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Evaluation of the food and nutrient intake of a popular dietary trend: the vegan diet
A Person and K Webster.
Dept Human Nutrition, University of Otago, Dunedin, New Zealand
Abstract
Background:
In a world inundated with diverse dietary trends promising rapid weight loss, understanding the
impact on nutrient intake is crucial for informed decision-making. This study delves into the actual
nutritional implications of dietary trends, recognizing the significance of nutrient intake as a truthful
measure.
Aim:
The objective is to assess the impact of the vegan diet on nutrient intake for physical health. By
analysing a three-day diet record from a 32-year-old female adhering to a
vegan lifestyle, this study aims to scrutinize the nutritional aspects and evaluate the potential benefits
of veganism.
Methods:
The study utilizes a three-day diet record submitted by a participant following a vegan diet. The
participant's details, including age (32 years), weight (65 kg), height (167 cm), and Physical Activity
Level (PAL) of 1.7, are considered to establish specific nutrient parameters necessary for optimal
function.
Results:
The findings from the vegan dietary trend analysis will provide insights into the participant's nutrient
intake, allowing for a comprehensive understanding of the vegan diet's impact on essential nutrients.
Conclusions:
In conclusion, this study offers a thorough evaluation of food and nutrient intake associated with the
vegan diet, shedding light on the nutritional implications of this popular dietary trend. The results aim
to contribute to evidence-based decision-making regarding the adoption of veganism for optimal
health.
Introduction
The importance of consuming a healthy diet cannot be underestimated because good
nutrition is strongly associated with a reduced risk of chronic disease such as diabetes,
cancer, stroke and heart disease1. The 2008/09 Adult Nutrition Survey (08/09 ANS) was
conducted in New Zealand in 2008/09, finding that on average, most adults aged 15 years or
older had adequate intakes of energy, protein, carbohydrate, but often consumed too much
saturated fat and sodium, while women ate too little calcium2. A key finding of the 08/09 ANS was
the high prevalence of overweight and obesity, with more than 50% of adults 19 years or older
classified as overweight or obese. Concomitant with the rising levels of obesity in New Zealand, is an
increase in popular dietary trends.
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An example of a popular dietary trend is the vegan diet.
The aim of this study was to critically evaluate the food and nutrient intake of a person following the
vegan diet.
The vegan dietary trend is primarily adopted for ethical reasons related to animal rights and
environmental concerns, along with weight loss objectives. This dietary approach excludes all animal
products, emphasizing plant-based foods. A typical vegan diet includes fruits, vegetables, grains,
legumes, nuts, and seeds, while avoiding meat, dairy, eggs, and other animal-derived ingredients.
People who follow a vegan diet are often motivated by a commitment to preventing animal
exploitation and reducing their ecological footprint. Additionally, individuals may choose veganism
for weight loss, as plant-based diets are typically lower in calories and saturated fats.
This dietary trend appeals to a diverse group of people, including those with ethical concerns about
animal welfare, environmentalists aiming to minimize their impact, and individuals seeking a weight
loss strategy. Health benefits associated with a well-balanced vegan diet include lower cholesterol
levels, reduced risk of heart disease, and potential weight loss. However, concerns may arise
regarding nutrient deficiencies, particularly in vitamin B12, iron, calcium, and omega-3 fatty acids,
necessitating careful planning and supplementation to ensure a well-rounded and nutritionally
adequate vegan lifestyle.
Methods
This study was undertaken in Dunedin, New Zealand in December 2022. Subjects were recruited by
advertising on Facebook, and to be selected for the study, needed to be between 18-45 years of age,
living in a flat or house, and have followed the dietary pattern for at least 4 weeks. The subject
received detailed verbal and written instructions on how to complete the diet record. The subject
was required to record all food and beverages, including water, at the time of consumption unless
the situation did not for allow this (e.g. eating out), when they were asked to estimate portion size.
The diet record was entered into the Foodworks Professional diet analysis program (Version 10,
2020, Xyris Software) which used the New Zealand Food Composition Database.
The Estimated Energy Requirement (EER) and nutrient intakes for the participant were determined
using the Nutrient and Dietary Energy Calculator from the Nutrient Reference Values for Australia
and New Zealand website3 (https://www.nrv.gov.au/node/add/nutrients-energy-calc).
