Nutrition hot topics

Posted 16 February 2023

Soya is a key protein source within plant-based products. Plant-based soya yoghurt in fact dominates the plant-based yoghurt sector in Europe. With soya featuring in many plant-based products, and with many misconceptions about soya, what are the health benefits of this popular food?

Soya products are made from soya beans. Common soya products in the UK include: soya milk and yoghurt alternatives, tofu, tempeh (fermented soya beans), soya mince and chunks, as well as other forms of meat alternatives. Fortified soya plant alternatives to milk and dairy and calcium-set tofu are rich sources of calcium. Soya beans are low in saturated fat and contain omega-3 fats. Foods such as edamame (young soya beans), tofu and tempeh are good sources of fibre.

Soya products are a rich source of protein. The proportions of amino acids found in soya products are similar to those of animal products and are considered a complete or high-quality protein. Soya products therefore provide a valuable contribution to the protein intake of vegans and are of particular benefit to older adults and athletes who have higher protein requirements.

Menopause symptoms

There is some research to suggest that eating soya can reduce the intensity and frequency of hot flushes – a common symptom of the menopause. This is due to the substances in soya foods that are similar to the hormone oestrogen called phytoestrogens. About two servings per day of soya foods could help reduce hot flushes.

Examples of one portion of soya foods:

• 250 ml soya milk
• 200 g soya yoghurt
• 100 g soya mince
• 100 g firm tofu

Please note that the effectiveness may vary from person to person, and it can take two to three months to see benefits.

Soya and breast cancer

A review by leading cancer health organisations shows that consuming soya foods as part of a balanced and healthy diet is safe for women with or without a cancer diagnosis. Additionally, consuming soya products possibly prevents reoccurrence in those that have had a diagnosis of breast cancer. There also seems to be a protective benefit against the development of cancer when soya foods are consumed as a child or teenager.

Soya and heart disease

Within scientific research, it is observed that Asian women with the highest intakes of soya products have a lower risk of developing coronary heart disease. Soya is low in saturated fat (unhealthy fat) and is a good source of unsaturated fat (healthy fat). Reducing saturated fat and increasing unsaturated fat intake is key for heart disease prevention.

Soya and male hormones

Despite misconceptions, research suggests that that soya products are safe for men with no negative impact on male hormones and fertility.

Soya and the environment

Some are concerned about statistics that highlight deforestation for soya crops is happening at an alarming rate. However, the majority of the global soya crop is fed to farmed animals for meat and dairy production, whilst a small proportion of this soya is consumed by humans directly through soya products. Consuming soya directly requires significantly less land to provide the same amount of protein as meat and dairy, making it a highly sustainable option.

Take home messages:

• Soya beans are a rich source of high-quality protein and fibre and are low in saturated fat.
• A daily intake of soya foods may be beneficial for reducing the risk of developing heart disease and breast cancer, and can help reduce menopause symptoms.
• Soya is a sustainable form of plant protein.

Further information and support

For more information on vegan nutrition, have a look at our nutrition web pages at vegansociety.com/nutrition. If you have any concerns about your diet, we recommend that you speak with your doctor about seeing a dietitian for expert support.

Posted 19 October 2022

Around one in six adults in the UK have low levels of vitamin D below government recommendations. As autumn is now well underway, it is important to consider your intake of vitamin D and ensure that you are getting enough.  

What is vitamin D? 

Vitamin D is often referred to as a vitamin but technically speaking it is a hormone. It is sometimes referred to as the ‘sunshine vitamin’, as it is made in our bodies when our skin is exposed to sunlight.  

Why do we need it? 

Vitamin D helps keep bones healthy by controlling the amount of calcium and phosphate in the body. It also plays a role in muscle health. There are concerns that for those of us living in the UK, we don’t make enough to keep our bones and muscles healthy.  

Where do we get it from? 

Vitamin D comes from the following sources:  

• Sunlight is the main source of vitamin D, in addition to dietary sources, such as a vitamin D supplement or food. 

• It is, however, very difficult for people (both omnivores and vegans) to get enough vitamin D from our food.  

• It is recommended that all UK adults take a daily supplement containing ten micrograms of vitamin D during autumn and winter as a minimum.  

