Vegan diets, which consist purely of plant matter, are often recommended for people with Type 2 diabetes. Since plants do not contain vitamin B12, people on strict vegan diets need to make a conscious effort to make sure they take in an adequate amount. A study published in the European Journal of Nutrition July 2010, found at least some vegans in possible danger of a deficiency of this vitamin.
Researchers at the Cancer Epidemiology Unit, Nuffield Department of Clinical Medicine, University of Oxford looked at blood serum vitamin B12 and folate levels in 689 study participants. The volunteers included:
226 who eat plants and animal products 231 vegetarians (those who eat a plant-based diet but include eggs and dairy products) and 232 vegans who eat only plants
Vitamin B12 was:
highest in those who ate animal products lowest among vegans, and intermediate among vegetarians
A deficiency was found in:
52 per cent of vegans 7 per cent of vegetarians, and 1 volunteer who actually ate meat
Folate levels were highest among vegans, lowest among the meat eaters, and intermediate among the vegetarians. Therefore the authors concluded half the vegans could have a higher risk of developing B12 deficiency-related diseases than the other subjects.
According to the National Institute of Health in the United States, the problems associated with a deficiency of this vitamin include:
1. Megaloblastic anemia... this is a blood deficiency in which red blood cells are abnormally large.
2. Neurologic abnormalities include shaky movements, unsteady gait, muscular weakness, spasms, incontinence, low blood pressure, poor vision, dementia, mood disturbances and psychosis.
Where to find vitamin B12:
Sources of this vitamin include certain strains of yeast, fortified foods and B12 supplements. Red Star Vegetarian Support Formula and Twinlab Natural Nutritional Yeast are on the market to supply vitamin B12 to vegans.
Certain plant milks, cereals and soy products have added vitamin B12. Silk Soy Milk is one such source. Kellogg's All Bran, General Mills Whole Grain Total, Kellogg's Complete Oat Bran Flakes, General Mills Cheerios, and many other cereals have vitamin B12 added, as a glance at the nutritional content on the back of the box will show.
To ensure an adequate vitamin B12 intake, sometimes it is much easier to take a daily supplement than to try to remember which foods are suitable.
Attention to getting enough vitamin B12 in your diet or by supplements should prevent deficiency but should a deficiency occur, the vitamin could be supplied by injection on a monthly basis at your doctor's surgery.
Don't hesitate to talk to your primary care provider or dietitian about your choice of eating plan, vegan or not, to help beat Type 2 diabetes.
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