Did you try out Veganuary this year? Are you considering going vegan or making plant-based eating a more regular part of your life? Dr. Gemma Newman has some tips to help you out.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to get overwhelmed. But some diets do work better than others. So which one is the best?
Veganuary is gaining popularity each year. In 2018, 170,000 people took part, an increase of 183% from 2017. By last year, the number had jumped to over 250,000 participants, and it’s likely even higher this year.
But is a vegan diet healthy? And how does it compare to all the other diets claiming to be good for you?
There’s a lot of confusion about nutrition, mostly due to mixed messages from the media, food companies, and even some health professionals. But almost everyone agrees on the benefits of eating lots of fruits and vegetables, sticking to whole, unprocessed foods, and avoiding processed meats, sugary treats, soda, white flour, and white bread.
When people are unsure of what’s healthy, they might stick to their usual habits and say, “everything in moderation.” However, we don’t advise smokers to smoke in moderation. It’s the same idea with sugary drinks and processed meats. The World Health Organisation (WHO) classifies processed meats as a Class 1 carcinogen, meaning they definitely cause cancer. Moderation doesn’t make them safe.
Dr. David Katz, a founder of the American College of Lifestyle Medicine, gathered top nutrition scientists for his ‘True Health Initiative’. They agreed that a healthy diet should be rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water.
Both paleo and whole food plant-based diets have more in common with each other than with the average Western diet, especially when it comes to promoting heart health. Heart disease is our biggest killer, and the only diet proven to reverse coronary artery blockages involves whole food plant-based eating. This was shown in the Lifestyle Heart Trial and confirmed by Dr. Caldwell Esselstyn and in the Mount Abu Heart Trial.
Transitioning from a Western diet to a plant-based one can seem daunting, but there are simple ways to start. Try these cookbooks for easy recipes: “So Vegan in 5” by Roxy Pope and Ben Pook, and “BOSH!” by Henry Firth & Ian Theasby. Also, searching for vegan on Instagram can provide motivation and inspiration.
A good approach is to start by modifying your favorite meals—turn a chicken curry into a chickpea curry, or a beef Bolognese into a lentil Bolognese. Begin with breakfast and slowly increase the number of plant-based meals each week. Eventually, you’ll have a routine that mostly consists of plant-based meals.
Switching to a whole food plant-based diet can bring benefits within two to three weeks, though you might initially experience some bloating as your digestive system adjusts.
Both the American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets can support healthy living at all ages. These diets can also reduce the risk of heart disease, cancer, respiratory disorders, allergies, and infections.
Unfortunately, a Western diet often lacks important nutrients like magnesium, folate, and fiber. A well-planned plant-based diet, however, is nutrient-dense and can address this deficiency. Dr. Joel Fuhrman’s nutritarian approach emphasizes choosing foods high in vitamins, minerals, fiber, and antioxidants.
If you switch to a fully plant-based diet, you might need to supplement certain nutrients, particularly vitamin B12, which is essential and can’t easily be obtained from plants. It’s recommended to take 10 mcg daily or 2000 mcg weekly. For vitamin D, 1000-2000 IU daily is advised, depending on your levels. EPA/DHA supplements, made from algae, are also beneficial for heart health.
Dr. Gemma Newman has over 15 years of experience in medicine and is a Senior Partner at a family medical practice. With a background in a variety of medical specialties, she is well-equipped to provide advice on adopting a healthier diet.
Making dietary changes can significantly impact your health, especially by reducing the risk of chronic diseases. Take these steps gradually and find enjoyment in discovering new, healthy foods.