• When choosing a supplement, be aware that some types of vitamin D are not vegan friendly. Vitamin D2 is always suitable for vegans, but vitamin D3 can be derived from lanolin (from sheep's wool) or lichen (a vegan-friendly source). 

• The Vegan Society’s VEG 1 is an example of a supplement containing a vegan-friendly source of vitamin D.  

Groups that should consider supplementation all year round are: 

• Under-fives (apart from babies having 500ml per day of formula or more) 

• People who do not go outside regularly 

• People who cover most of their skin when outside 

• People with dark skin – for example someone who has an African, African-Caribbean or South Asian background  

• Individuals who are pregnant or breastfeeding 

• People over 65 years old – their skin is not as good at making vitamin D. 

Head over to our vitamin D page for more information.  

Posted 1 July 2022

According to the British Fertility Society, around 9 to 15 percent of couples will have fertility challenges. Infertility is a condition affecting the reproductive system. It is identified when pregnancy does not occur after 12 months or more of trying to conceive. Infertility can be a difficult experience for couples and is certainly a sensitive matter. As a vegan, news articles such as this one may cause you to doubt whether a vegan diet can support conception. 

We work with The British Dietetic Association to show that well-planned vegan diets can support healthy living in people of all ages. Here we will provide information on the various nutrients mentioned in the article that can support conception and a healthy pregnancy. 

Protein  

Protein is essential for the growth and repair of cells in the body. Providing you are eating a varied and balanced diet with plenty of whole – plant foods, and getting enough calories, it is likely that you will be having enough protein.  You should aim to have good sources of protein in all of your meals. Good quality sources of plant protein include kidney beans, lentils, chickpeas, tofu, peanuts, cashews, and soya alternatives to milk and yoghurt.  

Omega-3 fats 

Omega-3 fats are important for brain and eye health. Within the body they are also found in the testis, sperm, and other cells in the body. Alpha-linolenic acid (ALA) – a type of omega 3 fat – is classed as essential because our bodies cannot make it. Your body can use ALA to make other omega-3 fats, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Research shows that a diet rich in omega-3 fats improves sperm health, quality, and their movement. You can obtain a daily intake of plant-derived sources of omega-3 fat from a tablespoon of chia seeds or ground linseed (flaxseed), two tablespoons of hemp seeds or six walnut halves. Using vegetable (rapeseed) oil contributes to your intake of omega-3 fats. For heart health it’s also important to reduce intake of saturated fat from coconut, palm and shea and increase intake from unsaturated fats found in avocado, peanuts, nuts and seeds. 

Zinc  

Zinc is important for fertility. For those who ejaculate, zinc is lost each time, meaning that requirements are slightly higher. It is important for everyone to have rich sources of zinc daily. Plant sources of zinc include kidney beans, chickpeas, lentils, tofu, walnuts, cashew nuts, chia seeds, ground linseed (flaxseed), shelled hemp seeds, pumpkin seeds, quinoa and wholemeal bread.  Many of these foods are also sources of protein, which tend to provide useful amounts of zinc and iron. 

Iron  

Prior to getting pregnant, those who menstruate can be at risk of iron deficiency due to blood loss at each period, low intakes of iron in the diet or previous pregnancies. Having enough iron in the diet can be helpful in reducing the likelihood of infertility. Great plant sources of iron include lentils, chickpeas, kidney beans, tofu, cashew nuts, chia seeds, ground linseed (flaxseed), shelled hemp seeds, pumpkin seeds, kale, dried apricots and figs, raisins, quinoa and fortified breakfast cereal. It’s important with plant sources of iron to include a good source of vitamin C to aid absorption. Rich sources of vitamin C are peppers, broccoli, cabbage, brussels sprouts, kiwifruit, oranges, pineapple, and orange juice. 

Iodine  

Iodine is key for producing thyroid hormones needed for brain development and so is crucial to have enough iodine in the body during pregnancy. Low iodine levels also impact fertility. Iodine from plant foods in the diet is variable as it depends on the amount of iodine in the soil the plant was grown in, and plant foods may contain low amounts. Seaweed can contain high and even excessive amounts of iodine and is not recommended as a source during pregnancy, breastfeeding and childhood. Some plant milks are now being fortified with iodine. However, arguably the most reliable way to guarantee a sufficient iodine intake is by taking a supplement containing potassium iodide or potassium iodate. 

