Plant-based - PB Nutrition

27/11/2023

A recent review of different countries' health authorities on vegan diets for infants and children highlights the conflicting views. (Table #1 provides a good summary.) Note all that say a vegan diet can be adequate emphasise that the diet needs to be well-planned, supplemented appropriately and it is generally stressed that assistance is sought from a suitably-qualified health professional. I agree with this!

The scientific discourse on vegan diets for children and adolescents primarily involves referencing position statement papers from different scientific and professional organizations, including paediatric associations. Over the past two decades, specialized associations have issued official statemen...

27/11/2023

This video introduces Dr Amanda Benham, a plant-based dietitian based in Australia who has been vegan for over 40 years.

28/09/2022

In-office consultations are back in Brisbane! Dr Amanda Benham is now available for consultations in Red Hill, Brisbane, on Wednesdays and Saturdays. More info and booking link:

I provide evidence-based nutritional and dietary advice based on up-to-date scientific research and decades of experience. Consultations are available in-office (inner Brisbane) or via tele-health (online video or phone) for people living anywhere in Australia and New Zealand. Click below to have yo...

17/06/2021

There are many different vitamin B12 supplements, and choosing one can be confusing. There are 5 decisions to be made. The first three are:⁠
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1. The physical form of the supplement:⁠
Oral supplements can be tablets, lozenges or liquids (eg sprays) and all have found to be effective. Injections are generally unnecessary (1) and not recommended for prevention of deficiency.⁠
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2. The formulation: ⁠
Some other nutrients that can be present in multi-nutrient supplements (including vitamin C, thiamine and copper) can inactivate vitamin B12, rendering the supplement ineffective (2). Therefore we recommend taking a single-nutrient vitamin B12 supplement.⁠
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3. The form of vitamin B12:⁠
Vitamin B12 exists in several chemical forms. The forms that are used in our bodies are adenosylcobalamin and methylcobalamin, but these may not be very stable in supplement form, which would decrease their effectiveness. The cyanocobalamin form of B12 is the most widely studied and has proven to be able to be converted to both methylcobalamin and adenosylcobalamin in the body, is stable in supplement form and can prevent and reverse deficiency (3). ⁠For this reason it is the form generally recommended by evidence-based health professionals and researchers.⁠
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(1) Kuzminski, A. M., Del Giacco, E. J., Allen, R. H., Stabler, S. P., & Lindenbaum, J. (1998). Effective treatment of cobalamin deficiency with oral cobalamin. Blood, 92(4), 1191-1198. Retrieved from http://www.bloodjournal.org/content/bloodjournal/92/4/1191.full.pdf⁠
(2) Kondo, H., Binder, M. J., Kolhouse, J. F., Smythe, W. R., Podell, E. R., & Allen, R. H. (1982). Presence and formation of cobalamin analogues in multivitamin-mineral pills. Journal of Clinical Investigation, 70(4), 889-898. ⁠
(3) Thakkar, K., & Billa, G. (2015). Treatment of vitamin B12 deficiency-methylcobalamine? Cyancobalamine? Hydroxocobalamin?-clearing the confusion. Eur J Clin Nutr, 69(1), 1-2.

15/05/2021

Just posting to let people know that we have created a FREE course in vegan nutrition on Instagram. It’s and starts with the post “PB Nutrition course starts here now”. (Best to start reading from the beginning!) Follow to get 3 posts per week covering micronutrients, macronutrients, supplements, meal planning etc etc. Created by Dr Amanda Benham, a vegan Accredited Practising Dietitian with almost 30 years of specialising in plant-based nutrition.

16/04/2021

After seeing thousands of clients seeking help with their diet and nutritional health, I have no doubt that the three aspects of people’s diet that most commonly need attention are:⁠
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1. Micronutrient intake⁠
There are 30 essential micronutrients and it is not uncommon for unplanned or poorly planned eating patterns to contain insufficient amounts. If we don’t get enough of one or more micronutrients, sooner or later a deficiency will develop, resulting in negative health consequences. Later in this course we’ll outline the essential micronutrients most commonly overlooked or under-consumed and describe ways of ensuring an adequate intake.⁠
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2. Macronutrient intake⁠
The macronutrients (protein, fat and carbohydrate) are available from various sources and in various forms, and poor choices can contribute to poor health. ⁠
Later in this course we’ll look at the pros and cons of getting protein and fats from animal vs plant sources and why some sources of fats and carbohydrates from plants are better than others. ⁠
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3. Intake of colourful vegetables⁠
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Green and other colourful vegetables are important sources of essential and beneficial nutrients yet few people (even many vegans) consume anywhere near enough of them. The recommended intake of vegetables in Australia is 5-6 serves per day for adults, yet the Australian Bureau of Statistics national Health Survey of 2017-18 revealed that only 7.5 % of adults met this recommendation, with the mean intake of vegetables amongst adults being less than is recommended for a two-year old! A survey I conducted of over 1500 women on a vegan diet in Australia (results soon to be published) found that even amongst vegans, only a third met this recommended intake of vegetables. This is concerning because arguably, people on a vegan or other plant-based diet should eat MORE vegetables than the amount recommended for the general population. ⁠
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The take home message is to pay attention to macronutrients, choose macronutrient sources based on potential health consequences and eat more colourful vegetables!

14/04/2021