AMANDA BENHAM: VEGAN NUTRITIONIST
Interview by David Horton

As a vegan nutritionist what are the most frequent dietary problems you have to deal with?

Sometimes people lose more weight than they want to on a vegan diet, whereas some others find they are overweight even on a vegan diet. Fortunately these problems are easily corrected. Unfortunately many vegans are still failing to take adequate vitamin B12, despite the health risks. Others are unaware of the importance of vitamin D and omega 3 fatty acids. Many vegans are confused by conflicting information and just need their questions answered.

You’ve always emphasised the importance of getting enough vitamin B12 in a vegan diet. Where do we get it (including supplementation) and why is our homocystine level significant?

Vitamin B12 is important for two reasons. Firstly, an outright deficiency can be very dangerous, even fatal. It can cause severe neurological problems, resulting in issues ranging from developmental disorders in children to depression, paralysis and psychosis in adults. But just avoiding a deficiency is not enough. If B12 levels are relatively low, the risk of cardiovascular disease (and possibly other problems such as dementia) are higher. Studies have found that lower B12 levels are associated with higher levels of homocystine, which is associated with higher risk of cardiovascular disease. Several studies have found that many vegans' homocystine levels that are considered dangerously high. Therefore it is important that vegans not only take steps to avoid deficiency, but also keep their vitamin B12 levels at a healthy level.

Biologically active vitamin B12 is rare or likely to be nonexistent in foods of plant origin. (Earlier reports that spirulina or tempeh and other fermented foods contained useful levels of vitamin B12 have been found to be inaccurate as the vitamin was not in a form usable by our bodies.)

I recommend that all vegans (and vegetarians) take vitamin B12 on a daily basis. This can be in the form of a multivitamin tablet, provided that it contains at least 10 micrograms of vitamin B12. I also recommend that vegans include some B12-fortified foods in their diets, such as fortified soymilks (check the label), Marmite and other foods with added vitamin B12 such as some vegetarian sausages etc.

What are the most common stumbling blocks when starting a vegan diet?

Probably confusion about how to go about it and just what to eat on a daily basis. Some people also face opposition from family and friends, especially if they have children. Being well-informed is the best way to overcome confusion and opposition from others, as it gives reassurance that their new diet IS going to be beneficial.

You can’t be an effective activist if you aren’t on top of your health. Do health issues get lost in the race to establish animal rights?

Sometimes people are keen to adopt a vegan diet right away when they realise the effect on animals of eating animal products. Unfortunately some people think it is self-centred to concern themselves with their own health but that is ultimately self-defeating. Activists need to look after their own health so that they can be an ambassador for the diet as well as keep doing useful work.

Tasty, ready-made vegan foods are hard to find. How do vegans deal with getting tasty nutritious food on the table each day?

I think in the beginning vegans need to get an understanding of what a nutritious meal looks like. I recommend that it includes a generous serve of both green and red/orange/yellow vegetables, plus a vegetable protein food such as legumes or soy product, plus a carbohydrate-rich food such as rice, pasta or potato. By learning some basic everyday recipes (such as stir-fry, a pasta dish, risotto and burritos) vegans can create endless variations on these by varying the ingredients used. There are many websites and cookbooks available with recipes for easy everyday meals as well as fancier ones for special occasions.

Learning about a vegan diet – it's plant-based food so we know what to avoid but not necessarily what to include. Where do we find the best advice?

Most vegetarian and vegan groups give out nutritional advice via their websites and leaflets. This is mostly OK, but needs to be updated regularly. Groups need to be careful of giving out biased information inadvertently. The Vegetarian Resource Group has a website which has a lot of useful information. Be aware though that the foods that are fortified in other countries are not necessarily fortified here in Australia and vice versa. A dietician who specialises in vegan and vegetarian nutrition can provide specific advice tailored to the individual - something I'd recommend for all vegans.

“In a vegan diet there’s not enough calcium, iron, protein, zinc or B12” – these are the popularly held fears. What are the best sources for these and do women have special calcium and iron needs?

It is not difficult to plan a vegan diet with adequate amounts of essential nutrients. It is easy to get ample protein by eating a variety of grains, vegetables, legumes, nuts and seeds. These foods are also good sources of iron and zinc. We have already covered vitamin B12 and calcium is discussed below. Pre-menopausal women often have relatively high iron needs whereas after menopause a higher intake of calcium is recommended. Growing children and adolescents have relatively high requirements for iron and calcium. I have developed a food guide to assist people to plan a diet to meet their nutritional needs.

Do we have to acquire new tastes and learn about new foods if we take on a vegan diet?

Well it's not compulsory but certainly a good idea. Many people are pleasantly surprised at all the tasty vegan foods they can buy or prepare and find their new diet is more varied and interesting than their old meat-containing diet.

What are the main health concerns in using cow’s milk? Does cow’s milk leach calcium from the body or is it a good source of calcium, as the milk adverts suggest?

There is no doubt that cow's milk is rich in calcium. However it is also rich in saturated fat and cholesterol, which are major contributors to cardiovascular disease. I consider fortified soymilk and calcium tablets to be much healthier sources of calcium. Almonds, tofu and green vegetables also contain calcium. Vegans do need to be aware of calcium intake as recent studies have shown that some vegans have compromised bone health due to low calcium intakes. Exercise and vitamin D are also important factors in bone development and maintenance.

Why are whole grains important? Why are processed foods so detrimental to health? Is organic a significant advantage despite much higher costs?

The outer layer (bran) of the grain contains a large portion of the nutrients and fibre. For some people though, (such as children) they can get too much fibre in their diets, so in this case eating some white rice or pasta is fine.

"Processed" foods can range from fruit juice to packaged foods with little resemblance to food. Many processed foods have added fat, sugar or salt to make them more palatable, which can detract from their healthfulness. I generally recommend that the bulk of the diet be minimally processed food, and that vegans read food labels to assess processed foods for themselves.

There are clear environmental advantages to choosing organic foods. However the results of studies on the nutrient content of organically produced versus non-organically produced foods have been variable. The nutrient content of a food is related to the nutrient content of the soil it is grown in, so understanding and enhancing soil quality is very important for growers.

Cooked vegan foods or raw vegan foods?

I think most people do best on a mixture. I recommend that everyone eats fresh raw fruit and salads every day. Sprouted foods are good too. However some foods need cooking to be palatable or digestible. People on raw vegan diets need to plan their diets carefully and be aware of the need for supplementation.

Thanks Amanda

Amanda Benham can be contacted: karma_88@hotmail.com