Is A Vegan Diet Safe During Pregnancy? Plus A Quick Recipe For Veganuary
We’re back with another post in our Is That Safe series, and this time we’re talking about eating a vegan diet during pregnancy - is it safe?
Every year, more and more people are choosing to follow a vegan diet, meaning that they don’t eat any animal products, including meat, fish, and dairy. This year’s Veganuary campaign - which sees around half a million people try a vegan diet for the month of January - has just kicked off, so we wanted to talk about following a vegan diet when you’re pregnant or breastfeeding. Is it safe? What nutrients might you miss out on? How do you get the nutrients you need and are there any benefits?
Remember, it’s important to speak to your doctor if you are planning to follow a vegan or vegetarian diet when you are pregnant or breastfeeding so they can talk you through recommendations & considerations that are specific to you and your needs.
Is it safe to eat a vegan diet when you’re pregnant?
Generally, yes, it is safe to follow a vegan diet when you’re pregnant, it’s just important to follow a varied diet that includes all of the nutrients you need. The US Academy of Nutrition and Dietetics and the British Dietetic Association agree that “appropriately planned vegetarian and vegan diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases for pregnant women”.
Historically, vegan diets have been criticized for lacking key nutrients such as iron, vitamin B12, omega-3 fats, and calcium because these are mainly found in meat and fish. A low intake of these nutrients can result in pregnancy complications, deficiencies, and poor health. However, research now shows that women who follow a vegan diet during pregnancy are generally at no greater risk of pregnancy complications than women who don’t if they still get these nutrients in their diet.
Ultimately, what matters most is getting a healthy and diverse source of micro- and macronutrients, and you can achieve that with a balanced and varied vegan diet.
Are there any benefits of following a vegan diet during pregnancy?
What’s the best diet during pregnancy? There’s one straightforward answer to that: A varied, balanced, and nutrient-rich diet is going to be the most beneficial to mother and baby during pregnancy and postpartum. Whether that includes meat, fish, and dairy or whether that means following a vegetarian or vegan diet.
Some research suggests that a properly planned vegan diet can “safeguard” against gestational diabetes, this is because vegan diets are often naturally rich in fiber but low in sugar and fat. It’s also suggested that the high vegetable and fiber content of a vegan diet can help prevent preeclampsia, as well as postpartum depression, c-section birth, and maternal or infant mortality.
However, it’s important to remember that more research is needed to prove these potential benefits. All diets, including eating meat and dairy, will offer different benefits for mother and baby - it’s important to speak to your health care provider or dietician about your diet during pregnancy, and the potential benefits.
How do I get all of the nutrients I need during pregnancy if I’m following a vegan diet?
Vegan diets are naturally low in some of the nutrients that are most commonly found in animal products. Therefore, it’s important to be aware of what nutrients you need and where you can find them — be sure to speak to your healthcare provider or doctor about taking any supplements before, during, or after pregnancy.
Here are some of the most common micro- and macronutrients that are harder to get from a vegan diet, and where you might find them:
Iron can be harder to find when you have a vegan diet during pregnancy
Simply put, the body doesn’t absorb the iron found in plants as well as from the iron found in animal products. So, that means if you are following a vegan diet during pregnancy there is an increased risk of iron deficiency and pregnancy-related complications such as low birth weight and preterm birth.
According to the NHS, good sources of iron for vegans and vegetarians are:
Pulses, such as beans, lentils, and peas
Dark green vegetables such as spinach, green cabbage, and Brussels sprouts
Eggs (for vegetarians)
Fortified breakfast cereals
Some dried fruits such as apricots
Vitamin B12 can be harder to find when you have a vegan diet during pregnancy
Plant-based diets are naturally low in vitamin B12, which is usually found in meat, fish, eggs, and dairy products. Research shows that vitamin b12 deficiency could increase your chance of miscarriage, gestational diabetes, and preterm birth.
The vegan society suggests that all vegans should do one of the following:
Eat fortified foods 2 or 3 times a day to get at least three micrograms (mcg or µg) of B12 a day
Take one B12 supplement daily providing at least 10 micrograms
Take a weekly B12 supplement providing at least 2000 micrograms.
Vitamin D can be harder to find when you have a vegan diet during pregnancy
No matter what diet they follow, many pregnant women will have low levels of vitamin D. Research shows that a vitamin D deficiency can increase the chance of pregnancy complications such as preeclampsia.
