Have you tried Veganuary this year or are you considering making plant-based eating a permanent part of your lifestyle? Dr. Gemma Newman has some tips for you.
With all the diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to get confused about which one works best. While Veganuary’s popularity is growing, understanding the benefits of a vegan diet is essential.
The number of Veganuary participants increased significantly over the years, from 170,000 in 2018—a 183% rise from 2017—to over 250,000 last year. This year’s numbers are expected to be even higher. But is a vegan diet truly healthy, and how does it differ from other recommended diets?
Many myths about nutrition are spread by the media, food companies, and even some health professionals. However, the benefits of consuming plenty of fruits and vegetables and avoiding processed meats, sugary snacks, and refined grains are undeniable.
When people are uncertain about what is healthy, they might resort to eating everything in moderation, but that logic doesn’t apply to harmful things like smoking. The World Health Organization has classified processed meats as a known cause of cancer. Therefore, moderation doesn’t make them safe.
Dr. David Katz, co-founder of the American College of Lifestyle Medicine, convened top nutrition scientists to establish a consensus on the healthiest diet. They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health.
When comparing paleo and whole food plant-based diets, both share more similarities with each other than with an average Western diet, which is important for heart health. Heart disease remains the leading cause of death, and only a whole food plant-based diet has been proven to reverse coronary artery blockages, according to research by Dr. Caldwell Esselstyn and findings from the Mount Abu Heart Trial.
Transitioning from a Western diet to a plant-based one can be daunting, but it is achievable. For those inspired by Veganuary, Dr. Newman offers guidance on starting this dietary shift.
If you’re new to plant-based eating, consider these cookbooks for easy and delicious recipes. “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 recipes using just five ingredients. “BOSH!” by Henry Firth and Ian Theasby features over 80 vegan recipes and is a popular plant-based online channel.
You can begin by transforming your favorite meals into plant-based versions. Try swapping chicken curry for chickpea curry or beef Bolognese for lentil Bolognese. Experimenting with new flavors can make the transition exciting and enjoyable.
Start by changing your breakfast to plant-based a few times a week, then gradually add more plant-based lunches and dinners. A complete shift to a whole food plant-based diet can bring noticeable health benefits within weeks, though some initial bloating may occur as your body adjusts.
Both the American and British Dietetic Associations confirm that well-planned plant-based diets support healthy living across all age groups and may help prevent diseases such as heart disease and cancer. A plant-based diet can also reduce risks of chronic respiratory disorders, allergies, and infections in children, promoting better long-term health.
The British Dietetic Association’s Blue Dot Campaign underscores the importance of offering plant-based diet advice to people of all ages and financial backgrounds. In today’s nutrient-depleted world, a well-planned whole food plant-based diet can be more nutrient-dense than a Western diet, which often lacks essential nutrients and is linked to obesity and chronic diseases.
Supplements are important for those following a fully plant-based diet. Vitamin B12 is crucial, as it’s hard to obtain solely from plant sources. For adults, a daily intake of 10mcg or a weekly dose of 2000mcg is recommended. Supplements can be taken as pills, sprays, or found in multivitamins.
Vitamin D, another common deficiency, can be made through sun exposure. A daily supplement of 1000iu may suffice for those with normal levels, with higher doses for those who have deficiencies.
EPA/DHA omega-3 fatty acids are essential for heart health. Algae-based supplements are a sustainable alternative to fish oil, avoiding the pollutants found in ocean fish. Flaxseeds are also beneficial, providing a heart-healthy boost when included in your daily meals.
Dr. Gemma Newman, with 15 years of medical experience, has worked in various medical fields. She is committed to promoting plant-based diets for health benefits and disease prevention.