Nutritional roadmap for veganism: How to transition to a vegan lifestyle safely

From indianexpress.com

While the benefits of a vegan diet are numerous, careful planning is essential for a healthy transition

People for the Ethical Treatment of Animals (PETA) India has named justice D Y Chandrachud, former chief justice of India, as its ‘Most Influential Vegan’ for 2024.

Marking November as World Vegan Month, PETA India, on its website, shared the story of justice Chandrachud and his family’s dedication to compassionate living, linking veganism to Indian values. In a video by PETA, Chandrachud said, “What we eat, what we wear, how we think, how we deal with other individuals should be in a way which is consistent with the right to everyone’s dignity, whether it’s a human being, an animal or a bird. Our Constitution, for instance, says in Article 51A(g), which lays down the fundamental duties of every citizen, to have compassion for every living creature.”

People for Ethical Treatment of Animals (PETA) India has honoured former Chief Justice of India, Justice D Y Chandrachud as the 'Most Influential Vegan' for the year 2024. (File Photo)

If you’re considering transitioning to veganism, it’s essential to evaluate its health implications carefully. Experts weigh in on the steps to transition to veganism at different life stages while addressing its benefits and challenges.

Benefits and nutritional considerations

According to Simrat Kathuria, CEO and head dietitian at The Diet Xperts, “Vegan diets are high in fibre and low in saturated fats, reducing the risk of chronic diseases like cancer, diabetes, and heart conditions.” However, a poorly planned vegan diet may lack essential nutrients such as vitamin B12, iron, calcium, vitamin D, and omega-3 fatty acids. They can be supplemented by “plant-based milks, nutritional yeast, fortified meals, and omega-3 supplements derived from algae,” she said.

Kathuria said that with mindful planning, even protein needs can be met, ensuring that vegan diets are not only varied but nutritionally balanced. “Incorporate legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains in the diet to achieve protein goals,” she said.

            While there are certainly several benefits associated with the vegan diet, there are also crucial considerations

Veganism for children

Explaining the suitability of a vegan diet for children, Kathuria said, “If a vegan diet is carefully designed to provide all the necessary nutrients, it can be suitable for kids. A pediatric dietitian’s advice is crucial to prevent inadequacies in growing children’s nutritional demands.”

She said that for optimum health, regular nutritional evaluations and appropriate supplements are essential. “This is because deficiencies in B12, iron, calcium, and omega-3 fatty acids are among the risks, as they might impact cognitive and growth development,” said Kathuria.

For children, it is also advisable to conduct regular check-ups to avoid deficiencies.

Veganism for adults

For adults, a planned transition could result in better heart health, better weight control, and a decreased chance of chronic illnesses are all advantages for adults. Kathuria said, “Because of its high fibre content, a vegan diet can improve intestinal health and promote general well-being.”

However, she explained that for women who may be pregnant or nursing, caution is advised. “Women who are pregnant or nursing should pay particular attention to calcium, iron, omega-3 fatty acids, and vitamin B12. The nutritional needs of the mother and child are satisfied by fortified foods, supplements, and a variety of plant-based sources,” said Kathuria.

In order to supplement the diet, she advises consuming leafy greens, tofu, lentils, chickpeas, seeds, and fortified plant milk.

Veganism for seniors

For senior citizens, planned veganism can have several benefits. “Seniors’ heart health can be enhanced and inflammation reduced by following a vegan diet. Risks, however, include protein, calcium, and B12 deficits, which can impact muscle mass and bone density,” advises Kathuria.

Like all age groups, “they are advised to periodically take B12 pills or eat foods fortified with B12. Supplementation is necessary regardless of diet because B12 absorption declines with aging” said Kathuria.

