Did you try Veganuary this year, or are you thinking about making plant-based eating a long-term habit? Dr. Gemma Newman has some great advice for you.
With so many diets out there—like low fat, high fat, low carb, high carb, vegan, paleo, and keto—it’s easy to get confused about which one is best. While Veganuary is becoming more popular each year, it’s important to consider if a vegan diet is truly beneficial and how it stands out from other diets.
Historically, there’s been a lot of confusion about nutrition, fueled by the media, food companies, and even health professionals. However, there’s no disputing the benefits of eating lots of fruits and vegetables and limiting processed foods, sugary drinks, and junk food. The World Health Organization (WHO) classifies processed meats as a class 1 carcinogen, meaning they are known to cause cancer. So, moderation is not the answer here—it’s best to avoid them altogether.
Dr. David Katz, a founder of the American College of Lifestyle Medicine, assembled top nutrition scientists for the ‘True Health Initiative,’ where they agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is essential for good health. Whether you’re following a paleo diet or a whole food plant-based diet, both are healthier than the average Western diet packed with processed foods.
Heart health is crucial, as heart disease is still the leading cause of death. The only diet proven to reverse coronary artery blockages, as seen in angiography studies, is a whole food plant-based diet. This was demonstrated in the Lifestyle Heart Trial and more recently in the Mount Abu Heart Trial. Given its proven benefits, a predominantly whole food plant-based diet is the most sensible choice.
Switching from a Western diet to a plant-based one might seem daunting, but it’s entirely doable. You can start by trying recipes from cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, which offers simple five-ingredient recipes, or “BOSH!” by Henry Firth & Ian Theasby, which has over 80 vegan recipes.
If you’re worried about where to begin, start by transforming your favorite meals into plant-based versions. For example, replace chicken in a curry with chickpeas, or use lentils instead of beef in Bolognese. Gradually experiment with plant-based breakfasts and lunches a few times a week, and over time, increase the number of plant-based meals in your routine.
A whole food plant-based diet can yield noticeable health benefits within a few weeks, though you might experience some initial bloating as your gut adjusts. According to both the American Dietetic Association and the British Dietetic Association, well-planned plant-based diets are suitable for all ages and can prevent diseases such as heart disease and cancer. Plant-based diets also reduce the risk of chronic respiratory disorders and infections in children.
However, we are living in a nutrient-depleted environment, which affects our diet. A typical Western diet often lacks essential nutrients like magnesium, folate, and fiber. By contrast, a well-planned whole food plant-based diet, focused on nutrient-dense foods, is highly beneficial. Still, certain supplements are necessary, especially if you exclude all animal products.
You should consider vitamin B12 supplements as it’s challenging to get enough from plant-based foods alone. Adults need about 1.5mcg of B12 daily, but a daily dose of 10mcg or a weekly intake of 2000mcg is recommended to prevent deficiency. Fortified foods and supplements can help meet your B12 needs.
Vitamin D is also essential, especially if you don’t get enough sunlight. A daily intake of 1000iu is usually sufficient, but higher doses may be needed for those who are deficient. EPA/DHA supplements from algae can provide pure omega-3 fatty acids, crucial for heart health.
Flaxseeds are another superfood worth incorporating into your diet, as they can help lower blood pressure and improve heart health. Just one to two tablespoons a day can make a difference.
Dr. Gemma Newman, with 15 years of medical experience, including specialties like elderly care, endocrinology, and general practice, offers these insights to help you on your plant-based journey.