Did you try Veganuary this year, or are you thinking about making plant-based eating a permanent part of your lifestyle? Dr. Gemma Newman has some tips that might help you on this journey.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it can be confusing to figure out which one is best. Veganuary continues to gain popularity, with more people joining each year. But is a vegan diet truly beneficial for your health, and how does it compare to other dietary plans?
There is widespread agreement on the benefits of consuming plenty of fruits and vegetables and prioritizing whole, unprocessed foods. It’s also important to limit or avoid processed meats, sugary snacks, and refined grains. While some may argue for moderation, certain items like sugary drinks and processed meats are definitely unhealthy. In fact, The World Health Organization classifies processed meats as a group 1 carcinogen, meaning they are known to cause cancer.
Dr. David Katz, a founder of the American College of Lifestyle Medicine, convened world-renowned nutrition scientists to form a consensus on healthy eating, leading to 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. Comparing a paleo and a whole food plant-based plate shows they share more similarities with each other than with a typical Western diet.
Research indicates that a whole food plant-based diet can reverse coronary artery blockages, as demonstrated by studies like the Lifestyle Heart Trial and the Mount Abu Heart Trial. Given that heart disease is a leading cause of death, switching to this type of diet might be wise until new evidence suggests otherwise.
Transitioning to a plant-based diet may seem daunting, especially if you’re accustomed to a Western diet. But don’t worry—this is where practical advice comes in. If you’re new to plant-based eating, consider trying cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook or “BOSH!” by Henry Firth and Ian Theasby. These resources offer easy recipes and can simplify your transition.
To start your plant-based journey, you might begin by modifying some of your favorite meals. For instance, try turning a chicken curry into a chickpea curry or a beef Bolognese into a lentil Bolognese. As you embrace new flavors and possibilities, the process can become enjoyable and pressure-free.
Start gradually by switching some of your meals to plant-based options a few times a week, eventually building to more regular incorporation. This approach allows your body time to adjust, easing any initial digestive discomfort and benefiting your health.
Organizations like the American and British Dietetic Associations affirm that well-planned plant-based diets are healthy across all ages and can help prevent diseases, including heart disease and cancer. These diets are also linked to lower risks of chronic respiratory problems and other health issues, potentially offering long-term benefits.
The world we live in is seeing nutrient depletion due to factors like soil degradation and overuse of pesticides. This makes it crucial to ensure your diet is nutrient-dense. A whole food plant-based approach can fulfill this, although you may need supplements, particularly vitamin B12, if you exclude all animal products.
For vitamin B12, supplementation is crucial since plant-based diets typically lack this nutrient. Aim for about 10mcg daily or 2000mcg weekly to safely meet your body’s needs. Other supplements like Vitamin D and omega-3 fatty acids (EPA/DHA from algae) can also support your health.
Incorporating flaxseeds into your diet can help maintain heart health and lower blood pressure—just add them to your meals or use them as an egg substitute in baking.
Dr. Gemma Newman has worked in medicine for 15 years and serves as a Senior Partner at a family medical practice, bringing her extensive experience to the discussion on nutrition and health.