I recently attended a seminar and workshop to discuss how to balance nutrient intake for better health outcomes for those on special diets.

One of the benefits of a vegan diet is weight loss, or no substantial weight gain- Kathryn Borg

These diets, I must stress, are not ‘fad’ diets, but those which people follow for religious, moral or health reasons. Each one will have some form of nutrient missing and this absence may affect the overall health of the individual.

Let’s begin with veganism. This diet, briefly, does not include any animal products or derivatives. I am not going to produce a full definition; for those of you who require that I suggest further research.

One of the benefits of a vegan diet is weight loss, or no substantial weight gain. Vegans have an average BMI (Body Mass Index) of two units (approximately six kilos) lower than meat-eaters. They have a higher intake of folic acid, less cholesterol and no carcinogenic by-products of processed meats and other meats cooked at high temperatures.

There is also evidence of a greater consumption of plant foods, with a lower risk of chronic disease. Overall, there is a greater consumption of grains, beans, pulses, fruit, vegetables, nuts and seeds. There is a good GI health, a healthy cholesterol level and regular toxin removal.

Alternatively, in some individuals there can be unintentional weight loss which can get out of control. B12 will generally be low and the overall ‘fat’ intake will be low which will affect health if not addressed.

A low B12 can give symptoms similar to MS. Medical practitioners could test for this if there is any cause for concern. As soy is a commonly consumed product on this special diet, it is also worth mentioning that fermented soy is the safer of the soy options.

There has been a great deal of controversy over some of the ‘optional’ products for vegans. It is important to ensure regular intake of calorie-dense foods such as bananas, nuts, avocados, dried fruit, oat cakes and baked goods.

There are various other issues with veganism; however, those practising this special diet should be fine if they are made aware of the health issues that could arise.

Some of those issues are the lack of natural foods giving a source of vitamin D. Regular sun exposure can provide vitamin D, as can fortified foods.

Vegans can have a low iron intake. Many healthy people can obtain enough from plants, but vulnerable groups, for example infants over six months, menstruating women, pregnant women and adolescents should take care to supplement and cover this possible deficiency.

In conclusion, it is possible to get all vitamin nutrients except B12 from a vegan diet, providing there is a good deal of focus on meal planning. Vegans who include too many processed foods can end up being micronutrient deficient.

Supplements to consider are iron, plus vitamin D and soy isoflavones if menopausal, and others depending on age, health and lifestyle.

The next special diet is gluten-free. Followers mainly suffer from coeliac disease. However, they could also suffer auto-immune diseases, migraine, IBS (Irritable Bowel Syndrome), general malaise (lethargy or apathy) and weight loss.

Coeliac disease is probably the most common reason for adhering to a gluten-free diet, and it is estimated to affect one in 100 people and often goes unrecognised.

According to NICE guidelines, only 10-15 per cent of people with the condition are thought to be clinically diagnosed, while some sufferers have no symptoms. Medical practitioners are encouraged to look for less obvious symptoms such as low bone density and anaemia. A delayed diagnosis can cause serious ill health in the long term.

Some of the nutritional issues with this special diet are based around confusion about what is a ‘safe’ grain. This could depend on the sufferer, as not all those with coeliac disease are affected by the same grains. Another issue is the lack of planning, imagination and time, in designing a diet to cover all nutritional requirements.

As with all special diets, there could be unwanted weight loss, poor calorie intake and poor micronutrient intake. Some gluten-free products can be highly processed and tend to be eaten due to poor planning and ease of use.

There can also be ‘cross contamination’ of flours during milling which may worsen the symptoms.

The gluten-free alternatives include oats, corn and buckwheat, which can all be affected by the ‘cross contamination’ as mentioned above. They, therefore, need to be tested before being consumed widely, on the assumption that they will be safe.

Rice is a good alternative. Choices include brown basmati, brown short grain, wild rice and rice pasta or rice noodles.

Millet (flakes and grain) and quinoa (flakes and grain) are also options. Potatoes and sweet potatoes, yam and pumpkins, sago and tapioca are all options.

There are flours made from pulses and nuts, for example: coconuts, almonds and chestnuts.

Since there are other special diets to discuss, I will continue this subject next week, with further information regarding the types of diets people may follow due to health, religious or moral beliefs.

kathryn@maltanet.net