Did you commit to Veganuary this year? Are you thinking of going vegan or incorporating more plant-based meals into your life? Dr. Gemma Newman has some helpful advice.
There are so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—that it’s easy to get overwhelmed. But do any of them actually work? And if so, which one is the best?
Veganuary continues to grow in popularity. In 2018, 170,000 people participated, an impressive increase from 2017. By 2019, over 250,000 people signed up, and the numbers keep rising.
But is a vegan diet healthy, and how is it different from other diets that promise health benefits? Historically, there’s been a lot of confusion about nutrition, often spread by the media, food companies, and even some health professionals.
While we can debate the specifics, few people argue with the benefits of eating plenty of fruits and vegetables and cutting back on processed meats, sugary foods, sodas, white flour, and white bread.
Often, when people are uncertain about what’s healthy, they stick to what they know and believe in “everything in moderation.” But this can be misleading. Just as we wouldn’t recommend smoking in moderation, we shouldn’t consume sugary drinks and processed meats regularly. According to the World Health Organization (WHO), processed meats are classified as a group 1 carcinogen, meaning they’re a definitive cause of cancer.
Dr. David Katz of the American College of Lifestyle Medicine gathered top nutrition scientists to agree on basic dietary principles, forming the ‘True Health Initiative’. They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health.
When comparing a paleo diet to a whole food plant-based diet, both share many beneficial elements, unlike the typical Western diet. A whole food plant-based diet is the only one proven to actually reverse coronary artery blockages, as shown in studies published in The Lancet and replicated in the Mount Abu Heart Trial.
Considering heart disease remains our biggest killer, a whole food plant-based diet is a logical recommendation until new evidence suggests otherwise. Transitioning from a Western diet to a plant-based one might seem challenging, but it’s manageable with the right approach.
If you’re not sure where to start, consider these helpful cookbooks:
– “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 simple recipes with just five ingredients each, easily found in local supermarkets.
– “BOSH!” by Henry Firth & Ian Theasby has over 80 healthy vegan recipes and is the most popular plant-based channel online.
Search for vegan on social media for inspiration from others making the transition. Start by modifying your favorite meals; for example, turn a chicken curry into a chickpea curry or a beef Bolognese into a lentil Bolognese.
Begin by having a completely plant-based breakfast two or three times a week, then gradually change your other meals. Eventually, you can develop a repertoire of satisfying plant-based meals.
If you dive into a whole food plant-based diet immediately, you might notice initial bloating or gas as your gut bacteria adjust. The American and British Dietetic Associations agree that well-planned plant-based diets can support healthy living at all ages and even help prevent diseases like heart disease and cancer. They can also reduce the risk of chronic respiratory disorders, allergies, and recurrent infections in children.
Due to modern agricultural practices, our soils are nutrient-depleted, making a Western diet often deficient in essential nutrients like magnesium, folate, and fiber. A well-planned plant-based diet is nutrient-dense and beneficial for health.
Supplements you may need include:
– Vitamin B12: Essential in completely plant-based diets. Adults need about 1.5mcg daily, but a higher dosage is recommended for a reliable intake.
– Vitamin D: Necessary if you aren’t getting enough sunlight. Recommended 1000iu daily for normal levels or 2000iu if you tend to run low.
– EPA/DHA: Omega-3 fatty acids from algae help optimize heart health without the risks associated with fish.
– Flaxseeds: One to two tablespoons daily can lower blood pressure and boost heart health.
Dr. Gemma Newman, with over 15 years of medical experience, is a Senior Partner at a family medical practice. She studied at the University of Wales College of Medicine and has worked in various specialties including elderly care, endocrinology, pediatrics, obstetrics, psychiatry, surgery, and general practice.