Did you try Veganuary this year, or are you thinking about adopting a vegan lifestyle permanently? Dr. Gemma Newman has some useful advice to guide you.
There are so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—that it can get confusing. With Veganuary gaining momentum, more and more people are taking on the challenge each year. In 2018, 170,000 people participated, which was a huge jump from 2017’s numbers. Last year saw over 250,000 participants, and this number keeps growing.
But is a vegan diet actually healthy, and how is it different from other diets we hear about? Nutrition can be confusing, with mixed messages from the media, food companies, and even health professionals. However, it’s hard to dispute the benefits of consuming lots of fruits and vegetables and sticking to whole, unprocessed foods while cutting out things like processed meats, sugary treats, and white bread when possible.
When unsure about what’s healthy, people often continue eating as they always have, thinking “everything in moderation” is the way to go. This approach isn’t recommended, especially for items like sugary drinks and processed meats, since moderation doesn’t apply to things that are detrimental to your health. For example, processed meats are classified as a carcinogen by the World Health Organization, linking them to cancer.
Dr. David Katz, co-founder of the American College of Lifestyle Medicine, gathered top nutrition scientists to create a consensus on healthy eating. They agreed a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key for good health. Paleo and whole food plant-based diets have more in common with each other than with the typical Western diet.
When it comes to heart health, whole food plant-based eating is the only approach proven to reverse coronary artery blockages within weeks. The landmark Lifestyle Heart Trial and the Mount Abu Heart Trial confirm these results, making this diet a strong recommendation for preventing heart disease, our leading cause of death.
Switching to a plant-based diet might feel daunting if you’re used to a Western diet, but there are ways to make it easier. Start with cookbooks that offer simple, plant-based recipes, like “So Vegan in 5” by Roxy Pope and Ben Pook, and “BOSH!” by Henry Firth & Ian Theasby. These resources can help you transition smoothly. Explore vegan on social media for inspiration, and try modifying your favorite meals by substituting animal products with plant-based alternatives, like chickpeas in place of chicken for curry.
Begin your plant-based journey by changing your breakfast a few times a week, then move on to lunches and dinners, gradually increasing the number of vegan meals. A complete switch might bring benefits within weeks, although you might experience initial digestive changes as your body’s bacteria adjusts.
Both the American and British Dietetic Associations acknowledge that well-planned plant-based diets support healthy living at any age and may prevent diseases like heart disease and cancer. Such diets can also reduce the risk of respiratory disorders, allergies, and recurrent infections in children.
We’re in a world where nutrients in foods are depleting due to soil degradation. Western diets often lack vital nutrients such as magnesium, folate, and fiber, correlating with obesity and other diseases that a whole food, plant-based diet can improve. Embracing nutrient-dense foods as promoted by Dr. Joel Fuhrman’s ‘nutritarian approach’ is beneficial. However, when excluding animal products entirely, certain supplements like vitamin B12 become necessary.
Supplementing B12 is crucial since it’s hard to get solely from plant-based diets. Adults need about 1.5 micrograms a day, but higher doses are recommended to ensure proper absorption and prevent deficiencies. B12 can be obtained through fortified foods or supplements, and absorption issues can occur due to several factors like age and certain medications.
Vitamin D is another common deficiency; getting enough sunlight or taking supplements is important. Additionally, investing in EPA/DHA omega-3 supplements derived from algae supports heart health without the risks associated with consuming fish.
Dr. Gemma Newman, with 15 years of medical experience, emphasizes the importance of making informed dietary choices for long-term health benefits.