outdoors, vitamin D3 is abundant as it is made by our skin on exposure to the UVB rays. But as the days become shorter and colder and our lives become busier we tend to spend more time indoors and at our desks, therefore it is imperative that we identify a good source of this vitamin, through food or as a supplement. Vitamin D3 can be found in fatty fish like salmon, eggs and organ meats. Mushrooms like Shitake have small amounts of inactive vitamin D2, which needs to go through a conversion in the body requiring a well functioning liver and kidneys so supplementation is important if you're predominantly plant based and aren't getting enough sunshine on your skin. Vitamin D3 has anti-inflammatory properties, is involved in the production of many of the bodies hormones and has the ability to turn certain genes on or off. It is very important for serotonin production and therefore plays a role in mood and mental health. There are significant links between deficiency of this vitamin and autoimmune disease, high blood pressure and even cancer.
During the warmer months spending 15-20 minutes twice per week exposing face, neck, arms and legs to midday sun provides adequate amounts of this vitamin
If you're supplementing, make sure it's a D3. NB: most D3 supplements are animal derived (lanolin from sheep fur)
Iodine
Iodine has been added to salt since the 1990's after it was discovered that iodine deficiency has serious implications, however this hasn't really solved the problem. With increased awareness of the link between salt intake and blood pressure, people have reduced their overall intakes AND more people are opting for himalayan rock salt and sea salts which lack iodine. This means iodine deficiency is back on the rise! Currently, iodine deficiency affects more than 2 billion people worldwide. In adults this shows up as goitre and babies born to deficient mothers have significant developmental and intellectual disabilities.
Iodine is required by thyroid gland to make thyroid hormones T4 (thyroixine) and T3 (triiodothyronine). These hormones enter the blood and contact every cell in the body, determining how our cells use oxygen and macronutrients to form energy (cell metabolism). So our metabolic rate is linked to how much iodine (and selenium, iron and zinc) we have in our bodies. Low iodine levels mean reduced thyroid hormone concentration and reduced metabolism (hypothyroidism) manifesting as weight gain, fatigue, sensitivity to cold, dry skin, hair loss from head and outer 3rd of eyebrows, constipation, brittle nails, high cholesterol, depression, reduced heart rate, low libido and heavy periods (to name a few!). If you eat seafood and fish you'll be getting some iodine in your diet but if you're plant-based, put away the iodised salt and add a little seaweed to your diet.
Only 1/2 teaspoon of kelp provides your recommended daily intake for iodine. Sprinkle this on top of food as a salt substitute or add it to your smoothie (you can barely taste it).
Other types of seaweed include kombu, karengo and nori which can be added to soups or stews providing wonderful flavour
What is your motivation?
As an aside, i've decided to add this little blurb regarding what drives us to go plant-based. I find extremely concerning the number of people making this important life decision without adequate reading and research, basing their decision on an imbalanced Netflix documentary. In certain communities (e.g. the yoga community) this choice seems to be rooted in a fear of judgement, desire to belong or look good in the eyes of others. I think it would be hugely beneficial to sit with this and make a decision based on more than what is trending and working hard not to condemn those following a different path. If the environmental impact of eating animals is your main driving force, please consider where these plant foods come from. The air travel required to import ingredients like quinoa isn't exactly low in emissions and importing such grains deprives certain communities of their main source of protein. Crops like almonds are non sustainable - It takes 100 litres of water to make only 100 ml of almond milk! All this simply outlines that the alternatives are not always ideal. We may think we're doing the right thing and all factors should be considered. Whatever you decide, make sure your choice is well weighted, informed and the best option for you and the planet.