Did you give Veganuary a try this year? Or maybe you’re thinking of becoming vegan or incorporating more plant-based meals into your diet? Dr. Gemma Newman has some useful tips for you.
With so many diets out there like low-fat, high-fat, low-carb, high-carb, vegan, paleo, and keto, it can be confusing to figure out which ones actually work. Veganuary continues to gain traction, showing significant growth each year. In 2018, 170,000 people took on the challenge, and by the following year, the number had climbed to over 250,000 participants.
But what sets a vegan diet apart from the myriad of others out there, and is it genuinely healthy? There’s a lot of nutritional noise out there, driven by media, food companies, and sometimes even health professionals. However, most can agree on the importance of eating plenty of fruits and veggies, preferring whole foods over processed ones, and cutting back on products like processed meats, sugary snacks, and white bread.
Some people might opt for a balanced approach, claiming “everything in moderation.” Yet, this mindset is flawed. We wouldn’t suggest moderate smoking to smokers, so why would it be okay with sugary drinks or processed meats, which are classified as a Group 1 carcinogen by the World Health Organization?
Fortunately, experts like Dr. David Katz from the American College of Lifestyle Medicine have brought leading nutrition scientists together to form a consensus known as the ‘True Health Initiative.’ The agreement highlights a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water as key to health.
Comparing different diets like paleo and whole food plant-based, they have more similarities with each other than with the standard Western diet. Heart health, our biggest health concern, can benefit from a whole food plant-based diet. Studies have shown this approach can even reverse coronary artery blockages in just weeks, unlike any other diet.
Switching to a plant-based diet might seem daunting, especially if you’re accustomed to a Western diet. But don’t worry, there’s guidance available to ease the transition. Consider cookbooks like “So Vegan in 5,” which features simple, five-ingredient recipes, or “BOSH!” with over 80 vegan recipes, perfect for beginners.
To start, you can tweak your favorite dishes by substituting meat with plant-based options, like swapping chicken curry for chickpea curry. Begin by having plant-based breakfasts a few times a week before eventually including more plant-based lunches and dinners. As your body adapts, you’ll likely notice benefits within two to three weeks.
Both the American and British Dietetic Associations confirm that well-planned plant-based diets are suitable for all ages and may help in preventing diseases like heart disease and cancer—the leading causes of death in the Western world. These diets can also reduce risks of chronic respiratory issues, allergies, and repeated infections in children, ultimately laying a foundation for better long-term health.
But in today’s nutrient-depleted world, it’s essential to ensure your plant-based diet includes necessary supplements. Vitamin B12, for instance, is crucial since it’s primarily found in animal products. Adults need around 1.5 mcg per day, but a supplement of at least 10 mcg daily is recommended to prevent deficiencies.
Vitamin D is also crucial, and exposure to sunlight is an excellent natural source. Yet, supplements of 1000 to 2000 IU per day can help maintain adequate levels. For omega-3s, consider EPA/DHA supplements derived from algae to support heart health.
If you’re aiming for nutrient-dense meals, the ‘nutritarian’ approach, endorsing high-intake of vitamins, minerals, and antioxidants while avoiding processed foods, stands out. And remember, foods like milled flaxseed can boost heart health when consumed regularly.
Dr. Gemma Newman, with 15 years of medical experience, emphasizes these dietary changes. Explore exciting plant-based recipes to begin your journey towards a healthier lifestyle.