Further information and support 

For more information on vegan nutrition, have a look at our nutrition web pages. If you have any concerns with your diet, we recommend that you speak with your doctor about seeing a dietitian for expert support. 

Posted 17 February 2022

With the growing rise in vegan options in restaurants, fast food chains and supermarkets, vegans are often spoilt for choice! Between the years 2018 and 2020, the growth in the sale of plant-based foods in the UK was highest in the category of plant-based meats. You may wonder whether vegan meat alternatives are good for our health and if they are better than animal alternatives.    

Are vegan meat alternatives healthy?

There can be some benefits to using meat alternatives as part of a healthy balanced vegan diet. They can be a good source of protein and other nutrients such as iron. When compared to animal products, they are often lower in (unhealthy) saturated fat, making them a better option for reducing your risk of high cholesterol and heart disease. Many have a higher fibre content when compared to animal products, which is beneficial for gut health.   

Vegan meat alternatives are frequently marketed as a substitute for meat. However, replacements such as jackfruit, mushrooms and banana blossom are not a good source of protein. Another concern is the high salt content in some vegan meant alternatives. This requires some consideration when they are consumed regularly, as eating too much salt can cause high blood pressure. This can lead to stroke and other forms of cardiovascular disease.   

How can I make better choices? 

Whilst some vegan meat alternatives can be consumed as part of a healthy balanced diet, it is important not to rely on products with a poor nutritional profile as a long-term replacement for meat.  If you buy meat alternatives, here are some key points:   

• Be mindful of the salt content. Public health guidance recommends that we eat no more than 6g of salt per day. More than 1.5g of salt per 100g is a high amount.   
• More than 5g of saturated fat per 100g means that this food contains a lot unhealthy fat. If eaten too often, this may lead to high cholesterol and an increased risk of heart disease.    
• Look for more than 10g protein per serving and aim to include at least one good source of protein in your meals (Vegan Nutrition | Vegan protein | How to get it (vegansociety.com). 

Why not try and make your own ‘burgers’, ‘sausages’ and ‘nuggets’ from foods such as chickpeas, seitan, nuts, lentils, and tofu? You can conveniently freeze any extras for another day. There are some great recipes to try here: Campaigns | Vegan and Thriving | Vegan Health (vegansociety.com)  

Posted 27 October 2021

Why is this a hot topic?

In November 2020, an EPIC-Oxford study found higher fracture rates among vegan participants. Specific causes were unclear and further research is needed; however a number of dietary and lifestyle factors were considered.

What affects bone health? 

Although it’s a complex topic, there are many things we can do to look after our bones:

Diet

Well-planned vegan diets can support healthy living for people of all ages, including good use of fortified foods and appropriate supplementation. Key nutrients that support bone health include vitamin D, foods rich in calcium, vitamin K found in leafy green vegetables, and good quality protein found in lentils, chickpeas, beans, shelled hemp seeds, tofu and other soya products.  

Weight

Body Mass Index (BMI) is a measure that compares your weight to the healthy range for your height. Some evidence shows that people with a low BMI have a higher risk of bone fractures, and maintaining or working towards a healthy BMI may help us look after our bones. You can check your BMI using the NHS BMI calculator.

Exercise

Exercise stimulates bone turnover, and so is crucial for bone health. Weight bearing exercise with impact, including jogging, running, jumping and skipping, and muscle strengthening exercise are the most beneficial for bone health.

What do vegans need to consider?

We can all take steps to look after our bones, and comparing your lifestyle to these recommendations is a good starting point. Identifying any areas for improvement allows you to then make some realistic changes to optimise bone health. So ask yourself:

• Are you supplementing vitamin D? Tip: vegan supplements contain vitamin D3 from lichen or vitamin D2.
• Are you having at least two rich sources of calcium daily such as calcium-fortified milk and yoghurt alternatives and calcium-set tofu? Tip: is calcium included in the ingredients list or nutritional information table.
• Are you eating green leafy vegetables daily for vitamin K?
• Does your exercise routine include regular weight bearing with impact and muscle strengthening activity?