Vitamin D is absorbed naturally from sunlight, but there are some food sources as well. Vegan sources include fortified foods including some breakfast cereals and most fat spreads.
In the UK, the NHS recommends that all adults, including those who are pregnant and breastfeeding, should consider taking a supplement containing 10mg of vitamin D, particularly in the winter months (October to March).
Calcium can be harder to find when you have a vegan diet during pregnancy
Research shows that insufficient calcium intake during pregnancy may increase the risk of preeclampsia, bone fractures, and bone disease. Most non-vegans get their calcium from dairy foods, but good sources for vegans include:
Dark green leafy vegetables
Pulses
Fortified unsweetened soya, rice, and oat drinks
Brown and white bread
Calcium-set tofu
Sesame seeds and tahini
Dried fruit
Protein can be harder to find when you have a vegan diet during pregnancy
Foods that are packed with protein are primarily animal-based, but that doesn't mean you can't get protein-rich foods from vegan-friendly foods including:
Quinoa
Buckwheat
Soy-based foods
Beans
Nuts
Seeds
Nut butters
Omega 3s can be harder to find when you have a vegan diet during pregnancy
Omega-3 fatty acid promotes the development of your baby's eyes and brain. The most common type of Omega-3 fatty acid is called DHA, and it's found exclusively in fish and fish oil. You can get some DHA from algae products, but you'll definitely want to consult your doctor about taking an omega-3 supplement derived from algae.
ALA is another type of omega-3 fatty acid that can offer similar benefits - and this type is present in many nuts and seeds and their oils - walnuts, chia, flax, and hemp are the big winners here.
Iodine can be harder to find when you have a vegan diet during pregnancy
Iodine is really important for your baby's brain development and carrying a healthy pregnancy to term, though most iodine-rich foods are not vegan-friendly. The good news is, you don't need very much. Salts are a great way to get healthy levels of iodine in your diet - though if you don't consume much salt you may want to look for other sources. Seaweed tends to be a great source of iodine, but you'll definitely want to keep intake in moderation and have it as an infrequent snack - as too much iodine isn't ideal either.
To find out more check out The Nutrients That Should Be In Your Prenatal Vitamin and You Why Absolutely Need Folic Acid When You’re Pregnant.
A pregnancy-safe vegan recipe for Veganuary: No-Bake Vegan & Gluten-Free Breakfast Cookies
Yes, you can have cookies for breakfast with these nourishing, raw vegan treats! Suitable for raw vegans and carnivores alike, these easy no-bake breakfast cookies are packed with plant protein, essential nutrients, and all-natural ingredients to keep you feeling fresh.
The flaxseed in these cookies is a great way to up your Omega-3 intake as well. We recommend tucking into a banana as well for a balanced nutrient profile.
Servings: 4 | Prep time: 10 mins | Cook time: 10 mins
What you’ll need:
3/4 cup of rolled oats
1/2 cup raw almonds
1/2 cup of raw walnuts, shelled
1/2 cup of dried cherries
1 tablespoon sweetened cocoa powder
1 tablesppon agave nectar
1 tablespoon chia seeds
Salt, to taste
Here’s how to make it:
Preheat the oven to 350˚ F / 175˚C. Line a baking tray with waxed paper.
Spread almonds and walnuts evenly across the tray. Toast the nuts in the oven for 10 minutes, stirring once to ensure even toasting.
Meanwhile, using a food processor, blend the rolled oats until they are ground into flour.
Combine oat flour, cocoa powder, and chia seeds in a mixing bowl.
Place toasted nuts in the food processor, blending until they form a smooth nut butter, usually about 5 minutes.
Next, you'll want to create a 'flax egg'. To do so, combine the 1 TBSP ground flaxseed with about 2-1/2 TBSP nut milk of your choice. Mix thoroughly.
Add the 3 tablespoons of the nut butter, the 'flax egg', and agave nectar to the oat flour mix, stirring until a thick dough forms.
Gently fold in the toasted nuts and dried cherries.
Line a chopping board with parchment paper and flatten the dough with your hands. Using cookie cutters, cut your cookies into rounds.
Pair with a ripe banana and enjoy!
Calories: 365 | Fat: 21g | Carbs: 39g (7g Fiber, 18g Sugar) | Protein: 10g
Want to more about following a specific diet during pregnancy or postpartum? Let us know in the comments which one we should look at next!
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