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Vegan diets (EPIC study 2016) - Coggle Diagram
Vegan diets (EPIC study 2016)
energy - vegans 14% less energy intake than ME
Protein
16% ME
12.9% vegans
lower BV
lower amount of AA
but no inadequacies
Carbohydrates
48% meat eaters
54% Vegans
Fat
Saturated fat
10.7% ME
5% vegan
EFAs
omega 6 - sunflower seeds, nuts
come from meat and fish
omega 3 - walnuts, flaxseed, algae
vegans need to optimise n3 as may have too much n6 eg. cook with rapeseed oil
minerals
Iron
low bioavailability
also high phytate diet
add vit C
Calcium
use fortified dairy alternatives
tofu
white flour
greens
seeds/nuts
Zinc 7mg/d & selenium
zinc plant foods are high in phytates
mostly in animal products
selenium = Brazil nuts
Iodine
milk is the main UK source
vegan can use
iodised salt
dependant on soil levels
seaweed
important for thyroid function and in pregnancy
Vitamins
Vitamin D - 10mcg/d
supplement
sunlight, fortified spreads, soya milk
rickets in vegan kids? high phytate along with low calcium and low vit D
B12
Main sources are meat, eggs and dairy
vegans should supplement
Health Implications
lower risk of CVD, type II diabetes & cancer
why? 2002 study more to do with healthy lifestyle than avoidance of meat.
different microbiome
lower sat fat and alcohol
Bone health - higher risk of fracture - calcium?
more F&V and fibre
pregnancy
supplement B12, Ca, B2, Fe, fatty acids
not recommended for weaning as too fibrous and risk of iron deficiency
lower weight/ BMI
Swiss study 2015 - compared omnivore, vegetarian and vegan - if diet well balanced and inc supplement then can fulfil their requirements.