The percentage contribution to total energy of the macronutrients, protein, carbohydrate and total
fat, was determined using the Atwater factors of 17 kJ/gram, 17 kJ/gram, and 37 kJ/gram,
respectively, and compared to the Acceptable Macronutrient Distribution Range (AMDR) published
in the Nutrient Reference Values for Australia and New Zealand3.
The daily average consumption of servings from four food groups (vegetables and fruit; grain foods;
milk and milk products; legumes, nuts, seeds, fish and other seafood, eggs or poultry, or red meat)
was determined using the serving size examples located on the Ministry of Health website 4
(https://www.health.govt.nz/system/files/documents/publications/new-serving-size-
advice-dec20-v3.pdf)
Results
The subject was female and 32 years old. Assuming a BMR of 5.7 MJ/day and a Physical Activity Level
(PAL) of 1.7, the Estimated Energy Expenditure for the subject was 9.7 MJ/day. The mean energy
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intake of the subject from the three-day diet record was 9.0 MJ/day; the range was 8.0- 9.6 MJ/day.
The subject consumed an average of 72 grams of protein/day; the Recommended Dietary Intake
(RDI) of protein for this subject is 46 grams/day. The subject consumed an average of 55 grams of
fibre/day; the Adequate Intake (AI) of fibre in women is 25 grams/day and the Suggested Dietary
Target is 25 – 30 grams/day. The percentage of total energy derived from protein, carbohydrate and
total fat in the subject’s diet is summarised, along with the AMDR, in Table 1.
Table 1: Percentage of total energy from macronutrients for subject
% Total Energy from
Carbohydrate Free Sugars Protein Fat Saturated Fat
Subjects value 42 6 12 39 14
Recommended 42-651 <32 17-25 1 20-351 <101
AMDR= Acceptable Macronutrient Distribution Range3
Table 2 provides a summary of selected micronutrients in the subjects’ diet, as well as the
appropriate Estimated Average Requirement (EAR), Recommended Dietary Intake (RDI), or AI for
each micronutrient.
Table 2: Comparison of subjects nutrient intakes with recommended intake
Subject's Value EAR RDI AI
3- day mean
Sodium (mg/day) 14510 - - 460-920
Potassium (mg/day) 4816 - - 3,800
Calcium (mg/day) 8628 840 1000 -
Iron (mg/day) 18.95 6 8 -
Vitamin B12 0 2.0 2.4 -
(ug/day)*
EAR=Estimated Average Intake; RDI=Recommended Dietary Intake; AI = Adequate Intake3
*Choose a nutrient that we have covered in the self directed topics
The subject consumed, on average, 12 servings/day of vegetables and fruit, 7.7 servings/day
of grain food, 1.6 servings/day of milk and milk products, and 3.5 servings/day of legumes,
nuts, seeds, fish and other seafood, eggs or poultry, or red meat.
Discussion
This study evaluated the food and nutrient intake of someone following a using a three-day
diet record. The energy intake from the three-day record was 9.0 MJ/day, which was lower
than the EER of 10.6 MJ/day.
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The subject of this study is a 32-year-old female with a physical activity level (PAL) of 1.7 who
adheres to a vegan diet. The three-day diet record revealed an energy intake of 9.0 MJ/day, which
is lower than the Estimated Energy Requirement (EER) of 9.7 MJ/day for someone with similar
characteristics.
Several factors contribute to this discrepancy. Firstly, the subject's PAL of 1.7 indicates a moderate
activity level, which should reasonably align with the EER. However, the observed lower energy
intake may suggest potential underreporting or a miscalculation in estimating portion sizes.
Additionally, the subject's vegan diet requires careful planning to ensure adequate nutrient intake,
especially given the potential challenges in obtaining sufficient energy from plant-based sources.
The lower energy intake raises concerns about the subject's overall nutritional status and well-
being. Insufficient energy intake may lead to nutrient deficiencies, impacting physical and cognitive
functions. It is crucial to assess whether the subject experiences fatigue, weakness, or other
symptoms associated with inadequate energy intake. Furthermore, considering the subject's age,
maintaining proper energy balance is essential for overall health and longevity.
In conclusion, the observed lower energy intake in the subject following a vegan diet with a PAL of
1.7 warrants further investigation into dietary habits, potential underreporting, and the overall
impact on health. Addressing these concerns is crucial to ensure the subject receives adequate
nutrition and maintains a healthy energy balance.
