Is a vegan and vegetarian diet safe during pregnancy?

Although they may still be in the minority, more and more people are adopting vegan or vegetarian diets, whether because they don’t want to eat animals or animal products, because they’re concerned about the environment, because they want to improve their health, or all of the above.

But can this diet be safely maintained during pregnancy?

Here we consult nutritional therapists Dr. Anna Sanniti (formerly a geneticist and currently heavily pregnant herself!) and Alexa Mullane, both nutritionists at Wiley’s Finest.

Is a vegan and vegetarian diet safe during pregnancy?

Dr. Sanniti: Vegetarian and vegan diets can be safe And healthy if planned and carried out correctly.

“However, everyone is different and it’s important to pay attention to how you feel during pregnancy,” she adds.

While Mullane acknowledges that the decision to eat meat during pregnancy is a personal one and there are many reasons why a woman might choose not to, she adds: “In my opinion, eating meat and fish during pregnancy can be a good idea because these foods are so nutrient-dense. Meat and fish contain complete protein as well as many vitamins and minerals that are essential for the health of the growing baby.”

“Meat and fish also contain some nutrients that are lacking in many plant-based foods, such as omega 3, preformed vitamin A, vitamin B12 and heme iron.” However, says Sanniti, nutrient deficiencies in vegan and vegetarian diets can likely be combated if planned properly. But how?

Important nutritional factors for pregnant vegans and vegetarians

Multivitamins and nutrients

Sanniti says there are several important vitamins and minerals that may be harder to absorb through a vegan diet, including vitamin B12, vitamin D, calcium, iron, choline and omega-3.

“Vegetarians may also struggle to get enough omega-3 fatty acids,” she continues. “While it’s always best to get these nutrients from food, a quality pregnancy multivitamin can help fill any gaps in your diet. It’s a good idea to supplement with vitamin B12 and vitamin D, as well as recommended amounts of folic acid. I would always recommend a blood test to determine iron, vitamin D and vitamin B12 levels before taking supplements.”

Omega-3 fatty acids

The former geneticist and current nutritional therapist goes a little deeper into Omega-3 and adds: “The plant source of Omega-3 is called ALA and can be obtained from sources such as flaxseed and hempseed.”

“ALA can be converted to EPA and DHA, with DHA being critical for brain development in fetuses and infants. EPA and DHA are found in fatty fish such as salmon, mackerel, sardines and herring. Some people are better able to handle this conversion due to their genes, but this is probably not sufficient during pregnancy.

“It is therefore advisable to obtain a high-quality omega-3 supplement (which can be obtained from algae oil, the same DHA found in oily fish, as the fish eat the algae) to meet this need, but make sure it is safe to take during pregnancy.”

Look for high manufacturing standards and check that supplements come from trusted, high-quality brands to ensure the oils do not contain contaminants, says Dr. Sanniti, adding that the recommended amount of DHA is at least 300 mg per day.

protein

Dr. Sanniti also explains that vegan and vegetarian women need to make sure they consume enough protein to help the fetus grow healthily, and it’s best to try to get this through food first.

“It’s easy to get enough protein with a well-planned vegan diet,” she explains. “Every meal should include a plant-based protein source, such as 150g of tofu, tempeh, lentils and other legumes, a handful of nuts and seeds, nut butter, and substituting white rice or pasta for quinoa or brown rice.”

In some cases, the expert adds, “pregnant women who have difficulty getting enough protein due to nausea or food aversions may benefit from a pure, high-quality protein powder added to a smoothie or porridge for breakfast, for example. However, this is not a substitute for complete protein sources.” Both powders and supplements should not be used as a substitute for a balanced diet.

Choline, iron, calcium and iodine

To help with a choline deficiency, Dr. Sanniti recommends legumes and peanuts, as well as cruciferous vegetables like broccoli and cauliflower. For iron deficiency, which is not unique to pregnant women on vegan or vegetarian diets, she recommends leafy greens, lentils and tofu with a source of vitamin C like lemon juice or bell pepper, which can increase iron absorption.

Additionally, she advises, vegans should watch their calcium intake and eat plenty of tofu, legumes, sesame seeds and green leafy vegetables. Vegans in particular can also be deficient in iodine, which is mainly found in dairy products and eggs. “It is found in seaweed, but in varying amounts, so it is not a reliable source. Vegans and vegetarians should talk to their doctor or nutritionist and consider taking an iodine supplement,” she adds.

Choose what is best for you and your baby

Dr. Sanniti herself reports that during her time as a strict vegan, she experienced signs of omega-3 deficiency, which led to difficulty concentrating, anxiety, and bad skin. “Even as a scientist, I was not aware that a vegan diet could lead to omega-3 deficiency because I consumed a lot of ALA (plant-based omega-3) sources such as flaxseed. However, my conversion to EPA and DHA may have been low.”

She now takes omega-3 supplements, either seaweed or fish-based, and occasionally follows a less restrictive plant-based diet to ensure she “sometimes eats high-quality, sustainable fish that is rich in omega-3 (SMASH fish).”

However, she still believes that others who may remain fully vegan if you correct any nutritional issues. “In summary, vegan and vegetarian diets can be safe, but the foods consumed should be more carefully planned and evaluated. Any nutritional gaps should be filled with high-quality supplements that do not contain fillers, binders, and unnecessary ingredients.”

Mullane adds: “If you eat meat during pregnancy, it is important to cook all meat, fish and shellfish thoroughly and avoid cured meats. Also avoid eating liver and foods containing liver (such as pâté), as too much vitamin A can be harmful to unborn babies.”

Always consult a doctor before changing your diet and decide what is best for you and your baby during pregnancy, as everyone is different.

Read more about vegan and vegetarian diets

Regard: Eight things you need to know about veganism