However, seniors who may have low salt requirements or diabetes might work with dietitians to customise a vegan diet to meet their needs. For digestive problems, nutrient-dense, low-fibre diets could be required.

https://indianexpress.com/article/lifestyle/health/the-nutritional-roadmap-to-veganism-how-vegan-9717321/

Vegan Diet Reduces Medication Use for Seniors By 58%, Study Finds

From greenqueen.com.hk

Older adults who consume a vegan diet take 58% fewer medications than meat-eaters, finds a new study. The research, which compared the dietary patterns and the number of pills seniors take regularly, also found that plant-based diets were associated with a range of better health outcomes, from lower blood pressure to weight. 

Plant-based diets are linked to lower medication use among seniors, research has found. The study, published in the American Journal of Lifestyle Medicine, noted a 58% reduction in the number of pills taken by older adults who ate a vegan diet, compared to those who were non-vegetarian. 

58% reduction in pill use

The study focused on polypharmacy, which refers to the use of five or more prescribed medications, and is considered to be a prevalent issue among older adults. Researchers from the Drayson Centre at Loma Linda University investigated how dietary patterns would impact polypharmacy among seniors. 

“We hypothesized that a plant-based diet and healthy lifestyle choices decreases morbidities and number of medications taken,” wrote the authors. 

Examining the diets of 328 participants aged 60 or above through questionnaires, the study found consistent results linking vegan diets with lower pill use, even after adjusting for covariables. 

On the other hand, increases in age, body mass index (BMI), and presence of disease was positively associated with polypharmacy. The most significant factor was a high BMI, the study said. 

                                                          Image courtesy of Pexels.

Vegan diets lead to better health outcomes

Not only was a plant-based diet linked to lower medication use among older adults, seniors who did not eat meat or dairy also showcased better overall health. 

“Increased fibre intake and lower intakes of saturated fat associated with vegan diets improve blood sugar, blood pressure, weight, cholesterol, and other health outcomes linked to better health,” wrote the authors. 

“Our results show that eating healthy, especially a vegan diet, may be protective in leading to a reduced number of pills taken, either by preventing the development of risk factors and/or cardiovascular disease or by helping on the controlling of such conditions.”

Power of plant-based diets

The latest study adds to the growing bed of evidence proving the wide range of health benefits linked to plant-based diets. Most recently, three new studies connected plant-based food intake with better urological health, reduced risk of prostate cancer and erectile dysfunction in men. 

There is also evidence that vegan diets reduce the risk of heart disease, and boosts the presence of gut microbes that are linked to lower obesity rates and diabetes. 

https://www.greenqueen.com.hk/vegan-diet-medicine-use-seniors-study/

Vegetarian and vegan diet: five things for over-65s to consider when switching to a plant-based diet

From theconversation.com

Plant-based diets continue to grow in popularity, worldwide. There are plenty of reasons people switch to a plant-based diet, including ethical and environmental reasons. However, a growing number of people are shunning meat for health reasons. Evidence shows that plant-based diets may help support the immune system, lower the risk of heart disease and stroke, and may be good for overall health.

While a well-planned plant-based diet can support healthy living in people of all ages, our nutritional needs change with different life stages, so people over the age of 65 may need to take more care when opting for a plant-based diet. They may have specific nutritional needs and may need certain nutrients, vitamins and minerals to stay healthy.

                  A well-planned, plant-based diet can support good health at every age.                                                                                   Tatjana Baibakova/ Shutterstock

Here are some things over-65s may want to consider when switching to a plant-based diet:

1. Eat enough protein

Older adults need more protein compared to the general adult population in order to preserve lean body mass, body function and good health. While most adults only need around 0.75g of protein per kilogram of body weight a day, it’s recommended that healthy older adults should increase their daily protein intake to 1.0-1.2g per kilogram of body weight. This is even higher for older adults who are malnourished or have a severe illness, as these conditions trigger a hypermetabolic state, where the body needs more energy and protein to function.

To ensure adequate protein intake, make sure meals and snacks contain plant-based proteins, such as chickpeas, tofu, black-eyed beans, kidney beans, lentils, quinoa, wild rice, nuts and seeds, nut butters and soya alternatives to milk and yoghurt. Eggs and dairy products are also good protein sources if you’re including these in your diet.

