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Writer's pictureTaylor Blazina
Aug 65 min read

Different Diet Types and How They Can Impact Pregnancy

Updated: Oct 8

Giving advice to pregnant individuals about recommended nutrition and supplement regimes should be incredibly customized because different diets supply the body with different nutritional profiles. In this blog, we are going to break down some of the common alternative diets found in the United States and give you an idea of their strengths and weaknesses for pregnancy health so that you can have a better understanding of what your body may still need to function optimally during pregnancy.


The Vegetarian Diet


All vegetarian diets follow the premise of avoiding animal meat as part of their daily intake. There are different types of vegetarian diets, such as lacto-vegetarian diets which exclude both meat and all products made with them yet they include dairy products. Ovo-vegetarians exclude all meat, meat-based products, and dairy. Lacto-ovo vegetarians exclude meat and meat products but include dairy products and eggs.  Pescatarian diets exclude meat, poultry, dairy products, and eggs but include fish. To properly support the body on a vegetarian diet, they must include ample amounts of healthy plant-based foods such as vegetables, fruits, legumes, nuts, and whole grains while limiting the consumption of sugar-sweetened products and refined grains.


Benefits:

  • Encourages proper consumption of fruits and vegetables daily

  • Has benefits for overall cardiac health. Individuals who consume a vegetarian diet are 33% less likely to be hospitalized for cardiac complications (The Mayo Clinic, 2020).

  • Reduces potential for cancer growth

  • Helps prevent the development of type 2 diabetes

  • Lowers blood pressure

  • Decreases symptoms of asthma


Limitations:

  • When not full of fresh foods, can cause individuals to rely heavily on highly processed foods containing sugars and unhealthy fats.

  • Prepackaged foods that are labeled vegetarian tend to be high in added sugars.

  • This diet tends to cause b12 deficiency because of the lack of animal-based products which contain b12.

  • In vegetarian types that do not include dairy products, calcium deficiency is a concern unless supplemented.


Common Foods for this Diet Type

  • Legumes

  • Nuts

  • Seeds

  • Leafy Greens

  • Berries

  • Quinoa

  • Plant-based milks


Common Nutrient Excess and Deficiency of This Diet


Excess:  Vitamin C, E and magnesium


Deficiency: Iron, calcium, zinc, vitamin B12 and vitamin D.



 

The Vegan Diet


The vegan diet is a plant-based diet that does not include the consumption of any type of animal-based products. For some individuals, this diet honors their ethical beliefs and for others, this diet is a cost-effective option that allows individuals to grow their own food in its entirety, reducing expenses and cutting back on the need for transportation to and from the grocery store.


Benefits:

  • Diet ensure proper consumption of fruits and vegetables

  • Encourages weight loss

  • Encourages proper amounts of fiber in the diet

  • Diet properly supports the anatomical needs for endurance training

  • Helps reduce the risk of cardiovascular diseases

  • Encourages stable blood sugars


Limitations:

  • Diet tends to be low in iodine, which over time can lead to hypothyroidism

  • If not intentionally balanced, this diet can be low in protein and healthy fats

  • This diet can lead to b12 and iron deficiency

  • Some protein substitutes for the vegan diet such as legumes and



Common Foods for this Diet Type

  • Legumes

  • Nuts

  • Broccoli

  • Seaweed

  • Kimchi

  • Seeds


Common Nutrient Excess and Deficiency of This Diet


Excess:  Vitamin C, E and magnesium.


Deficiency: Omega-3 fatty acids, vitamins B12 and D, calcium, iron, zinc, and iodine.



 

The Paleo Diet


Paleo (sometimes referred to as a caveman diet), is based on what our hunter-gatherer ancestors consumed during the Paleolithic period. This diet encourages whole foods such as seeds, nuts, fruits, vegetables, wild game, and eggs. It discourages the consumption of foods that were introduced through farming such as dairy products, beans, grain products, cereals, alcohol, coffee, and any type of processed foods. If the food type was not available during the Paleolithic period, it is believed to be harmful to the body.


Benefits:

  • High in potassium from the ample amounts of fresh produce

  • Includes ample amounts of healthy fats

  • High quantities of protein

  • Elimination of harmful processed foods that cause inflammation in the body and can lead to adverse effects

Limitations:

  • The portions encouraged with this diet exceed the recommended daily amounts

  • The elimination of certain food groups (e.g. dairy) can limit the availability of the nutrients that come from those foods

  • Can be deficient of calcium

  • The elimination of whole grains can eliminate a large portion of fiber from the diet, which is essential for digestion.

  • By eliminating legumes from the diet, this diet restricts the potential for a food source high in magnesium, selenium, and manganese

  • This diet in modern times does not have access to a wide variety of foods that were available in Paleolithic times, and our bodies have evolved drastically from this period meaning that our bodies needs may have changed.


Common Foods for this Diet Type

  • Beef

  • Chicken

  • Fish

  • Avocado

  • Oils

  • Eggs


Common Nutrient Excess and Deficiency of This Diet


Excess: Saturated fats


Deficient: Carbohydrates, sodium



 

The Keto Diet


The Keto diet emphasizes high-fat/low-carb. It was originally intended for weight loss. It does so by eliminating carbs from the diet and puts your body into a state of ketosis. When the body is in ketosis, it will burn fat for energy. The body will always use carbohydrates as the first line of energy, so if the body has a limited store of them, it will begin to use protein and fat.


Benefits:

  • Good for encouraging weight loss

  • For individuals who are not burning ample amounts of calories throughout the day, it can be beneficial to help minimize weight gain

  • Can decrease cancer risk

  • Can help manage seizure disorders

  • Can improve acne

  • May help increase brain function

  • Can improve PCOS symptoms


Limitations:

  • Is not appropriate for all individuals. Some individuals (athletes in particular) need more carbohydrates in order to function optimally

  • May increase cholesterol levels

  • Can increase rates of heart disease

  • Can cause adverse effects upon starting the diet such as fatigue, headache, brain fog, and upset stomach

  • Potential long-term side affects include


Common Foods for this Diet Type

  • Legumes

  • Nuts

  • Seeds

  • Steak

  • Chicken

  • Avocado

  • Cheese

  • Fish

  • Greek Yogurt


Common Nutrient Excess and Deficiency of This Diet


Excess: Protein, fat, b12.

Deficient: Folate (B9), biotin (B7), selenium, choline, vitamins A, E, D, chromium, iodine, magnesium.




 

References


Gaffney, B. (2021, October 1). The pros and cons of vegetarian diets. Baton Rouge Clinic. https://batonrougeclinic.com/the-pros-

and-cons-of-vegetarian-diets/


Leal, D. (2021, October 13). Pros and cons of the ketogenic diet. Verywell Fit. https://www.verywellfit.com/pros-and-cons-of-

ketogenic-diets-4140331


The Mayo Clinic Staff. (2020, August 20). Vegetarian diet: How to get the best nutrition. Mayo Clinic.



Robertson, S. B. (2020, February 10). Paleo diet: Pros and cons. News-Medical.Net. https://www.news-medical.net/health/Paleo-

Diet-Pros-and-Cons.aspx


Webber, D. (2022, July 15). Vegan diet pros and cons full guide (2021 updated). Webber Nutrition. https://webber-nutrition.co.uk/vegan-diet-pros-and-cons/



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