VEGAN DIET - DGE ADVISES NUTRIENT SUPPLEMENTS
dge: More and more people in Germany are interested in a vegan diet. The number of people who follow a vegan diet varies between 0.1% and 1% of the population. Vegans eat only plant-based foods, rejecting all animal products such as meat, fish, milk, eggs and products and additives made from them.
A vegan diet lacks the nutrients contained in animal foods without the intake of appropriate alternatives. In its current position paper on vegan nutrition, the DGE therefore advises people who wish to follow a vegan diet to take a vitamin B12 supplementon a permanent basis , to select nutrient-dense foods and fortified foods, to have their nutrient supply checked regularly by a doctor and, if necessary, to take nutrientsupplements. and to seek information and advice from a qualified nutritionist.
The greater the restriction of food choices, the greater the likelihood of an undersupply or deficiency. The most critical nutrient is vitamin B12. Other potentially critical nutrients in a vegan diet are protein or essential amino acids and long-chain n-3 fatty acids as well as minerals (calcium, iron, iodine, zinc, selenium) and other vitamins (riboflavin, vitamin D). Avoiding all animal foods therefore increases the risk of nutrient deficiencies and therefore health problems. For this reason, the DGE does not recommend a vegan diet during pregnancy and breastfeeding or throughout childhood and adolescence.
Nutritional quality of a vegan diet
Foods that are consumed in a vegan diet are not necessarily nutritionally beneficial and healthy. When it comes to vegetables, pulses, fruit, nuts, seeds, valuable vegetable oils and wholegrain products, the benefits of a plant-based diet can come into play: lower energy density of vegetables and fruit, lower body weight, lower risk of diet-related diseases such as type 2 diabetes mellitus and cardiovascular diseases.
However, retailers also offer a wide range of vegan convenience and substitute products, including imitation sausage and cheese. Some of these products are highly processed and contain many additives and added sugar, fat and salt. Their nutritional value is sometimes unfavorable.
Nutrient intake with a vegan diet
A vegan diet is more beneficial in terms of the intake of some nutrients than diets with animal products: No cholesterol, less saturated fat, more fiber, antioxidants and phytochemicals. The higher intake of certain vitamins and minerals such as vitamin C, vitamin E, thiamine (vitamin B1), folate, magnesium and potassium is also beneficial. The intake of other vitamins and minerals, which are mainly found in meat, fish, milk and eggs, is lower in vegan diets than in diets with animal products. High-quality protein, long-chain n-3 fatty acids, vitamin D, riboflavin, vitamin B12 (cobalamin), calcium, iron, iodine, zinc and selenium are the critical nutrients in a vegan diet. A deficiency of these nutrients can have significant negative consequences for health.
Critical nutrients must therefore be supplied via a targeted selection of naturally nutrient-rich foods, fortified foods and nutrient supplements. The supply of critical nutrients should be checked regularly by a doctor. In the event of a possible or identified nutrient deficiency, vegans should seek information and advice from a qualified nutritionist in order to remedy the deficient supply situation. The DGE position paper on vegan nutrition contains a table with the critical nutrients and their sources for vegans.
The most critical nutrient is vitamin B12. In the past, many vegans have been found to have low vitamin B12 supply status or deficiency. Vegans cannot get enough essential vitamin B12 from conventional foods, including fermented products such as sauerkraut. For an adequate vitamin B12 intake, vegans should definitely take a vitamin B12 supplement.
Source:
https://www.dge.de// Press, DGE aktuell / April 12, 2016
A vegan diet lacks the nutrients contained in animal foods without the intake of appropriate alternatives. In its current position paper on vegan nutrition, the DGE therefore advises people who wish to follow a vegan diet to take a vitamin B12 supplementon a permanent basis , to select nutrient-dense foods and fortified foods, to have their nutrient supply checked regularly by a doctor and, if necessary, to take nutrientsupplements. and to seek information and advice from a qualified nutritionist.
The greater the restriction of food choices, the greater the likelihood of an undersupply or deficiency. The most critical nutrient is vitamin B12. Other potentially critical nutrients in a vegan diet are protein or essential amino acids and long-chain n-3 fatty acids as well as minerals (calcium, iron, iodine, zinc, selenium) and other vitamins (riboflavin, vitamin D). Avoiding all animal foods therefore increases the risk of nutrient deficiencies and therefore health problems. For this reason, the DGE does not recommend a vegan diet during pregnancy and breastfeeding or throughout childhood and adolescence.
Nutritional quality of a vegan diet
Foods that are consumed in a vegan diet are not necessarily nutritionally beneficial and healthy. When it comes to vegetables, pulses, fruit, nuts, seeds, valuable vegetable oils and wholegrain products, the benefits of a plant-based diet can come into play: lower energy density of vegetables and fruit, lower body weight, lower risk of diet-related diseases such as type 2 diabetes mellitus and cardiovascular diseases.
However, retailers also offer a wide range of vegan convenience and substitute products, including imitation sausage and cheese. Some of these products are highly processed and contain many additives and added sugar, fat and salt. Their nutritional value is sometimes unfavorable.
Nutrient intake with a vegan diet
A vegan diet is more beneficial in terms of the intake of some nutrients than diets with animal products: No cholesterol, less saturated fat, more fiber, antioxidants and phytochemicals. The higher intake of certain vitamins and minerals such as vitamin C, vitamin E, thiamine (vitamin B1), folate, magnesium and potassium is also beneficial. The intake of other vitamins and minerals, which are mainly found in meat, fish, milk and eggs, is lower in vegan diets than in diets with animal products. High-quality protein, long-chain n-3 fatty acids, vitamin D, riboflavin, vitamin B12 (cobalamin), calcium, iron, iodine, zinc and selenium are the critical nutrients in a vegan diet. A deficiency of these nutrients can have significant negative consequences for health.
Critical nutrients must therefore be supplied via a targeted selection of naturally nutrient-rich foods, fortified foods and nutrient supplements. The supply of critical nutrients should be checked regularly by a doctor. In the event of a possible or identified nutrient deficiency, vegans should seek information and advice from a qualified nutritionist in order to remedy the deficient supply situation. The DGE position paper on vegan nutrition contains a table with the critical nutrients and their sources for vegans.
The most critical nutrient is vitamin B12. In the past, many vegans have been found to have low vitamin B12 supply status or deficiency. Vegans cannot get enough essential vitamin B12 from conventional foods, including fermented products such as sauerkraut. For an adequate vitamin B12 intake, vegans should definitely take a vitamin B12 supplement.
Source:
https://www.dge.de// Press, DGE aktuell / April 12, 2016