Consumers are increasingly opting for a vegetarian or vegan diet. They are doing so for ethical, ecological or health reasons. In April this year, the Superior Health Council published an extensive advisory report on vegetarian nutrition.

Consumers are increasingly opting for a vegetarian or vegan diet. They are doing so for ethical, ecological or health reasons.

In April this year, the Superior Health Council published an extensive advisory report on vegetarian nutrition. Plant-based food has undeniable environmental and health benefits. In the advisory report, the Council focuses on certain risks of essential nutrient deficiencies. The possibility of overexposure to toxic substances in vegetable raw materials is also discussed.

Essential nutrient deficiencies

The health advice varies according to the diet (animal products or not), the age of the consumer (children, adults, elderly) and whether or not the consumer is pregnant or breastfeeding.

In summary, the Council states that the more a diet excludes certain products, the greater the risk of nutritional deficiencies and hence malnutrition. In particular, deficiencies can occur in essential amino acids from high-quality animal protein, high-quality omega-3 fatty acids (EPA and DHA), vitamins D and B12, calcium, iron and iodine.

The amount of carbohydrates is in itself of less importance, but too much fibre from plant-based foods can reduce the availability of minerals, especially in children. Calcium and vitamin D deficiency is a common problem, especially for consumers who do not eat or drink dairy products. Vitamin B12 is an exceptional case as it is only present in animal products. This also applies to iron and zinc, minerals that are mainly found in fish and meat and less so in eggs. The risk of deficiencies is further increased by the higher intake of plant components such as oxalic and phytic acids, which reduce the absorption of nutrients in the body.

Risks of overexposure

According to the Superior Health Council, exposure to toxic substances, such as pesticides, is also an important concern for vegetarians, vegans and flexitarians. Products from organic or sustainable agriculture are therefore preferred.

In the case of legumes in particular, so-called anti-nutrients, such as trypsin and lecithin, deserve attention. These may inhibit the absorption of certain nutrients in the body. Heat treatment inactivates antinutrients. Mycotoxins, poisonous substances in fungi, deserve attention in cereals and, to a lesser extent, in fruit and vegetables. Another example: spices and aromatic herbs can contain undesirable bacteria. Quality control and quality assurance in the product chains should prevent such problems and ensure food quality and safety, so the benefits of a plant-based diet for both the health of the planet and human beings remain undiminished.

Source: Vegetarische voeding, Superior Health Council, April 2021, 167 pages

Photo: EVA