I was hoping that others would kick off and start providing answers, but it seems I need to give some prompts. Glucose control is only one aspect of a diet, and it is possible to find ways of keeping low blood sugars but using techniques that may be harmful to some, or with long term use. I want to raise some awareness of known or potential deficiencies in a non animal diet where those nutrients are otherwise naturally provided in meat or dairy products, As an omnivore considering using less animal food sources in the future, I am trying to prepare myself with whatever mitigation may become necessary. Short term there seems to be no problem with converting, but long term adherence may lead to health issues down the line especially if I remain ignorant of these issues.
I want to consider each nutrient in turn so we do not get bogged down in generalities. I am not interested in which brand is best, or where these are sourced or even what the brand name or supplier might be, So please do not discuss this since it is largely irrelevant to my OP.
I am interested in natural sources of alternative plant based foods, what form the nutrient is and its biovalence, and whether there are complications in obtaining the nutrient (such as water soluble vitamins being washed out by boiling / steaming, or destroyed by high temperture cooking. Also if the presence of oxylates or phytates affects absorbtion. Which nutrients or supplements are potentially harmful if UL is exceeded and which are safely excreted if in excess.
Two websites I have used for research are WebMD and Healthline so these do have basic info, but do not cover all the issues that arise. For example neither of them says that the non heme iron in spinach is prevented from being used because of the oxylates in the plant, thus rendering spinach useless as a source.
As an anemic, I am aware that iron needs folate and vit C to both be present for absorbtion, both natural sourced or supplemented, Therefore popping a folate supp in the morning will not cover an iron supplement in the evening etc.
IRON
Essential mineral main constituent of red blood cells (haemoglobin )
Comes in two basic forms: Heme Iron and Non Heme Iron
Blood cells require Iron, folate, vitamin c to all be present in the liver to make RBC.
Heme Iron only found in animal meat and is the more bioavailable form
Non Heme Iron is found in eggs dairy and some plant foods but is not so easily absorbed into the body.
Most plants that contain non heme iron also contain phytates and oxylates that prevent absorbtion into the body and although iron is listed as nutrient in the listings for a plant, the body may not actually be able to use it. for example, spinach is considered one of the highest iron sources in the plant world, but contributes very little for us. Especially if boiled or steamed.
The body requires that 95% of the iron absorbed in haemoglobin is in the heme form. Conversion of non heme to heme after digestion is inefficient approx 5% becomes usable heme. Our liver is only interested in Heme iron.
Iron digestion benefits from a high protein intake since amino acids aid the digestive process. High protein also triggers a high acid environment. Some meds such as antacids and PPI meds will prevent proper digestion of iron, Supplements should not be taken with or close to using a PPI or antacid.
Iron defficiency anemia is more prevalent among vegetarian and vegan populations as evidenced by studies in India.
Excess iron is not excreted meaning that overdose can become dangerous. Supplementation should be accompanied by periodic blood panels to ensure safe levels. this applies to supplementing omnivores as well. unsupplemented diets should not have that problem
Iron absorbtion is inversly affected by calcium so avoid taking both supplements together.
Heme deficiency can lead to anemia, porphyria, and alzheimers (?). Too much heme is associated with various cancers but that has not been confirmed by independant reviewers.
Biovalence for non heme iron is 1.8xRDA for non meat eaters. Note this is the conversion rate for non heme to heme when digested and so assumes no interference from phytates or oxylates, or from the food preparation methods that will further reduce availability.