Did you give Veganuary a try this year? Whether you’re thinking of going fully vegan or just want to include more plant-based meals in your routine, Dr. Gemma Newman has some handy advice. With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it can get pretty confusing. But surely some must work better than others, right?
Veganuary is still going strong and gaining popularity every year. In 2018, 170,000 people registered, marking a whopping 183% increase from 2017. Last year, the number exceeded 250,000 participants, and it’s expected to grow this year too. But is switching to a vegan diet actually healthy, and how does it stand apart from other diets recommended for health?
There’s a lot of mixed information about nutrition from the media, food companies, and sometimes even health professionals. Nevertheless, it’s hard to argue against the benefits of eating lots of fruits and vegetables, focusing on whole, unprocessed foods, and limiting or avoiding processed meats, sugary treats, sodas, and white bread.
When people are confused about what’s healthy, they often default to their usual eating habits and claim “everything in moderation.” However, this isn’t entirely true. We wouldn’t advise someone to smoke in moderation, and the same goes for sugary drinks and processed meats. Giving a child a hot dog or chicken nugget is akin to giving them a packet of cigarettes.
According to the World Health Organization (WHO), processed meats are a class 1 carcinogen, which means they are known to cause cancer. So moderation isn’t the key here—it’s best to steer clear.
Thankfully, Dr. David Katz brought together top nutrition scientists worldwide through his True Health Initiative to agree on some fundamental truths. They agreed that a diet abundant in vegetables, fruits, beans, nuts, seeds, whole grains, and water is vital for good health.
If you compare a paleo diet to a whole food plant-based diet, they are more similar to each other than to the typical Western diet. Considering heart disease is our leading cause of death, it makes sense to recommend a mostly whole-food, plant-based diet since it’s the only one that’s been proven to reverse heart disease within weeks.
The Lifestyle Heart Trial, published in The Lancet in 1990, showed impressive results using this diet, thanks to Dr. Caldwell Esselstyn’s work, and similar findings emerged from the Mount Abu Heart Trial. No other diet has matched these results for reversing coronary artery blockages. Given this, a plant-based diet seems like a sensible choice unless new evidence arrives.
If you’re thinking about eating more plant-based foods but don’t know where to start, some cookbooks might help make the transition easier. “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 simple recipes with just five ingredients that are easy to find in your local supermarket. “BOSH!” by Henry Firth and Ian Theasby has over 80 healthy vegan recipes too.
Exploring inspiring stories on social media can also motivate you as you begin this journey. Starting with your favorite dishes is a good idea; try transforming a chicken curry into a chickpea curry or a beef Bolognese into a lentil one. If you enjoy the vegan versions, you’re on the right track.
Begin with easy changes, like making your breakfast plant-based a few times a week, including swapping out the milk in your tea or coffee. Gradually increase the number of plant-based meals until you’re comfortable with several rotating meal ideas. Switching completely to a whole food plant-based diet can bring benefits quickly, usually within two to three weeks. Initially, you might experience some bloating as your gut adjusts to the new diet.
Notably, both the American and British Dietetic Associations recognize well-planned plant-based diets as suitable for all ages and potentially beneficial for disease prevention. These diets can help lower risks of heart disease, cancer, chronic respiratory disorders, allergies, and recurring infections in children, thus securing a healthier future.
Unfortunately, modern farming practices have led to a depletion of nutrients in our food. The typical Western diet often lacks essential nutrients like magnesium, folate, and fiber, and is linked to obesity and chronic diseases. A whole food, plant-based diet, focusing on nutrient-dense foods, can provide better nutrition.
However, if you exclude all animal products, some supplements might be necessary. Vitamin B12 is essential if you’re following a strictly plant-based diet to prevent deficiency. Adults need about 1.5mcg daily, but it’s safer to take at least 10mcg daily or 2000mcg weekly to maintain good health. B12 can be found in fortified foods or taken as a supplement.
Most people are also deficient in vitamin D, which is produced by the body when exposed to sunlight. If you have low levels, consider supplementation. EPA/DHA supplements, derived from algae, can help maintain heart health without consuming fish. Adding milled flax to your meals is another way to enhance your diet with omega-3 fatty acids.
Dr. Gemma Newman has 15 years of experience in medicine and is a senior partner at a family medical practice. She has worked in various fields, including elderly care and general practice, providing her insights into dietary changes and their impact on health.