Check out our bone health webpage to learn more and watch our video featuring expert speakers Dietitian Heather Russell and Royal Osteoporosis Society Clinical Advisor Sarah Leyland, who answer common questions about bone health and vegan diets.

If you are finding it difficult to follow this guidance, or you require guidance tailored to your specific health needs, please seek individualised advice from a healthcare professional.

Posted 7 June 2021

What is processed food?

Food processing is a method that turns fresh food into food products, making the food product safe and desirable to eat. A few examples of food processes include washing, heating, freezing, canning and fermenting.

Are processed foods ’bad’ for us?

With there being a range of food processing techniques, it is important to consider the nutritional quality of the food rather than simply the process it has gone through. A well-planned vegan diet can include several processed staple foods including:

• Calcium-fortified dairy alternatives
• Soya and linseed bread
• B12-fortified nutritional yeast flakes
• Iron-fortified breakfast cereals
• Frozen and canned fruit and vegetables
• Firm calcium-set tofu

These processed foods can make valuable nutrient contributions for many of us. Canned and frozen varieties of fruit and vegetables can also be a good option when food budgeting and can help to limit waste.

Some ultra-processed foods may have less nutritional value, such as biscuits, pastries, sweets and carbonated drinks. Ultra-processed foods contain little or no whole foods, and some may be high in saturated fat, sugar and/or salt. There may be times when these foods are the most convenient or accessible option, and they can be enjoyed in moderation as part of a balanced diet. If you are eating these types of foods often, it is worth checking food labels to help guide you towards healthier choices. For example:

• More than 1.5g of salt per 100g is a high amount, which can contribute to high blood pressure if eaten regularly
• More than 5g of saturated fat per 100g means that this food has a lot of unhealthy fat. If eaten too often this may lead to high cholesterol and an increased risk of heart disease.
• A product with less than 5g of sugar per 100g can be a low sugar option.

If you want to learn more about how to read food labels, my professional body has created this fact sheet as a guide: Food labelling: nutrition information (bda.uk.com). Please note that this information is general and not specific to vegans, but it contains lots of tips that will come in handy when looking at labels on plant-based foods.

Posted 6 April 2021

Do I need to supplement omega-3 fat?

Currently, supplementation of the long-chain omega-3 fats docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) is not thought to be absolutely necessary for vegan health because our bodies can make these fats from the essential omega-3 fat alpha linoleic acid (ALA). However, supplementation of EPA and DHA from microalgae is a more important consideration during childhood, pregnancy and breastfeeding due to the role of omega-3 fats in brain, eye and nerve development.

How can I get enough omega-3 fat in my diet?

It is important to include a rich source of essential ALA in your daily diet, such as tablespoon of chia seeds, six walnut halves or vegetable (rapeseed) oil in cooking and dressings. Limiting your omega-6 fat intake can help to ensure that enough ALA is converted into EPA and DHA, so reducing your use of sunflower and corn oils and limiting portion sizes of sunflower or pumpkin seeds to around 30g (¼ cup) can help.

For more information on omega-3 fat and how to get the balance right, please take a look at our webpage: Omega-3 and omega-6 fats | The Vegan Society

Posted 8 December 2020

Do you know someone who's taking part?

If one of your friends or relatives is planning to participate in Veganuary but they're not yet working towards eating more plant-based foods, encourage them to start the transition this month, taking the diet step by step. A gradual increase in plant-based foods and drinking plenty of fluid is recommended to help the gut adjust to a higher fibre intake. They could try eating vegan breakfasts for a week, then add vegan lunches in the second week, and so on. Setting aside a bit of time for nutritional planning will help them to get the most out of Veganuary and all that a vegan diet has to offer. Our meal planning tips are a great starting point.

What if someone has dietary concerns?

We hope that our nutrition resources empower new vegans to plan a tasty and nutritious diet. However, if someone needs personalised support, we recommend that they talk to their doctor about a referral to a dietitian or search for a freelance dietitian.