Did you try Veganuary this year or are you thinking about going vegan or incorporating more plant-based meals into your routine? Dr. Gemma Newman has some valuable advice to share.
With so many diet options out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to get confused. However, the rise in Veganuary participants suggests a growing interest in vegan diets. In 2018, 170,000 people joined in, which was a significant increase from 2017, and by last year, over 250,000 people participated.
But is a vegan diet really healthy, and how does it stand out compared to other diets? There’s a lot of confusion about nutrition often spread by media, food companies, and even health professionals. However, it’s hard to contest the benefits of eating lots of fruits and vegetables, focusing on whole, unprocessed foods, and cutting down on processed meats, sugary treats, and white bread.
Many people stick to eating in moderation due to confusion over what’s healthy, but this approach doesn’t always apply well to everything. Just as we wouldn’t recommend smoking in moderation, the same goes for consuming sugary drinks and processed meats, which the World Health Organization classifies as harmful to health.
Fortunately, nutrition experts like Dr. David Katz have come together to form a consensus on healthy eating, highlighting the importance of a diet filled with vegetables, fruits, beans, nuts, seeds, whole grains, and water. Compared to a typical Western diet, even diverse diets like paleo and whole food plant-based have more in common.
When it comes to heart health, which is crucial since heart disease is a leading cause of death, a whole food plant-based diet stands out. It’s the only diet scientifically proven to reverse coronary artery blockages, as demonstrated by the Lifestyle Heart Trial and recent studies like the Mount Abu Heart Trial.
Transitioning from a Western diet to a plant-based one might seem challenging, but it’s doable. If you’re interested in trying a plant-based diet, there are resources available to help get you started.
Cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook offer simple recipes with only five ingredients, making it easy to find what you need in your local supermarket. “BOSH!” by Henry Firth & Ian Theasby provides over 80 healthy vegan recipes and has a huge online following to inspire your culinary journey.
Begin by swapping favorite dishes for their plant-based versions, like replacing chicken curry with chickpea curry or beef Bolognese with lentil Bolognese. As you experiment, you’ll discover new flavors and dishes.
Start small by having plant-based breakfasts a few times a week, then gradually increase the number of plant-based meals you eat. This gradual transition can help your body adjust more smoothly, though you may experience some digestive changes early on.
According to the American Dietetic Association and the British Dietetic Association, a well-planned plant-based diet is not only suitable for all ages but may also reduce the risk of heart disease, cancer, and other chronic conditions. The British Dietetic Association even launched the Blue Dot Campaign to emphasize plant-based diet advice for everyone.
Given our nutrient-depleted environment due to factors like soil degradation and pesticides, Western diets often lack essential nutrients such as magnesium, folate, and fiber, posing risks of obesity and chronic diseases. Conversely, a carefully planned whole food plant-based diet is nutrient-dense and considered more healthful.
Even on a plant-based diet, you may need certain supplements. For instance, vitamin B12 is crucial as it’s not naturally available in plant foods. Adults typically need a daily dose or a larger weekly dose to prevent deficiency. Vitamin D, often obtained through sunlight, and Omega-3s like EPA/DHA from algae are also recommended.
Dr. Gemma Newman, with her extensive medical background, suggests starting with gradual dietary changes to enjoy the benefits of a plant-based lifestyle while ensuring proper nutrient intake through thoughtful supplementation.