Is vegan food safe for pregnancy? Here's what the research says
You are what you eat! This means, right now, you're approximately 60% hummus, 30% pickles, and 10% whatever you swore you’d never eat. (But no, not really!)
Vegan and pregnant!
And while pre-pregnancy you could normally survive on coffee and vibes, it’s not the same once you start building a tiny human. Now, vegan or not, you have to be mindful of what you eat.
Vegan and pregnant!
With plant-based eating significantly increasing in Australia in recent years, veganism is becoming increasingly popular among expectant women. In fact, according to Roy Morgan Research, about 12.1% of Australians now eat vegetarian or vegan foods, up from 11.2% ten years ago.
Interestingly, many pregnant women follow a plant-based diet for ethical and medical reasons, and it pays off. Some studies have found that these diets can lower the likelihood of coronary artery disease, cancer, and type 2 diabetes. While vegan meals might be high in nutrients, there are some drawbacks as well.
Meeting the body’s unique nutritional demands during pregnancy requires careful planning and supplementation. A vegan version of a well-balanced pregnancy diet is possible, but only if you can focus on including all key nutrients like protein, iron, iodine, and Vitamin B12.
Most doctors recommend supplements, including omega-3, Vitamin D3, and folic acid, to ensure a healthy pregnancy for vegans.
With the right knowledge and support, vegan food may adequately nourish a mother and her child throughout the year, so be sure to check in with your healthcare professional.
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No dairy, no drama: The trend of vegan pregnancies
Pregnancy-related vegan food is becoming more popular due to worries about the well-being of animals, health, and the natural world.
This has drawn people to the all-natural plant-based cuisine. The fact that it has the potential to lower rates of obesity and heart disease is of course another plus. Additionally, plant-based diets are rich in fibre, magnesium, and folate, all of which promote overall health. So, yes, win-win!
The sustainability of food production and the welfare of animals are also major drivers. Add in the availability of vegan-friendly prenatal manuals and recipes, and we naturally see more acceptance and accessibility of vegan diets throughout pregnancy.
And it’s trendy- thanks to Ariana Grande and Billie Eilish!
With advice on nutrient-dense vegan alternatives to conventional diets, healthcare professionals are becoming more and more supportive of this decision.
In fact, with the right support and education, many pregnant mums-in-the-making find themselves prospering with their vegan menu!
Yes, you can grow a human without cheese
Ah yes, the concerned relatives who react to your vegan pregnancy like you just announced you’re raising the baby on pixie dust and good vibes alone.
“But where will the baby get calcium?” they whisper as they clutch their cheddar in despair!
You can go on and sip on your walnut smoothie, munch some tahini-drizzled greens, and remind yourself that fortified plant milk exists.
As long as you have your healthcare professionals’ blessings and your nutritionist’s approval, you don’t need to sweat it!
Is vegan food safe for pregnancy?
A vegan diet during pregnancy can be safe, BUT, (yes, there is a ‘but‘ in this case) it requires careful planning to avoid potential health risks.
Pregnant women on vegan diets are at a higher risk of deficiencies in essential nutrients such as iron, calcium, vitamin B12, and omega-3 fatty acids. These nutrients are crucial for both maternal health and fetal development.
Bottom line: You need them! Here’s why:
1. Iron deficiency
Vegan meals often lack the heme iron found in animal-derived ingredients like meat. Iron is essential for red blood cell production and oxygen transport, and a deficiency can lead to fatigue and anemia in mothers, as well as low birth weight in babies.
2. Vitamin B12
This vitamin is mainly found in animal-derived ingredients. It is vital for the baby’s brain and nervous system development. Without supplementation or foods fortified with nutritional yeast, vegan mums risk a deficiency.
3. Omega-3 fatty acids
Long-chain omega-3s, such as DHA, are critical for the baby’s brain and eye development. These are primarily found in fatty fish. Vegan versions of omega-3s can come from algae-based supplements.
4. Calcium and zinc
Essential for bone strength and immune health, these nutrients are harder to get in a vegan diet. They have to be sourced from foods like fortified plant milks, tofu, and lentils.
These deficiencies can lead to serious complications such as impaired fetal growth, developmental delays, and even a higher risk of postpartum depression for the mother.
Consulting with your healthcare professional or dietitian on your vegan menu is essential. They can help you design a well-planned vegan version of a pregnancy diet that includes all supplements like Vitamin D, iron, and nutritional yeast.
Potential advantages of plant-based diets
Vegans can benefit greatly from a carefully planned vegan diet. If done right, vegan meals are better for long-term health because they’re full of fibre and vital minerals and include fewer saturated fats. Here’s why:
Minimise the threat of heart disease: A vegan diet’s abundance of fruits, veggies, and nutritious servings of grains reduce cholesterol and lessen the likelihood of heart disease.
Lower blood pressure: Plant-based diets are associated with improved blood pressure control, particularly when they contain foods like sweet potatoes.
Preventing gestational diabetes: Vegan foods’ high fibre and low sugar content help keep blood sugar levels steady, which lowers the possibility of gestational diabetes.
Healthier weight gain: A vegan option is lower in calorie-dense, processed food and higher in nutrient-dense food. This results in healthy pregnancy weight management.
