Did you try Veganuary this year, or are you thinking of going vegan or making plant-based eating a regular thing? Dr. Gemma Newman has some handy tips for you.
With so many diets like low fat, high fat, low carb, high carb, vegan, paleo, and keto, it’s easy to feel overwhelmed. Is there a right one? And if so, which one is it? Veganuary is gaining traction, with participation growing every year. In 2018, around 170,000 people signed up, an increase of 183% from 2017. By last year, over 250,000 people jumped on board, and the numbers continue to rise.
But is going vegan healthy, and how is it different from other diets touted for health benefits? There’s a lot of mixed information floating around about nutrition, largely due to the media, food companies, and sometimes even health professionals. However, few can dispute the health benefits of eating lots of vegetables and fruits, whole unprocessed foods, and minimizing or avoiding processed meats, sugary snacks, sodas, white flour, and bread.
Often, people stick to eating as they always have out of confusion about what’s healthy, subscribing to the “everything in moderation” theory. But we don’t suggest smokers smoke moderately, so why consider sugary drinks and processed meats any differently? Processed meats are classified by the World Health Organization (WHO) as a known cancer cause, so they aren’t advisable, even in moderation.
Dr. David Katz, a founder of the American College of Lifestyle Medicine, sought consensus from leading nutrition scientists as part of the ‘True Health Initiative,’ and they agreed a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health. If you compare paleo and whole food plant-based diets, both look healthier than the average Western diet.
Research shows that a whole food plant-based diet is the only eating style that can reverse coronary artery blockages in weeks, as seen in The Lifestyle Heart Trial published in 1990 and reinforced by the Mount Abu Heart Trial. No other diet has replicated these results, making plant-based eating sensible until new evidence says otherwise.
Switching from a Western diet to plant-based can seem tough, but it’s not impossible. Here’s how you can start if you’re ready for this change. If you’re unsure where to begin with plant-based eating, try cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, which offers over 100 easy recipes with only five ingredients found at local supermarkets. Another great option is “BOSH!” by Henry Firth and Ian Theasby, offering over 80 healthy vegan recipes.
Instagram hashtags like vegan are full of inspiring stories of people transitioning to plant-based diets. How you start this exciting journey can depend on your current favorites. Consider tweaking favorites like turning chicken curry into chickpea curry, beef Bolognese into lentil Bolognese, or Mexican chili into a three-bean version. Enjoying the vegan twists on your favorite dishes means you’re on the right track.
Begin with a fully plant-based breakfast two to three times a week, including swapping out milk in your tea or coffee. After getting used to this, apply the same to your lunches. Soon, you’ll have several plant-based meals to replace your old habits. Switching to a whole food plant-based diet can yield benefits quickly, typically within two to three weeks. However, as your gut adjusts to this new way of eating, initial bloating might occur.
The American and British Dietetic Associations agree that well-planned plant-based diets can support health at all ages and may offer disease-prevention benefits, including reduced risks of heart disease, cancer, and chronic respiratory disorders. The British Dietetic Association’s Blue Dot Campaign emphasizes the importance of providing plant-based diet advice to all ages and income levels.
Our nutrient-depleted environment, due to factors like mono-cropping and pesticide use, has impacted nutrient availability. Western diets often lack crucial nutrients like magnesium, folate, and fiber and are linked to obesity and chronic diseases, making a whole food plant-based diet a nutrient-dense alternative. This approach, highlighted by Dr. Joel Fuhrman, prioritizes avoiding processed foods and choosing nutrient-dense options rich in vitamins, minerals, fiber, and antioxidants.
Some supplements are necessary for those eliminating animal products. Vitamin B12 is a must if you’re fully plant-based, as it’s not typically available from non-animal sources. Adults need about 1.5mcg of B12 daily, yet taking higher doses, like 10mcg daily or 2000mcg weekly, is recommended to prevent deficiencies and manage homocysteine levels, which relate to heart health. B12 can be found in fortified foods like soy milk, nutritional yeast, and cereals, or taken as a supplement.
Many will need vitamin D supplements due to lack of sunlight exposure, aiming for 1000iu daily, or 2000iu if levels are low. Omega-3 supplements from algae can support heart health without needing fish. Adding nutrient-rich foods like milled flaxseed to your diet can lower blood pressure and enhance heart health too.
Dr. Gemma Newman, a Senior Partner at a family medical practice, has extensive experience across various medical specialties. If plant-based eating interests you, take gradual steps towards this healthier lifestyle.