Did you try Veganuary this year? Are you thinking about going vegan for good or incorporating more plant-based meals into your routine? Dr. Gemma Newman has some practical advice to help you.
With so many diets like low-fat, high-fat, low-carb, high-carb, vegan, paleo, and keto, it’s easy to feel overwhelmed. You might wonder if any of them really work, and if so, which is the best?
Veganuary is gaining traction, and if we look at past trends, it’s only getting more popular. In 2018, 170,000 people joined the movement, marking a 183% increase from 2017. Last year, over 250,000 signed up, and this year, the numbers are likely even higher.
But is a vegan diet truly healthy? How does it compare to other diets we hear about all the time? There’s often confusion about nutrition, partly due to mixed messages from media, food companies, and even health professionals.
One thing’s clear: eating lots of vegetables and fruits, focusing on whole unprocessed foods, and limiting processed meats, sugary treats, sodas, white flour, and white bread is beneficial. Despite all the dietary debates, no one argues against the health benefits of fruits and veggies.
When people aren’t sure what’s healthy, they often stick to what they know, saying “everything in moderation.” But that’s not always sound advice. For instance, we don’t recommend smoking in moderation, so why should it be different for sugary drinks and processed meats? The World Health Organization classifies processed meats as a class 1 carcinogen, clearly linking them to cancer, so there’s no safe amount.
Luckily, Dr. David Katz from the American College of Lifestyle Medicine gathered top nutrition scientists to reach a general agreement through the ‘True Health Initiative’. They concurred that a diet high in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health.
Comparing paleo and whole food plant-based meals reveals that they have more similarities than differences when matched against a typical Western diet.
Heart health is vital, as heart disease remains a leading cause of death. Remarkably, only a whole food plant-based diet has been proven to reverse coronary artery blockages within weeks, as evidenced by studies like the Lifestyle Heart Trial and the Mount Abu Heart Trial.
Converting to a plant-based diet can seem daunting if you’re used to a Western diet. But don’t worry; there are ways to ease into it. Some great cookbooks can help you get started, like “So Vegan in 5” by Roxy Pope and Ben Pook, offering over 100 easy recipes with just five ingredients. There’s also “BOSH!” by Henry Firth & Ian Theasby, providing over 80 healthy vegan recipes.
Social media can also be a treasure trove of inspiration. Searching vegan on Instagram can help you discover different plant-based journeys.
Start small by modifying favorite dishes, like swapping chicken curry for chickpea curry or a beef Bolognese for a lentil one. As you try vegan versions of beloved meals, you might find new favorites.
Gradually experiment with plant-based options by changing one meal at a time. For example, make breakfast or lunch plant-based a few times a week and increase from there. Eventually, you’ll have a set of go-to meals, making the transition natural and enjoyable.
Transitioning completely to a whole food plant-based diet could bring benefits quickly, often within two to three weeks. Initially, you may experience some digestive changes as your body adjusts.
Both the American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets support healthy living at all ages and may help prevent major diseases like heart disease and cancer. These diets can also lower the risk of chronic respiratory issues, allergies, and infections, especially in children, setting them up for a healthier future.
The British Dietetic Association’s Blue Dot Campaign highlights the importance of offering plant-based diet guidance across diverse populations.
Today’s Western Diet often lacks essential nutrients like magnesium, folate, and fiber and is often linked to obesity and chronic diseases. A whole food plant-based diet, particularly the ‘nutritarian approach’ by Dr. Joel Fuhrman, emphasizes nutrient-dense foods and avoiding processed ones, offering a comprehensive nutritional benefit.
If you go fully plant-based, consider taking certain supplements, as some nutrients are harder to obtain from plants alone. Vitamin B12 is crucial; plant-based individuals should take a supplement since B12 is primarily found in animal products.
Most people need about 1.5mcg of Vitamin B12 daily, but taking a higher supplemental dose ensures you prevent deficiency and reduce heart disease risk. Fortified foods like soy milk or nutritional yeast can also provide B12, but check for adequate amounts.
Vitamin D is another supplement worth considering, especially if you have limited sun exposure. Around 1,000-2,000iu a day is generally recommended.
EPA/DHA supplements, derived from algae, provide omega-3 fatty acids without the heavy metals found in fish. Incorporating foods like flaxseeds can also boost heart health.
Dr. Gemma Newman, with 15 years of medical experience, emphasizes the benefits of adopting a plant-based lifestyle. She believes in its potential for improving health and preventing disease, advocating for thoughtful dietary choices that prioritize whole, nutrient-rich foods.