03_BT_March 2022

Bump to Birth
9 Months
Risks of Vegan Diets
During Pregnancy
Any diets that
restrict certain
foods would affect
pregnancy in
negative ways. This
includes poorly
planned vegan or
vegetarian diets, which
lack important nutrients
like vitamin B-12, iron, DHA, protein,
and calcium.
Vitamin B12, which is not available via
a plant-based diet, can cause serious
birth defects, including spina bifida
(deformation of the baby's spine),
anencephaly (born without parts of
the brain and skull), and encephalocele
(sac-like protrusion of the brain).
Various studies on protein deficiency
during pregnancy also found a range
of health issues in babies and moms.
Apart from being underweight, infants
may also develop kidney problems.
Additionally, protein deficiency during
pregnancy leads to fat accumulation
in the liver and an increased risk of
liver damage in mothers. The lack of
other vital nutrients like iodine, iron,
folate, calcium, and zinc can also cause
anaemia, haemorrhage, and even
death in mothers.
Guidelines for a
Healthy Vegan
Pregnancy
The key to a safe and successful
vegan pregnancy is to ensure your
diet is well-balanced and contains a
variety of essential nutrients. Always
talk to your doctor before choosing
any kind of diet. It's also a good idea
to consult a dietician on how you
can get enough nutrients for you and
your baby.
Here are some
key tips to make
sure a vegan diet
sufficiently meets
your nutritional
requirements
during pregnancy:
• Aim for balance and variety
when preparing your daily
meals
• Meet your increased energy
needs with nutritious foods
with higher caloric density.
For example, fortified vegan
milks such as soy, rice,
or almond, nuts and nut
butters, dried fruits, natural
fats like avocado and olives,
soy products, and bean dips
are excellent and delicious
high-energy foods.
• Consume sufficient protein.
High-protein plant foods
include beans, lentils, and
peas, as well as grains like
brown rice. Vegetables
like spinach, broccoli,
edamame, potatoes, sweet
potatoes, brussels sprouts,
and artichokes also contain
protein. Most pregnant
vegans may require protein
supplements to complement
their daily diet.
• B12 is important in a
vegan pregnancy. The
recommended intake is 2.6
micrograms per day. While
vitamin B12 is included
in all standard prenatal
supplements, you can also
boost your intake with
common B12-fortified
foods like breakfast cereals,
soy and other plant-based
milks, nutrition bars, and
meat substitutes. There's
a misconception that
tempeh, sprouted beans,
sea vegetables, and algae
are reliable sources of B12.
However, they are not -
these foods may contain
B12 analogues, which
actually block vitamin B12
absorption.
• Get enough iron. You would
also need to consume
vitamin C to maximise iron
absorption. Good vegan
sources of iron are spinach
and other leafy greens, dried
fruits, baked potatoes, beans
and peas, tofu, seeds, nuts,
and soy milk.
• Take omega-3 fatty acids
daily as the required intake
is nearly double the amount
of non-pregnancy needs.
Good vegan sources of
these fats include flaxseeds
and their oil, leafy green
vegetables, soy products, soy
milk fortified with DHA,
walnuts, and canola oil.
• Stay hydrated – your fluid
needs also increase during
pregnancy. Water is the
best, but you can also drink
soups and other healthy
beverages. However, limit
coffee and sugary drinks.
• Exercise daily. Walking
and yoga are excellent
forms of low-impact
workouts for
pregnant
women.
TAKE NOTE:
Vegan diets tend to be high in folate; however, to be on the safe side, moms-to-be should take a supplement
or use fortified foods that provide 400 micrograms of folate daily.
Source: vrg.org
12 BabyTalk | March 2022