Prevention of preeclampsia: The abundance of vitamins, minerals, and antioxidants in a vegan diet may help lower the risk of this pregnancy complication caused by high blood pressure.
Support for fetal development: Recipes high in nutrients can lower a baby’s risk of damaged DNA and several developmental problems.
Furthermore, plant-based substitutes such as vegan cheese and fortified milk provide a tasty and useful solution to satisfy dietary requirements.
Throw in a few tasty snacks like baked sweet potato fries or baked chickpeas for those midnight cravings!
The vegan diet for the pregnant mama
Nutrition during pregnancy is crucial for both the mother and baby. With the right food choices, pregnant women on a vegan diet can still meet their increased needs for protein, iron, calcium, omega-3 fatty acids, and vitamin B12.
From vegan cheese alternatives to protein-packed legumes, there are plenty of ways to create satisfying and nourishing meals. Here’s how:
Load up on protein-packed vegan meals
Protein is essential for the development of the baby’s muscles and tissues. While animal-derived ingredients like meat and dairy are traditional sources, a plant-based approach can be just as effective with the right choices. (Heads up: If you’re pregnant, and reading this at 2 a.m., you may want to bookmark this bit for later.)
Tofu scramble: Softened silken tofu cooked with red onion, fragrant spices, and green beans makes a delicious and protein-rich breakfast.
Lentil and butternut squash soup: A comforting dish made with lentils, butternut squash, and a flavourful savoury broth.
Nut and seed mix: Almonds, walnuts, hemp seeds, and sunflower seeds make for a tasty snack.
Iron and zinc
Iron helps increase blood volume during pregnancy, while zinc supports immune function and fetal growth. Since vegan diets exclude iron from meat, it’s important to include plant-based iron-rich foods.
Lentil and spinach curry: A great source of iron, cooked with fragrant spices and tomatoes.
Pumpkin seed and carrots salad: A crunchy, refreshing dish packed with zinc.
Tofu stir-fry with red onion and green beans: A simple plant-based dish bursting with iron.
Healthy fats and omega-3s for bub’s brain development
Healthy fats, especially omega-3, are crucial for the baby’s brain and eye development. Since fish is a common source of omega-3, plant-based eating should include nuts, seeds, and algae-based supplements.
Avocado and pickles toast: A satisfying meal packed with healthy fats.
Walnut and chocolate smoothie: A delicious blend of dairy-free milk, walnuts, and cacao.
Flaxseed and silken tofu dressing: A creamy topping for salads or roasted vegetables.
Calcium-rich dairy alternatives
Calcium is vital for strong bones, and while cow’s milk is the traditional source, plant-based alternatives offer plenty of calcium.
Tahini and meaty mushrooms stir-fry: A creamy, calcium-rich dish.
Kale and savoury broth soup: A warming meal packed with calcium and flavour.
Seaweed and carrots salad: A nutritious option high in iodine and calcium.
A well-planned vegan diet during pregnancy can be delicious, nutritious, and fulfilling.
By focusing on whole foods, fortified products, and key supplements, expecting mamas can meet all their dietary needs while enjoying a plant-based lifestyle.
Vegan recipes we heart: Kale and savoury broth soup
A cosy, calcium-rich soup packed with greens, beans, and umami goodness.
Ingredients (Serves 4-6)
- 1 tbsp olive oil
- 1 small onion, chopped
- 3 cloves garlic, minced
- 1 carrot & 1 celery stalk, diced
- ½ tsp black pepper, ½ tsp smoked paprika, 1 tsp salt
- 1 tbsp miso paste, 1 tbsp nutritional yeast
- 6 cups vegetable broth
- 1 can (15 oz) white beans, drained
- 4 cups chopped kale
- 1 tbsp lemon juice, ½ cup coconut milk (optional)
- 1 tbsp tahini
Instructions
- Sauté onion, garlic, carrot, and celery in oil until softened.
- Add spices, miso, and nutritional yeast; cook for a minute.
- Pour in broth and beans, simmer for 10-15 min.
- Stir in kale, cook 5 more min.
- Finish with lemon juice, coconut milk (if using), and tahini.
- Serve warm, garnished with sesame seeds and fresh herbs.
Bon appetit!
Baby on board, tofu in hand - or not
Navigating pregnancy cravings on a vegan diet is no easy feat! With hormones wreaking havoc on your inner workings, the baby may demand you locate and digest a juicy, grilled, beefsteak at 2 a.m. STAT. No questions asked.
And that’s okay too! While you can nourish yourself and your baby with vegan recipes, it’s also okay to cave in and give in to your pregnancy cravings. The fetus wants the fetus wants!
In the end, pregnancy on a vegan diet is just like pregnancy on any diet: unpredictable, a bit messy, and filled with unsolicited advice from strangers. If there’s one piece of advice you need to listen to, it’s your Doc’s.
Now go forth and feast!
Source
Tasmanian Department of Health, Eating well for pregnancy fact sheet (Vegan), February 2023
Palma O, Jallah JK, Mahakalkar MG, Mendhe DM. The Effects of Vegan Diet on Fetus and Maternal Health: A Review. Cureus. 2023;15(10):e47971. Published 2023 Oct 30.
University of Michigan School of Public Health, Is It Safe to Eat Plant-Based While Pregnant? October 2022
NHS, Vegetarian or vegan and pregnant, June 2022
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