Thinking about going vegan after Veganuary? Or maybe you’re interested in making plant-based eating a permanent part of your life? Dr. Gemma Newman has some great tips to get you started.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to feel overwhelmed. But which one really works? And more importantly, which one is best for you?
Veganuary is gaining popularity each year. In 2018, 170,000 people signed up, which was a massive increase from the previous year. By 2019, over 250,000 people took on the challenge, and the numbers are only climbing higher.
But is a vegan diet healthy? What sets it apart from other diets that claim to benefit our health? The confusion around nutrition is often fueled by the media, food companies, and even health professionals.
However, we can all agree on the benefits of eating plenty of vegetables and fruits, sticking to whole, unprocessed foods, and avoiding processed meats, sugary snacks, and drinks, and refined grains like white flour and bread.
When people are unsure about what’s healthy, they might opt to continue their usual diet, believing in the mantra “everything in moderation.” This isn’t always the best approach. We wouldn’t tell smokers to smoke in moderation, so why should we do the same with unhealthy foods like sugary drinks and processed meats?
The World Health Organization classifies processed meats as a known cause of cancer. Moderation doesn’t make them any healthier. This is a fact.
Dr. David Katz and other leading nutrition scientists formed the True Health Initiative, agreeing that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health.
If you compare a paleo plate to a whole food, plant-based plate, they are more similar to each other than to a typical Western diet. This shows that healthy eating patterns have a lot in common.
Heart disease remains a leading cause of death, and the only diet shown to reverse coronary artery blockages within weeks is the whole food, plant-based approach. This was demonstrated in studies like the Lifestyle Heart Trial and the Mount Abu Heart Trial.
Making the switch to a plant-based diet can be daunting for those used to a Western diet. But with some guidance, it becomes manageable. Here’s how you can get started.
To ease into plant-based eating, I recommend cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, which offers over 100 simple recipes with just five ingredients each, easy to find in local supermarkets. Another great resource is “BOSH!” by Henry Firth & Ian Theasby, which includes over 80 healthy vegan recipes.
You can also find inspiration on Instagram by searching for vegan. There are many inspiring stories of people transitioning to plant-based diets.
Start by modifying your favorite meals. For instance, change your chicken curry to a chickpea curry, a beef Bolognese to a lentil Bolognese, or a Mexican chili to a three-bean chili. Enjoy the process of discovering new flavors and dishes.
Begin by making your breakfast plant-based and gradually increase the number of plant-based meals you have each week. Once you get used to this, you can transition gently to a fully plant-based diet.
It’s worth noting that the American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets can support healthy living at any age and may help prevent diseases like heart disease and cancer, which are major killers.
Plant-based diets are also linked to a lower risk of chronic respiratory disorders, allergies, and recurring infections in childhood, offering lifelong health benefits.
The British Dietetic Association’s Blue Dot Campaign highlights the importance of dietitians being knowledgeable about plant-based diets for people of all ages and incomes.
Today, we’re living in a world where the soil is nutrient-depleted due to modern farming practices. This affects the nutrient content of our food, making whole food, plant-based diets even more essential. These diets are rich in vitamins, minerals, fiber, and antioxidants, although certain supplements may be necessary.
Vitamin B12, for example, is crucial. Even small amounts of B12 are necessary to prevent deficiency and protect against heart disease. It’s found in fortified foods like soy milk and nutritional yeast, but a supplement might be more practical.
Additionally, most of us need more vitamin D, especially if we don’t get much sunlight. A supplement of 1000-2000 IU daily can help. Omega-3 fatty acids from algae-based supplements can support heart health without the risks associated with fish.
Finally, milled flaxseed is a great superfood to incorporate into your diet to lower blood pressure and support heart health.
Dr. Gemma Newman has 15 years of experience in medicine, having worked in various specialties and is now the Senior Partner at a family medical practice. She is well-versed in the benefits of a whole food, plant-based diet and provides insights into adopting a healthier lifestyle.