Did you try Veganuary this year, or are you thinking about switching to a vegan diet for the long haul? Dr. Gemma Newman has some practical advice to share.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to feel overwhelmed. But do any of them actually work, and if they do, which one is best?
Veganuary is gaining more and more traction each year. In 2018, 170,000 people participated, marking a 183% increase over the previous year. Last year, more than 250,000 people joined in, and it’s expected to keep rising.
The big question is: Is a vegan diet healthy, and how does it compare to other diets often touted for better health? There’s a lot of confusion around nutrition, fueled by media, food companies, and even some health professionals.
However, the benefits of consuming lots of fruits and vegetables and choosing whole, unprocessed foods are undeniable. It’s also wise to limit or avoid processed meats, sugary snacks, fizzy drinks, and refined grains like white flour and bread.
When faced with confusion about healthy eating, people often fall back on old habits, believing in “everything in moderation.” But that’s not always the best approach. Just like we wouldn’t advise “moderation” for smoking, the same goes for sugary drinks and processed meats. Why give your child a hot dog or chicken nugget when you’d never hand them a pack of cigarettes?
The World Health Organization classifies processed meats as a Group 1 carcinogen, meaning they definitely cause cancer. So, moderation aside, these meats are not beneficial. Fortunately, Dr. David Katz and leading nutrition scientists created a general agreement called the ‘True Health Initiative.’ They concluded that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to health.
If we compare a paleo plate to a whole food plant-based one, they share more in common than they would with the typical Western diet. When considering dietary patterns that support heart health—our leading cause of death—a whole food plant-based diet stands out. It’s the only diet proven to reverse coronary artery blockages within a few weeks, as shown by angiography in studies like the Lifestyle Heart Trial published in The Lancet in 1990 and the more recent Mount Abu Heart Trial.
For those thinking of going more plant-based but finding it daunting, fear not. Here are some steps to ease the transition. Start with cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, which offers over 100 simple recipes with just five ingredients. “BOSH!” by Henry Firth & Ian Theasby also has over 80 vegan recipes and is a leading plant-based channel online.
How you start this journey depends on your current diet. Start by modifying your favorite meals; for example, replace chicken curry with chickpea curry or beef Bolognese with lentil Bolognese. If you enjoy the vegan versions, you’re on the right track. Gradually explore new flavors and make it a fun adventure, without pressure.
Begin by swapping your breakfast for a plant-based option two to three times a week, and do the same for lunch. Increase these plant-based meals over time until they replace your old habits. This gradual change can help you see benefits in just a few weeks.
Both the American and British Dietetic Associations agree that well-planned plant-based diets support healthy living across all age groups and may help prevent diseases like heart disease and cancer. They are also linked to a lower risk of respiratory disorders, allergies, and recurrent infections in children.
We’re facing a world where nutrient-depleted soil affects our food supply. The typical Western diet lacks essential nutrients like magnesium, folate, and fiber and is linked to obesity and chronic diseases improved by a plant-based diet. A well-planned plant-based diet is nutrient-dense, as advocated by Dr. Joel Fuhrman’s “nutritarian” approach, focusing on avoiding processed foods and choosing nutrient-rich options.
Supplements are important if you’re on a completely plant-based diet, especially for nutrients tough to get through diet alone. Vitamin B12, in particular, is crucial. Adults need 1.5 mcg per day, but I recommend at least 10 mcg daily or 2000 mcg weekly to prevent deficiency and support heart health.
Vitamin D is another common deficiency. You can usually synthesize enough from sunlight if your shadow is shorter than you; otherwise, supplements are helpful. EPA/DHA supplements provide omega-3s from algae sources, crucial for heart health without the risks associated with fish consumption.
Flaxseed is a superfood worth adding to your diet for heart benefits. Mix it into oatmeal or sprinkle it on salads and meals.
Dr. Gemma Newman, with 15 years of medical experience, serves as the Senior Partner at a family medical practice and has expertise in various specialties, including elderly care, endocrinology, and general practice.
Transitioning to a plant-based diet can significantly benefit your health, supported by both clinical research and expert recommendations.