Why vegan junk food may be even worse for your health

Why vegan junk food may be even worse for your health

"“Tofu contains omega 3 but it is a type that is not as active as animal sources,” says Rossi. Plant-based sources contain a type of omega 3 called alpha-linolenic acid (ALA). For our bodies to be able to do anything particularly useful with ALA, we need to convert it into eicosapentaenoic acid (EPA) or docosahexaenoic acid (DHA). However, humans are not particularly well equipped to do this.

It is DHA that is responsible for the much-celebrated brain boosting properties of omega 3, while EPA has been linked to reduced symptoms of depression. Both are found in high quantities in fatty fish oils. There are some non-animal sources of useful EPA and DHA, like algae oil, that are available as supplements.

One alternative that seems to be on every menu during Veganury is jackfruit. The ripe fruit has a sweet taste, which hints at its close relation to the fig, but the unripe fruit is savoury and has a fleshy texture. This fleshiness makes it a convincing choice for pulled pork alternatives, curries and burgers.

The issue is jackfruit is quite nutritionally valueless if it's protein you're wanting. It is mostly made up of carbohydrates and contains almost no protein. As a replacement for meat, it is not the best choice.

Even other plant-based protein sources are of a lesser quality than animal protein sources, says dietician Rachel Clarkson. “Proteins are made up of amino acids which are the building blocks of every cell and hormone in our body. However, most plants do not contain good amounts of all essential amino acids.”

Plant-based protein sources usually lack at least one of the nine essential amino acids – the amino acids that the human body needs, but is unable to synthesise and so has to source from our diet. This means that vegans either need to carefully balance their proteins so that they complement each other, or supplement their diet from elsewhere. However, meat, egg and dairy products are considered “complete” because they contain all nine essential amino acids.

“If your protein diet is made up of lentils and beans, you would be getting some but not all of them,” says Clarkson. “Vegan burgers are often made up of beans, but this is not a complete source. One great product is soy because it is high in quality protein. That would be my go-to protein.”

Another discrepancy between the quality of animal- and plant-based foods is in their iron content. While plenty of plants, like whole grains, legumes and spinach are high in iron, once again, it is not always the best type. Animal sources contain haem iron, whereas plants contain non-haem iron. Non-haem is not as well absorbed by the body. Being iron deficient is a problem, particularly for women whose iron requirement for menstruation is higher.

In a meta-analysis of research of iron deficiency in vegetarians, vegans and omnivores, vegans (and in particular women) come out as the highest risk group. One study found that 25% of vegans had very low blood iron levels, compared to 3% of vegetarians and 0% of omnivores. Even more moderate iron deficiencies affect vegans more (30%, compared to 21% of vegetarians and 0% of omnivores).

“If you go long-term as a vegan, food pairing is going to be important,” says Rossi. Some foods contain chemicals whose properties improve absorption rates of chemicals in other foods. Adding vitamin C, for example, while eating a non-haem iron source improves our ability to absorb it. Rossi gives the example of using a tomato base, rich in vitamin C, when cooking with lentils.

One also needs to consider what is added to vegan fast food to make it as rewarding and fulfilling as meat equivalents. A vegan burger from KFC in the UK, for example, contains 2.91g of salt compared to 2.02g for their fillet burger or 1.97g for the Zinger burger. There is also more sugar and carbohydrates, and less protein in the vegan burger...

No vegan burger would be complete without a slice of vegan cheese. But would we be better off eating the real thing?“

“Having small amounts of cheeses in your diet [can be] good for your body",” says Rossi. “Cheese is fermented by bacteria that produce peptides which are beneficial in our bodies. She says most vegan cheeses are not fermented but “they are calorific but have [degraded] nutrients”...

Coconut oil is frequently the fat of choice in vegan cheese alternatives. The main reason for this is that cheese needs to be solid at room temperature and other plant-based fats are liquid (palm oil is another alternative that is solid at room temperature). This is because coconut oil is very high in saturated fats. In fact, it has higher levels than animal fats...

Generally dairy products are also a good source of B12, but plant sources of B12 are less easily taken up by the body... "When I took my blood test I was low in B12 and I am a nutrition professional. You might think you are doing the right thing but your blood says something else.”...

“Something like sugar is particularly demonised in recent months and years; there is a clear evidence base to reduce or cut it out,” says Stanton-Fay. Whereas the health risks associated with meat products are much less clear...

The health risks associated with these kinds of nutrient deficiencies might not show up immediately. It could take years to associate foggy thoughts and tiredness with low B12 levels, infertility with low iron, and osteoporosis brought on by calcium deficiency does not show up until late 40s and 50s in most people"