Did you try Veganuary this year? Are you interested in going vegan or incorporating more plant-based foods into your diet? Dr. Gemma Newman has some useful advice.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it can be overwhelming to decide which one to follow. But which diet is truly the best?
Veganuary continues to gain popularity. In 2018, 170,000 people signed up, an 183 percent increase from 2017. Last year, over 250,000 participated, and the numbers are expected to keep rising.
But is a vegan diet healthy? How does it stand out in comparison to other diets that are often recommended for better health?
There’s a lot of misinformation about nutrition, spread by the media, food companies, and even some health professionals. However, the benefits of consuming plenty of vegetables and fruits and choosing whole, unprocessed foods are undeniable. Limiting or avoiding processed meats, sugary foods, fizzy sugary drinks, white flour, and white bread is also advised.
Often, people stick to their regular eating habits, claiming ‘everything in moderation,’ which isn’t always true. For example, moderation isn’t advised for smoking, sugary drinks, or processed meats, which the WHO has classified as carcinogens. The fact is, processed meats are not good for you.
Dr. David Katz of the American College of Lifestyle Medicine gathered top nutrition scientists for his ‘True Health Initiative,’ which concluded that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is crucial for health.
Diets like paleo and whole food plant-based have more in common compared to the typical Western diet. For heart health, the whole food plant-based diet is particularly effective. It’s the only approach proven to reverse coronary artery blockages within weeks, demonstrated in studies like the Lifestyle Heart Trial and the Mount Abu Heart Trial.
Switching to a vegan or plant-based diet can be daunting, especially if you’re used to a Western diet. But don’t worry, I’m here to help you start this journey. If you want to ease into plant-based eating, consider these cookbooks:
“So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 recipes using just five ingredients, making them easy to find at your local supermarket. “BOSH!” by Henry Firth & Ian Theasby includes over 80 healthy vegan recipes and has a popular online presence with viral videos.
You can also find inspiration on Instagram by searching vegan hashtags, which showcase various journeys into plant-based eating.
Begin by modifying your favorite meals. For instance, swap chicken curry with chickpea curry, beef Bolognese with lentil Bolognese, and make a three-bean chili instead of a meat chili. If you enjoy these alternatives, you’re on the right path.
Start with a plant-based breakfast a few times a week, then gradually include plant-based lunches. Over time, you’ll develop a routine with several go-to plant-based meals.
If you switch to a whole food plant-based diet immediately, you’ll likely notice benefits within two to three weeks. However, your gut bacteria will need time to adjust, so some initial bloating or flatulence might occur.
Both the American and British Dietetic Associations agree that well-planned plant-based diets support healthy living at all ages and may prevent diseases like heart disease and cancer, the leading causes of death in the Western world. These diets can also reduce the risk of chronic respiratory disorders, allergies, and infections in children.
The British Dietetic Association’s Blue Dot Campaign highlights the importance of plant-based diet advice from dietitians.
Unfortunately, modern diets often lack essential nutrients due to degraded soil and pesticide use. A Western diet can be deficient in magnesium, folate, and fiber, and is linked to obesity and chronic diseases. A whole food plant-based diet, especially the ‘nutritarian approach’ by Dr. Joel Fuhrman, is more nutrient-dense and emphasizes vitamins, minerals, fiber, and antioxidants.
If you adopt a fully whole food plant-based diet, you’ll need supplements for nutrients that are harder to obtain, such as vitamin B12, vitamin D, and EPA/DHA omega-3 fatty acids from algae.
For B12, adults need about 1.5mcg a day, but Dr. Newman recommends 10mcg daily or 2000mcg weekly for better absorption. B12 can be found in fortified foods or taken as a supplement. Even those who consume meat may need B12 supplements, especially after age 50, due to absorption issues.
Vitamin D is also crucial, especially if you’re not getting enough sunlight. A daily intake of 1000iu is generally recommended, with higher doses for those who are deficient. EPA/DHA supplements from algae can optimize heart health and avoid contaminants found in fish.
Adding milled flaxseed to your diet can help lower blood pressure and boost heart health. Use it in your morning porridge, salads, or baked goods.
Dr. Gemma Newman, a medical professional with extensive experience in various specialties, recommends a plant-based diet for its numerous health benefits and potential to reduce the risk of major diseases.