Eating healthy during pregnancy is best for the health of moms and their unborn babies. When you’re pregnant, nutrient requirements increase and without them deficiencies can become an issue. So what if you’re a vegan? Is it safe to eat that way when you’re expecting?
Is It OK to Eat Vegan During Pregnancy?
The short answer is yes … if you’re mindful.
According to Elizabeth Ward, author of Expect the Best: Your Guide to Healthy Eating Before, During and After Pregnancy, a vegan mama’s diet plan should account for common nutrient shortages, including vitamin B12, vitamin D, calcium, iron, zinc, protein, omega-3 fatty acids, iodine and choline.
And while following a plant-based diet is linked to multiple health benefits, during pregnancy, it’s also linked to the risk of preeclampsia (a hypertensive disorder of pregnancy), low birthweight and other complications if nutrient intake is inadequate.
“It’s important to satisfy your nutrient requirements and the baby’s needs during pregnancy so that your child grows and develops properly and you stay healthy,” says Ward.
Benefits of Being Vegan During Pregnancy
A study involving 60 vegans among 273 women found similar results. Researchers found that a vegan diet was associated with an increased risk for small-for-gestational-age newborns and lower birthweight.
A study in the Archives of Gynecology and Obstetrics found that vegan pregnant women who did not take any vitamin supplements are at greater risk for vitamin B12 deficiency compared to nonvegans or omnivores.
The Upshot
It’s important to plan meals to ensure adequate nutrient intake if you’re eating vegan during your pregnancy.
Keep these points in mind:
— A vegan diet can be safe during pregnancy if it is well-planned and attention is paid to common nutrient shortages, including vitamin B12, vitamin D, calcium, iron, zinc, protein, omega-3 fatty acids, iodine and choline.
— A vegan diet during pregnancy may increase the risk of preeclampsia (a hypertensive disorder of pregnancy), low birthweight and other complications if nutrient intake is inadequate.
— Experts advise pregnant women who are following a vegan diet to consult with their doctor to plan nutrient-rich meals and identify the best dietary supplements.
Healthy vegan snacks include:
- roasted chickpeas
- plant yogurt topped with fruit and homemade granola
- popcorn topped with nutritional yeast
- hummus with vegetables
- fresh fruit with nut butter
- trail mix
- homemade energy balls
- chia pudding
- homemade muffins
- granola with plant milk
- edamame
- plant milk latté or cappuccino with a piece of fruit
