Did you try Veganuary this year, or are you considering making a plant-based diet a regular part of your life? Dr. Gemma Newman has some helpful tips to guide you.
With so many diets out there like low fat, high fat, low carb, high carb, vegan, paleo, and keto, it can be overwhelming to know which one is best. Veganuary is gaining popularity; in 2018, 170,000 people joined, a whopping 183% increase from 2017. Last year, over 250,000 people took the challenge, and the numbers are likely even higher this year.
Is going vegan healthy? How does it compare to other diets we’re often told are good for us?
There’s long been confusion about nutrition, fueled by media, food companies, and even some health professionals. Yet, almost everyone agrees on the benefits of eating plenty of vegetables and fruits, focusing on whole, unprocessed foods, and avoiding processed meats, sugary treats, and refined grains.
Despite nutrition confusion, sticking to what’s familiar and saying “everything in moderation” isn’t always the best advice. Just as we wouldn’t recommend smokers to smoke moderately, the same goes for sugary drinks and processed meats. The World Health Organization (WHO) states that processed meats are a Group 1 carcinogen, meaning they definitely cause cancer.
Dr. David Katz, founder of the American College of Lifestyle Medicine, brought together top nutrition scientists from around the world to form a consensus which includes eating a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water.
When it comes to heart health, the only diet proven to reverse coronary artery disease within weeks is one based on whole plant foods. This was demonstrated in the Lifestyle Heart Trial published in The Lancet in 1990 and repeated in the Mount Abu Heart Trial. Given that heart disease is our leading cause of death, a predominantly whole food plant-based diet should be recommended until further evidence suggests otherwise.
Transitioning from a typical Western diet to a plant-based one can seem daunting, but it is doable. If plant-based eating is the healthiest option, here’s how you can begin:
Start with beginner-friendly cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, which offers over 100 easy recipes requiring just five ingredients. Another good resource is “BOSH!” by Henry Firth & Ian Theasby, containing more than 80 healthy vegan recipes. Instagram’s vegan hashtags also offer inspiration and community support.
Your diet transition can depend on your current eating habits. Modify your favorite meals to be plant-based versions. For example, swap chicken curry with chickpea curry, beef Bolognese with lentil Bolognese, and a Mexican chili with a three-bean chili. Enjoying these plant-based versions means you’re on the right track.
Begin by changing your breakfast to a plant-based one a few times a week, then do the same with lunch. Gradually increase your plant-based meals until you have a solid rotation of plant-based dishes.
A whole food plant-based diet can yield benefits in just two to three weeks. However, your gut bacteria may need time to adjust, causing initial bloating or gas. Both the American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets can support healthy living at any age and help prevent diseases such as heart disease and cancer.
A Western Diet often lacks essential nutrients like magnesium, folate, and fiber and is associated with obesity and chronic diseases. A well-planned whole food plant-based diet is nutrient-dense, focusing on foods high in vitamins, minerals, fiber, and antioxidants.
However, some supplements are necessary for those on a fully plant-based diet. Vitamin B12 is crucial since it isn’t easily found in plant foods. Adults need about 1.5 micrograms daily, but higher doses are recommended for better absorption and health benefits. Sources include fortified foods like soy milk, nutritional yeast, and supplements.
Vitamin D is essential too, especially if sunlight exposure is limited. A daily intake of 1000 to 2000 IU is recommended. Omega-3 fatty acids (EPA/DHA) from algae-based supplements support heart health.
Additionally, consuming foods like flaxseed, known for its heart-healthy benefits, can boost your plant-based diet. Dr. Gemma Newman, a doctor with 15 years of experience and a senior partner at a family medical practice, emphasizes the importance of a nutrient-rich plant-based diet for overall health.