Trying out Veganuary this year? Or maybe you’re considering switching to a vegan lifestyle or just want to focus more on plant-based eating? Dr. Gemma Newman has some great advice for you.
With so many diets out there—vegan, paleo, keto, low-carb, high-carb—it’s easy to get overwhelmed. But some diets do work; the question is, which one is right for you? Veganuary is more popular than ever. Back in 2018, 170,000 people joined, marking a huge increase from the previous year. In 2019, over 250,000 people signed up, and those numbers keep growing.
But is a vegan diet really healthy? What sets it apart from other diets we hear about? Historically, nutrition guidelines have been confusing due to mixed messages from the media, food companies, and even health experts. However, it’s hard to argue against the benefits of eating lots of fruits and vegetables and prioritizing whole, unprocessed foods, while cutting back on processed meats, sugary treats, and refined grains.
Often, people are unsure of what’s truly healthy, leading them to stick with their usual eating habits and the notion of “everything in moderation.” But that’s not always the best choice. We wouldn’t suggest smoking in moderation to smokers, and it’s the same with sugary drinks and processed meats. For instance, the World Health Organization classifies processed meats as a carcinogen, like a cause of cancer, so moderation doesn’t make them good for you.
Thankfully, Dr. David Katz, a founder of the American College of Lifestyle Medicine, teamed up with leading nutrition experts through the ‘True Health Initiative’ to find common ground. They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is fundamental for health.
When you compare paleo and whole food, plant-based meals, they share more similarities than one might expect versus a typical Western diet. Let’s look at diets promoting heart health—heart disease is a leading killer. The only diet shown to reverse artery blockages within weeks, through demonstrative trials like the Lifestyle Heart Trial and Mount Abu Heart Trial, is plant-based. Since heart disease is the top killer, a plant-based diet seems like a wise choice unless new evidence suggests otherwise.
Transitioning from a Western diet to a plant-based one might seem daunting, but it’s doable. If plant-based eating is as healthy as it seems, here’s how to start. If you’re unsure where to begin, some cookbooks can make the switch easier. “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 easy recipes using just five ingredients. Meanwhile, “BOSH!” by Henry Firth and Ian Theasby features over 80 healthy vegan recipes, proving that delicious plant-based meals are accessible.
Start by shifting one meal, like breakfast, to a plant-based option a few times a week, gradually increasing until most of your meals are plant-based. You might experience some digestive changes initially, but these usually settle as your body adapts.
Both the American and British Dietetic Associations agree that a well-planned plant-based diet supports health across all ages and can help prevent diseases like heart disease and cancer. A plant-based diet also correlates with a reduced risk of chronic respiratory issues, allergies, and recurrent childhood infections.
In today’s world, soil degradation and excessive pesticide use have depleted nutrients in our food supply. The Western Diet often lacks important nutrients like magnesium, folate, and fiber, and links to obesity and chronic diseases that whole food, plant-based diets can improve. A plant-based diet is nutrient-dense, focusing on foods high in vitamins, minerals, fiber, and antioxidants.
For those fully embracing a plant-based diet, vitamin B12 supplementation is crucial because it’s hard to get from plants alone. The body requires just a small amount, but supplementation helps prevent deficiencies and related health risks. Even meat-eaters can develop B12 deficiencies, especially as they age. Supplements like algae-based EPA/DHA can also benefit heart health without consuming fish.
Dr. Gemma Newman has practiced medicine for over 15 years, specializing in various fields and currently serves as the Senior Partner at a family medical practice. She offers insights into adopting a plant-based diet for better health and wellbeing.