Did you try Veganuary this year or are you thinking about adopting a plant-based lifestyle for good? Dr. Gemma Newman has some great tips to help you get started.
With so many diet trends like low fat, high fat, low carb, high carb, vegan, paleo, and keto, it’s easy to get overwhelmed. But which ones actually work, and which is the best? Veganuary, a campaign encouraging people to go vegan for January, is growing each year. In 2018, 170,000 people participated, a 183% increase from 2017. Last year, over 250,000 people took part and the numbers are expected to keep rising.
So, is a vegan diet healthy? How does it differ from other diets hailed for their health benefits? There’s been a lot of misinformation about nutrition, spread by the media, food companies, and sometimes even health professionals. But there’s no arguing the advantages of eating lots of vegetables, fruits, and whole unprocessed foods, while avoiding processed meats, sugary snacks, and white breads.
When confused about healthy eating, people often continue their usual habits, claiming “everything in moderation.” However, this doesn’t apply to harmful items like sugary drinks and processed meats. The World Health Organization classifies processed meats as a class 1 carcinogen, linked to cancer.
Dr. David Katz, a founder of the American College of Lifestyle Medicine, gathered leading nutrition scientists for the ‘True Health Initiative,’ agreeing that diets rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water are fundamental to health. Both paleo and plant-based diets share these core foods, differing greatly from the typical Western diet.
To address heart health, vital since heart disease is the leading cause of death, studies show that only a whole food plant-based diet can reverse coronary artery blockages. Findings from the Lifestyle Heart Trial in 1990 and more recent Mount Abu Heart Trial support this.
Transitioning from a Western diet to a plant-based one may seem daunting. But with guidance, it’s achievable. Consider starting with cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, offering over 100 simple recipes using just five ingredients, or “BOSH!” by Henry Firth & Ian Theasby, featuring over 80 healthy vegan recipes.
Social media hashtags like vegan can also offer inspiration and support. Start by tweaking favorite meals, like turning a chicken curry into a chickpea curry, or a beef Bolognese into a lentil one. Gradually replacing meals with plant-based versions can ease the transition.
Begin with plant-based breakfasts a few times a week, then move on to lunches. Over time, increase your plant-based meals until most of your diet avoids animal products. This way, you’ll likely notice health benefits within two to three weeks.
The American Dietetic Association and the British Dietetic Association endorse well-planned plant-based diets for all ages, highlighting their role in preventing heart disease, cancer, chronic respiratory disorders, allergies, and infections.
Our nutrient-depleted world, due to soil degradation and pesticide use, means a Western diet often lacks essential nutrients like magnesium, folate, and fiber, and is linked to obesity and lifestyle diseases. A whole food plant-based diet, especially one rich in various nutrients, can be more beneficial.
Supplements can help with key nutrients. Ensure vitamin B12 intake through supplements or fortified foods like soy milk and nutritional yeast. Adults need about 1.5mcg daily, but higher doses ensure sufficient absorption. Vitamin D, often lacking, can be boosted through sunlight or supplements, recommended at 1000iu daily, or 2000iu if levels are low.
EPA/DHA (omega-3 fatty acids) from algae supplements can support heart health without relying on fish. Ground flaxseed is another great addition for heart health, easily mixed into meals.
Dr. Gemma Newman, a seasoned doctor with 15 years of experience, is here to help you on your plant-based journey. She emphasizes that inclusive of age and economic background, everyone can benefit from a well-planned plant-based diet for better health now and in the future.