2. Include calcium and vitamin D

Calcium and vitamin D both play an important role in maintaining good bone health, which is extremely important in older age as osteoporosis and associated fractures are a major cause of bone-related diseases and mortality in older adults.

Most adults need 700mg of calcium per day. However, women past the menopause and men over 55 should have 1200mg of calcium per day. There’s a wide range of non-dairy food products that contain calcium for those who are plant-based, including calcium fortified soya milk and almond milk, calcium fortified cereals, pitta bread, chapatti and white bread.
For those who include fish in their diet, fish such as whitebait, and sardines and pilchards (with bones) contain good amounts of calcium per serving.

Older adults are also recommended to get 10 micrograms (mcg) of vitamin D daily. Not only is vitamin D important for bone health, it’s also one of the nutrients involved in supporting the immune system and helping it to function properly. Older adults are more vulnerable to deficiency as they may have less sunlight exposure, and their skin is less able to synthesise vitamin D.
Mushrooms grown in sunlight, fortified spreads, breakfast cereals, and dairy alternatives are all good sources of vitamin D.

Having said this, it’s hard to get vitamin D from diet alone, so a supplement of 10mcg a day (especially in the winter for those who may not get outside often), is recommended. It’s worth noting that some vitamin D supplements aren’t suitable for vegans, as they may be derived from an animal source, so vitamin D2 and lichen-derived vitamin D3 may be used instead.

3. Get your vitamin B12

Vitamin B12 is essential for making red blood cells, keeping the nervous system healthy, and providing energy. Older adults need 1.5 micrograms of vitamin B12 per day, similar to younger adults. But many older people may be at risk of vitamin B12 deficiency, affecting an estimated one in twenty people aged 65 to 74 and one in ten people over 75.

Those who don’t eat meat, fish or eggs may not be getting enough vitamin B12, as it’s found abundantly in animal-based food sources. Some plant-based sources of vitamin B12 include fortified breakfast cereals, yeast extracts (like Marmite), soya yoghurts, and non-dairy milks. People may consider taking a Vitamin B12 supplement. Taking 2mg or less a day of vitamin B12 in supplements is unlikely to cause any harm. However, they should consult their doctor or registered dietitian first.

4. Eat iron-rich foods

Low iron intake can be an issue for those who don’t have a varied diet, especially for men aged 65 and over living in residential care homes and women over 85.

Iron is essential for making red blood cells, which carry oxygen around the body. It’s also essential for physical performance, wound healing, supporting the immune system, cognitive development and function and thyroid metabolism. Older adults need 8.7mg of iron a day.

Plant sources include wholegrains, green leafy vegetables like spinach, seeds, pulses and dried fruits. Since iron in plant foods is absorbed less efficiently compared to iron in animal proteins, having vitamin C-rich foods like citrus fruits, green pepper and broccoli can help iron be better absorbed.

5. Make every bite count

Some people find their appetite decreases as they get older. This can be caused by difficulties with chewing and swallowing, constipation, acute illness, impaired taste, vision and smell. But reduced appetite can contribute to unintentional weight loss and nutritional deficiencies. It’s therefore important to find ways to get adequate nutrition in every meal, especially when plant-based, such as:

• Including protein in each meal.
• Eat small meals and snacks in between throughout the day.
• Include plant-based milks (such as soya, almond, or coconut milk) in your tea, coffee or smoothie.
• Add olive, vegetable or sunflower oil to your favourite meals.
• Mix plant creams or vegan cheese in mashed potatoes, soups and stews.
• Add nut butters to bread, dairy-free yoghurt and smoothies.

No matter your age, switching to a plant-based diet may have many health benefits if planned properly. Consulting with a registered dietitian before making the switch may help you develop the best plant-based diet tailored to your specific needs.

https://theconversation.com/vegetarian-and-vegan-diet-five-things-for-over-65s-to-consider-when-switching-to-a-plant-based-diet-144088