"Plant-Based Pregnancy Outcomes and Breastmilk"
A completely plant-based diet is suitable during pregnancy,
lactation, infancy, and childhood -- a position echoed by the oldest
and largest association of nutrition professionals in the world.
Ask a couple hundred health professionals though,
and as few as one in three appear to know it.
Like any diet during pregnancy, though, it should be well-planned,
which means consuming large amounts and a wide variety
of plant foods from all the plant food groups,
including whole grains, legumes
(like soybeans, regular beans, split peas, chickpeas, and lentils),
vegetables, fruits, and nuts and seeds.
Make sure to get enough calcium from healthy plant-based sources
and sufficient vitamin D from sun or supplements.
And critically important, make sure you get
a regular, reliable source of vitamin B12.
I have a video about B12 in pregnancy and for kids here.
The two books I recommend for raising plant-based families,
published by two of my favorite evidence-based dieticians, are
Your Complete Vegan Pregnancy by Reed Mangels
and Nourish, co-authored by Brenda Davis.
What data do we have on the impact of vegan diet
on pregnancy outcomes?
The vegans had a significantly lower gestational weight gain
by about six pounds and lower birthweights,
but just by a few hundred grams, both about seven pounds each,
within the normal range, with no differences in the rate
of preterm birth, nor any significant differences in the umbilical cord blood
B12, folate, or iron marker levels between the study groups,
not surprisingly since the vast majority of both groups were taking
prenatal vitamins, as they should.
What about the composition of breastmilk from those eating
vegan or vegetarian diet?
The systematic review has shown that all non-vegetarian, vegetarian,
and vegan mothers produce breast milk of comparable nutritional value.
Even omega-3's?
There was no difference in milk DHA composition by diet group,
but that's not saying much since over 80% of study participants
had milk concentrations of long chain omega-3 DHA below target.
I talk about the best way to get pollutant-free sources
in a previous video, which we'll link down in the doctor's note
on NutritionFacts.org or in the description on YouTube.
The meat and egg industries like to scaremonger about choline.
But wait, this study was written by someone
with no conflicts of interest. Liar!
Here's a corrected version.
The 'Competing interests' section has been updated.
And surprise, surprise!
The author is a member of a meat industry funded advisory panel.
The truth is there's just as much choline in the breastmilk of vegans
as those who eat eggs or meat.
There is something egg-free, meat-free mothers may not
be passing on as much, though: industrial pollutants
like the banned pesticide DDT and cancer-causing PCBs.
The highest levels were found in the milk of fish-eaters,
and the lowest levels found in vegetarians.
Even just cutting out meat may cut DDT stores in half.
For example, here's the levels of pesticides and carcinogenic PCBs
found in the breastmilk from two sisters with different dietary habit.
The levels of DDT, DDE (a breakdown product of DDT), dieldrin,
and beta-hexachlorocyclohexane (two other banned pesticides),
as well as PCBs, were much lower in the milk fat
from the lacto-vegetarian mother than in that
from the non-vegetarian sister.
That's because these chemicals build up in the food chain
in animal fat, our fat, as well as any animal fat we eat.
What about mothers who eat strictly plant-based?
Their milk is even less polluted.
For almost every contaminant, there was no overlap
in the range of scores,
meaning the highest (worst) vegetarian value was lower
than the best (lowest) value obtained in the U.S. sample.
And by vegetarian here, they mean women who eliminate
all animal products from their diets, including eggs and dairy.
The one vegetarian mom who had more than trace amounts
in her breastmilk had only been veg for less than a year.
But for some of these other toxic pollutants,
the average vegetarian levels were only 1 to 2% as high
as the average levels in the United States.
Breast is still best regardless of the dietary pattern of the mother,
but nursing infants of vegetarian women
whose diets are low on the food chain --
in other words plant-based --
have the advantage of being exposed to less chemical pollution.