The percentage contribution to total energy for carbohydrate, protein and fat in the subject’s diet
was 42%, 12%, and 39%, respectively; the AMDR for these macronutrients are 45-65%, 15-25%, and
20-35%, respectively
Carbohydrate
The subject's diet demonstrates a carbohydrate intake of 42%, slightly below the Acceptable
Macronutrient Distribution Range (AMDR) of 45-65%. However, a concerning aspect is the elevated
free sugar intake, constituting 6% of total energy, surpassing the recommended <3%. This
discrepancy may be attributed to specific food choices within the diet.
An analysis of the typical daily servings reveals a reliance on grains as the primary source of
carbohydrates. While grains provide complex carbohydrates, essential for sustained energy, it is
crucial to identify sources of free sugars within this category, such as refined grains or processed
cereals. The inclusion of fruits, another common source of carbohydrates, could contribute to the
higher free sugar percentage, particularly if there's a reliance on sweetened fruit products.
The health consequences of this diet may include intended benefits, such as sustained energy from
complex carbohydrates, and unintended drawbacks, such as potential dental issues and increased
risk of metabolic disorders due to elevated free sugar intake. It is vital to address the sources of free
sugars within the diet and encourage a well-balanced intake of carbohydrates from diverse sources
to optimize health outcomes. Regular monitoring and adjustments to the diet may help mitigate
potential adverse effects.
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Protein
The subject's diet exceeds the Recommended Daily Intake (RDI) for protein, with a daily
consumption of 72 grams, surpassing the RDI of 46 grams. Expressed per kg of body weight, this
intake appears adequate for meeting the individual's protein needs. The primary sources of protein
in the diet include legumes, soy products, nuts, seeds, and notably, bread. The diet's protein
content is well above the Acceptable Macronutrient Distribution Range (AMDR) of 12-25% of total
energy from protein.
The inclusion of high-quality protein sources like lentils and soy contributes to the diet's overall
health benefits. Adequate protein intake is essential for nitrogen balance and supporting various
bodily functions. In contrast to the misconception that vegetarian or vegan diets lack sufficient
protein, this subject's diet demonstrates the adequacy of protein intake from plant-based sources.
However, it is crucial to emphasize the quality of protein sources. While the subject's diet includes
high-quality plant-based proteins, other diets may unintentionally incorporate poor-quality protein
from animal sources high in saturated fats. Such diets could unintentionally increase the risk of
cardiovascular issues and other health consequences. Overall, the subject's diet showcases a well-
balanced protein intake from diverse, high-quality plant sources, promoting health and preventing
unintended negative consequences associated with poor protein choices.
Fat
The subject's diet indicates a total energy intake from fat at 39%, aligning with the recommended
Acceptable Macronutrient Distribution Range (AMDR) of 20-35%. However, the concerning aspect is
the high contribution of saturated fats, constituting 37% of the total fat intake. While the overall fat
intake is within the target range, saturated fat content, notably from frequent consumption of
coconut yogurt, indicates a good area for improvement.
The primary sources of fat in the diet seem to include mono and polyunsaturated fats, which are
generally considered healthier choices. The elevated saturated fat intake, past the recommended
amount, can contribute to adverse health effects such as increased LDL cholesterol levels and a
higher risk of cardiovascular diseases.
To improve the diet's overall health profile, reducing the consumption of coconut products or
substituting it with a vegan yogurt from different plant bases can effectively lower the percentage
of energy from saturated fats. This adjustment ensures a more balanced intake of fats, reducing the
risk of unintended health consequences associated with elevated saturated fat levels while
maintaining an appropriate overall fat intake within the recommended AMDR.
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Fibre
The average intake of dietary fibre over the three days was 55g/day.
The subject's dietary fibre intake of 55 grams/day significantly surpasses the recommended
Adequate Intake of 25 grams/day. Showcasing a commendable commitment to fibre-rich food
choices, potentially derived from a diet rich in fruits, vegetables, and whole grains. While exceeding
the recommendation is generally positive for digestive health, long-term implications may include
reduced risk of chronic diseases such as heart disease and improved weight management. To
maintain balance and prevent potential gastrointestinal discomfort, ensuring a mix of soluble and
insoluble fibre sources is advisable. Regular hydration is crucial. If necessary, minor adjustments,
like incorporating more vegetables or whole grains, can further optimize the subject's fibre intake.
