Did you decide to try Veganuary this year? Are you considering going vegan or incorporating more plant-based foods into your diet? Doctor Gemma Newman has some great tips for you.
With so many diets out there – low fat, high fat, low carb, high carb, vegan, paleo, keto – it’s easy to get confused about which one is the best. Veganuary is gaining popularity every year. In 2018, 170,000 people signed up, which was an increase of 183% from 2017. Last year, over 250,000 people joined in, and the number is expected to keep rising.
Is a vegan diet healthy though? What sets it apart from other diets that are supposed to be good for us? There’s a lot of confusion about nutrition, fueled by the media, food companies, and even health professionals.
However, most people agree on the benefits of eating plenty of vegetables and fruits, choosing whole unprocessed foods, and avoiding processed meats, sugary drinks, sweets, and white flour where possible. These guidelines are pretty straightforward and beneficial. But many people stick to their usual diet out of confusion about what’s healthy, adopting a “moderation” approach. This is not ideal. Just as we don’t recommend smoking in moderation, the same applies to sugary drinks and processed meats.
According to the World Health Organization (WHO), processed meats are a class 1 carcinogen, meaning they are known to cause cancer. Dr. David Katz brought together top nutrition scientists through the ‘True Health Initiative’ to agree on the fundamentals of a healthy diet: plenty of vegetables, fruits, beans, nuts, seeds, whole grains, and water. A good, balanced diet focuses on these foods rather than processed options.
Especially when it comes to heart health, a whole food plant-based diet stands out. The Lifestyle Heart Trial, published in 1990, showed that this diet could reverse coronary artery blockages within weeks. This approach has shown impressive results in more recent studies like the Mount Abu Heart Trial.
Switching from a typical Western diet to a plant-based one might seem daunting. But it doesn’t have to be. Here’s how to start. Consider some popular plant-based cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, and “BOSH!” by Henry Firth & Ian Theasby. These books offer simple recipes with easily accessible ingredients.
One way to ease into this diet is to modify your favorite meals. For example, turn a chicken curry into a chickpea curry, or a beef Bolognese into a lentil Bolognese. Start with plant-based meals a few times per week and gradually increase this until it becomes your new routine.
Switching entirely to a whole food plant-based diet can show benefits in just a few weeks. However, your body might take a bit of time to adjust, causing some initial bloating or gas as your gut bacteria adapt.
Both the American and British Dietetic Associations support the health benefits of well-planned plant-based diets. These diets can help prevent major diseases like heart disease and cancer and may also reduce the risk of chronic respiratory disorders, allergies, and infections in children.
But keep in mind, our soils are nutrient-depleted due to modern agricultural practices. A Western diet often lacks essential nutrients like magnesium, folate, and fiber. In contrast, a well-planned plant-based approach, which focuses on nutrient-dense foods, is more likely to provide sufficient nutrition.
You may need to supplement certain nutrients, especially if you cut out all animal products. Vitamin B12 is a crucial one, as it’s not available in plant foods. It’s advisable to take at least 10mcg daily or 2000mcg weekly. This is more than the minimum daily requirement but it helps to prevent deficiency and is especially needed as we age or if we have certain health conditions.
Vitamin D is another important one, especially during months with limited sun exposure. Aim for at least 1000iu daily, and increase if you are prone to deficiencies. Omega-3 fatty acids are crucial too, and these can be obtained from algae-based supplements, which are the cleanest sources available.
For heart health, adding one to two tablespoons of milled flaxseeds to your diet can be beneficial. Use it in your porridge, salads, or baking.
Dr. Gemma Newman has worked in medicine for over 15 years and is the Senior Partner at a family medical practice. She specializes in various fields including elderly care, endocrinology, pediatrics, and general practice.
Remember, diet changes should be gradual and catered to your individual preferences and health needs. With some planning and motivation, you can make a successful transition to a healthier, plant-based diet.