Are you trying out a vegan lifestyle this year? Or perhaps you’re considering making plant-based eating a long-term habit? Dr. Gemma Newman has some useful tips for you.
With all the different diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to get overwhelmed. You might wonder if any of them truly work and which one is the best.
Veganuary is becoming more popular each year. In 2018, 170,000 people joined the movement, marking a 183% increase from 2017. Last year, the number rose to over 250,000 participants, and it’s likely even more signed up this year.
Is going vegan healthy? How does it compare to other diets touted for health benefits? There’s a lot of confusion about nutrition, often fueled by the media, food corporations, and even some health experts.
However, few people dispute the value of eating lots of fruits and vegetables, the advantages of unprocessed foods, and the need to avoid processed meats, sugary cakes, sweets, fizzy drinks, white flour, and white bread when possible. The benefits of consuming a diet rich in fruits and vegetables are clear.
When people are uncertain about what’s healthy, they might stick to their usual eating habits, claiming “everything in moderation.” But this mindset isn’t always true. We don’t tell smokers to smoke in moderation; the same logic applies to sugary drinks and processed meats. You wouldn’t dream of giving a child a hot dog or a chicken nugget if you equate them with the dangers of smoking. The World Health Organization classifies processed meats as a class 1 carcinogen—a known cancer cause.
Thankfully, Dr. David Katz, a founder of the American College of Lifestyle Medicine, gathered leading nutrition scientists to form a consensus on the basics of a healthy diet. They agreed on the importance of a diet high in vegetables, fruits, beans, nuts, seeds, whole grains, and water.
Paleo and whole-food plant-based diets share more similarities than differences, especially when compared to the average Western diet. Considering heart health—which is crucial given that heart disease remains a top killer—the only diet shown to reverse coronary artery blockages within weeks is the whole-food, plant-based approach. Studies like the Lifestyle Heart Trial and the Mount Abu Heart Trial highlight this. No other diet shows similar results, so until new evidence emerges, a mostly plant-based diet remains a wise choice.
Transitioning from a Western diet to a plant-based one can seem daunting, but there’s plenty of help available. If a plant-based diet is indeed the healthiest option, here’s how to start:
If you’re new to plant-based eating, consider cookbooks to guide your transition. “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 simple recipes using just five ingredients you can easily find at your local supermarket. “BOSH!” by Henry Firth & Ian Theasby includes over 80 healthy vegan recipes and is based on the world’s largest plant-based online platform.
You can also find inspiration by searching vegan on Instagram to see how others have transitioned to plant-based diets. Start by modifying your favorite meals. For example, swap chicken curry with chickpea curry or make a lentil Bolognese instead of beef.
Start slow and make it fun. You could begin with plant-based breakfasts a few times a week and gradually include more plant-based meals until they become regular habits. Adopting a fully whole-food, plant-based diet may provide noticeable health benefits within a few weeks.
Both the American and British Dietetic Associations agree that well-planned plant-based diets can support healthy living for people of all ages and help prevent diseases like heart disease and cancer. Plant-based diets may also reduce the risk of chronic respiratory issues, allergies, and recurring infections in children, potentially setting them up for a healthier future.
Given our nutrient-depleted world due to factors like land degradation and pesticide use, the typical Western diet falls short in important nutrients like magnesium, folate, and fiber. It’s also linked with obesity and chronic diseases. A well-planned whole-food, plant-based diet is likely one of the most nutrient-dense ways to eat, emphasizing foods rich in vitamins, minerals, fiber, and antioxidants.
If you choose a fully plant-based diet, there are a few supplements to consider:
Vitamin B12 is essential and mostly found in animal products, so you’ll need a supplement. Adults need about 1.5 mcg a day, but higher doses, like 10 mcg daily or 2000 mcg weekly, are safe and ensure proper absorption. Fortified foods can also provide B12, but it’s important to check the content.
Vitamin D is something many people are deficient in. Your body can make vitamin D from sunlight, but if your shadow is very long or nonexistent, supplementation is wise—at least 1000 IU a day for normal levels, and 2000 IU if you often run low.
EPA/DHA supplements are great sources of omega-3 fatty acids. Made from algae, they offer heart health benefits without eating fish, which can contain pollutants. Milled flaxseed is another superfood that can help: adding one to two tablespoons a day to your meals can lower blood pressure and support heart health.
Dr. Gemma Newman is a senior partner at a family medical practice and has worked in medicine for 15 years. She studied at the University of Wales College of Medicine and has experience in various medical specialties.