Did you try Veganuary this year? Thinking about going vegan or incorporating more plant-based meals into your routine? Dr. Gemma Newman offers some handy tips.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it can be overwhelming to figure out which ones are effective and how they compare. Veganuary has been gaining momentum each year, with numbers rising from 170,000 participants in 2018 to over 250,000 last year, and it’s likely even more popular now.
But what’s the deal with vegan diets? Are they really good for you? There’s a lot of mixed information about nutrition in the media, from food companies, and even some health professionals. However, no one can deny the health benefits of eating plenty of fruits and vegetables, focusing on whole, unprocessed foods, and minimizing processed meats, sugary treats, and white flour products.
Often, when unsure about what’s healthy, people stick to familiar eating habits and claim “everything in moderation.” But that’s a flawed approach. You wouldn’t tell a smoker to smoke in moderation, so why apply that logic to sugary drinks or processed meats? The World Health Organization classifies processed meats as a carcinogen, meaning they can cause cancer, so it’s wise to avoid them altogether.
Dr. David Katz, of the American College of Lifestyle Medicine, brought together top nutrition experts to form a consensus through the ‘True Health Initiative.’ They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is vital for good health. When comparing paleo and plant-based diets, they share more similarities with each other than with the standard Western diet.
Considering heart health, whole food plant-based diets are the only ones proven to reverse coronary artery blockages within weeks. This was highlighted in the Lifestyle Heart Trial and replicated in the Mount Abu Heart Trial. Given heart disease’s prevalence, a mostly plant-based diet should be the go-to choice until proven otherwise.
Switching from a Western diet to a plant-based one can seem daunting, but don’t worry—there are ways to make it easier. One approach is to start modifying your favorite meals, like turning a chicken curry into a chickpea curry or a beef Bolognese into a lentil version. Gradually incorporate more plant-based meals, starting with breakfast a few times a week, then lunch, until you have a variety of new favorite dishes.
Transitioning to a whole food plant-based diet may cause some initial gut adjustments due to changes in gut bacteria, but benefits usually begin in just a few weeks. Both the American and British Dietetic Associations agree that well-planned plant-based diets can support healthy living across all ages and help prevent diseases such as heart disease and cancer, the leading health threats in the Western world. They also reduce risks of chronic respiratory issues, allergies, and infections in children, promoting long-term health benefits.
The British Dietetic Association’s Blue Dot Campaign highlights the importance of providing plant-based diet advice for all, despite living in a world with nutrient-depleted soil and a Western diet that often lacks essential nutrients like magnesium, folate, and fiber. A well-planned plant-based diet is highly nutrient-dense, prioritizing foods rich in vitamins, minerals, fiber, and antioxidants.
If you’re going completely plant-based, you’ll need certain supplements since some nutrients are hard to get without animal products. Vitamin B12 is critical, with recommended doses higher than the minimal daily need to avoid deficiencies and support heart health. Deficiency can occur even among meat-eaters, especially those over 50, due to absorption issues. Vitamin D, omega-3s from algae, and potentially iron and iodine, are other supplements to consider for optimal health.
Dr. Gemma Newman, with 15 years of medical experience, has extensively researched plant-based diets, emphasizing their benefits for heart health and overall wellness. Transitioning to this diet may be one of the most proactive choices for maintaining good health and preventing life-threatening diseases.