Tried Veganuary this year or thinking about adopting a vegan lifestyle? If you’re ready to embrace plant-based eating more permanently, Dr. Gemma Newman has some tips for you.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to feel overwhelmed. But which one truly works, and what’s best for you?
Veganuary is gaining popularity. In 2018, 170,000 signed up, a significant jump of 183% from the previous year. Last year, over 250,000 people participated, and it’s expected that the numbers have increased again this year.
But is a vegan diet really healthy? How is it different from other health-promoting diets?
There’s been a lot of confusion around nutrition over the years, thanks in part to the media and food companies. However, few dispute the benefits of eating lots of vegetables and fruits, focusing on whole, unprocessed foods, and cutting back on processed meats, sugary snacks, and drinks, as well as refined white flour and bread.
Many people feel overwhelmed by what’s considered healthy, often sticking to what they know and saying “everything in moderation.” However, this approach isn’t always applicable. For instance, moderation doesn’t work for smoking, and similarly, it’s not advisable for sugary drinks and processed meats. The World Health Organization labels processed meats as a class 1 carcinogen, a known cancer risk.
Thankfully, Dr. David Katz, a founder of the American College of Lifestyle Medicine, gathered top nutrition scientists to form a consensus on a healthy diet through his ‘True Health Initiative.’ They agreed on the benefits of a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water.
If you compare a paleo plate to a whole food plant-based one, they share more similarities with each other than with the typical Western diet. When it comes to heart health—a leading cause of death—the only diet shown to reverse coronary artery blockages is the whole food plant-based approach. Research, like the Lifestyle Heart Trial, supports this finding.
Switching from a western diet to plant-based eating might seem daunting, especially for those accustomed to common Western foods. But making this transition can be smooth with some guidance.
For those starting out, there are cookbooks with simple recipes to get you going. “So Vegan in 5” by Roxy Pope and Ben Pook offers recipes using just five ingredients you can easily find, while “BOSH!” by Henry Firth & Ian Theasby shares over 80 vegan recipes—their online channel being a huge hit with millions of views.
You can also find inspiration by exploring vegan on Instagram, where many share their journeys towards plant-based eating. The way you transition depends on your current preferences, like swapping a chicken curry for a chickpea version or turning beef Bolognese into a lentil one. If you enjoy the vegan versions, you’re on the right path.
Experiment with new flavors gradually. Consider starting your plant-based journey by changing your breakfast first, maybe 2-3 times a week, and then move on to making your lunches plant-based as well. Eventually, increase this until you have a solid rotation of plant-based meals. Quick transitions to a whole food plant-based diet often show benefits in 2-3 weeks, but you may experience some initial digestive adjustments.
The American and British Dietetic Associations concur that well-planned plant-based diets are suitable for all ages and may help prevent major diseases like heart disease and cancer, along with chronic respiratory disorders, allergies, and recurrent infections in children.
Nutrient depletion is a concern in today’s environment, partially due to soil degradation and excessive pesticide use. The Western diet is often missing essential nutrients like magnesium, folate, and fiber, and is more linked to obesity and chronic diseases. In contrast, a well-planned whole food plant-based diet, suggested by experts like Dr. Joel Fuhrman, focuses on nutrient-dense foods rich in vitamins, minerals, fiber, and antioxidants.
If you’re fully switching to a plant-based diet, consider supplements for nutrients that are tougher to get without animal products. You’ll likely need a vitamin B12 supplement, as it’s important to prevent deficiency and heart-related issues. Adults need about 1.5mcg of B12 daily, but supplement doses are typically higher for safety and efficacy. B12 can be found in fortified foods or supplements like methylcobalamin for better absorption.
Along with B12, vitamin D is also commonly deficient. Aim for 1000-2000 IU daily, depending on individual needs. EPA/DHA supplements from algae can provide essential omega-3s without consuming fish, while flaxseed is great for heart health. Nutrient levels and supplementation should be checked regularly to maintain optimal health on a plant-based diet.
Dr. Gemma Newman, with 15 years in medicine and experience across multiple specialties, offers insights into the benefits of plant-based eating for health and wellness.