Sodium
The average intake of sodium over the three days was 14510 mg/day.
The subject's sodium intake of 14,510 mg/day substantially exceeds the recommended Adequate
Intake range of 420-920 mg/day. This suggests a diet high in sodium-rich processed foods, this can
result in elevated blood pressure and increased risk of cardiovascular issues. Excessive sodium
intake is linked to fluid retention and strain on the heart. To mitigate these health risks, a qualitative
analysis of the subject's diet is crucial, identifying sources like processed snacks, canned foods, and
restaurant meals. Practical solutions to reduce sodium intake include choosing fresh, whole foods,
cooking at home, reading food labels, and gradually reducing salt usage while emphasizing herbs
and spices for flavour.
Vitamin B12
The average intake of a vitamin B12 over the three days was 0 ug/day.
The observed vitamin B12 intake of 0 ug/day over the three days reflects a critical concern,
particularly given the subject's adherence to a vegan diet. Vitamin B12 is primarily found in animal
products, and the absence of such foods in a vegan diet makes it challenging to obtain this essential
nutrient. The qualitative approach underscores the necessity of addressing potential deficiencies,
as vitamin B12 is crucial for nerve function, DNA synthesis, and red blood cell production.
Practical strategies to increase vitamin B12 intake for a vegan include incorporating fortified foods
like plant-based milks, breakfast cereals, and nutritional yeast. Additionally, considering vitamin B12
supplements is advisable to ensure adequate levels. Alternatively, the subject may explore plant-
based sources of B12, such as fortified algae-based products, although their effectiveness is
debated.
The link between vitamin B12 intake and the four food groups is evident in the absence of animal
products, a primary source of this nutrient. While the subject's diet may be rich in other essential
nutrients from plant-based sources, addressing the vitamin B deficiency is crucial to prevent
potential neurological and haematological complications associated with long-term deficiency.
Regular monitoring and strategic supplementation or dietary modifications are essential for
maintaining optimal health in individuals following a vegan diet.
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Conclusion
The dietary trend analysed through the 3-day diet record for a 32-year-old female following a vegan
diet with a physical activity level of 1.7 reveals both strengths and potential concerns. The recorded
energy intake of 9.0 MJ/day is below the Estimated Energy Requirement (EER) of 10.6 MJ/day,
indicating a potential risk of inadequate calorie consumption. This is consistent with the lower body
weight observed, raising concerns about the adequacy of nutrient intake and potential impacts on
health.
While the intake of carbohydrates is slightly below the Acceptable Macronutrient Distribution Range
(AMDR) at 42%, the focus on complex carbohydrates from grains aligns with dietary guidelines
promoting whole grains. However, the low intake of free sugars at 6% is commendable, considering
the recommendation of less than 3%. The diet includes high-quality protein sources such as legumes,
soy products, nuts, and seeds, ensuring adequate protein intake. The absence of vitamin B12 intake
due to the vegan diet is a notable concern, requiring supplementation or fortified food sources to
prevent deficiencies5.
Saturated fat intake, primarily from coconut yogurt, raises concerns about cardiovascular health,
suggesting a need for alternative vegan yogurt sources. The diet's composition aligns with
recommendations for plant-based diets, showing adherence to a vegan lifestyle. Social media could
play a role in promoting dietary awareness and sharing plant-based recipes, contributing positively to
adherence.
Considering sustainability, the diet's reliance on plant-based sources aligns with environmentally
friendly practices. However, careful planning is necessary to ensure a well-rounded nutrient intake,
especially addressing vitamin B12 deficiencies in vegan diets5. Further research on the subject's long-
term health outcomes and potential adjustments to meet nutritional requirements is warranted.
As a nutritionist, I cautiously recommend the vegan dietary trend observed in this case, with a
particular emphasis on addressing potential nutritional gaps. This dietary approach is suitable for
individuals seeking plant-based lifestyles, especially those with ethical or environmental concerns.
However, careful planning, supplementation of essential nutrients like vitamin B12, and monitoring of
energy intake are essential to ensure optimal health outcomes, particularly considering the observed
lower energy intake and potential impacts on weight and overall well-being.
References
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