Have you tried Veganuary this year or are you thinking about making plant-based eating a permanent part of your lifestyle? Dr. Gemma Newman has some practical advice to help you out.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it can be overwhelming to figure out which one works best. But Veganuary is gaining momentum, and its popularity continues to rise. In 2018, 170,000 people joined in, marking a 183% increase from the previous year. By last year, the number had grown to over 250,000 participants.
You might wonder if a vegan diet is healthy and how it differs from other diets recommended for good health. Historically, there has been a lot of confusion around nutrition due to media, food companies, and even health professionals. However, it’s well-acknowledged that eating lots of fruits and vegetables and choosing whole, unprocessed foods are beneficial, while limiting processed meats, sugary treats, and refined products is advised.
Many people, unsure about what constitutes a healthy diet, tend to stick to what they’ve always eaten, often justifying it with “everything in moderation.” But this approach isn’t always accurate. For instance, moderation isn’t advised with smoking or sugary drinks. According to the World Health Organization (WHO), processed meats are class 1 carcinogens, known to cause cancer, so they aren’t good for you in any amount.
Dr. David Katz, a founder of the American College of Lifestyle Medicine, brought top nutrition scientists together to form an agreement on what constitutes a healthy diet. They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is essential for good health. Interestingly, a paleo diet and a whole food plant-based diet share more similarities with each other than with a typical Western diet.
Considering heart health, the only diet proven to reverse coronary artery blockages within weeks is the whole food plant-based diet. This was revealed through studies like the Lifestyle Heart Trial published in The Lancet in 1990 and replicated in the Mount Abu Heart Trial.
Switching to a plant-based diet might seem daunting, especially if you’re used to a Western diet. But if you are interested in starting, here’s a guide. You can begin by trying recipes from cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, which offer simple meals with just five ingredients, and “BOSH!” by Henry Firth & Ian Theasby, which provides over 80 healthy vegan recipes.
Looking for vegan on Instagram can also inspire you with stories from people transitioning to plant-based eating. Start modifying favorite meals to plant-based versions, like turning a chicken curry into a chickpea curry.
Begin by switching to plant-based breakfasts two or three times a week and gradually extend this to lunches. Eventually, you’ll develop a repertoire of plant-based meals. If you dive into a completely whole food plant-based diet right away, you might notice improvements within two to three weeks. Initially, you might experience some bloating as your gut bacteria adjust.
Both the American and British Dietetic Associations agree that well-planned plant-based diets can support healthy living in all age groups and may help prevent diseases like heart disease and cancer. They can also reduce the risk of chronic conditions, respiratory disorders, and allergies.
We now live in a nutrient-depleted world due to soil degradation from practices like mono-cropping and excessive pesticide use. A Western diet often lacks essential nutrients like magnesium, folate, and fiber and is linked to obesity and chronic diseases that improve with a whole food, plant-based diet.
A plant-based diet is a nutrient-dense way to eat. However, if fully excluding animal products, you’ll need supplements. Vitamin B12 is essential, as it’s not naturally available in plant-based foods. B12 supplements are crucial for preventing deficiencies and are available in various forms.
Vitamin D, another nutrient that many people lack, can be obtained through sunlight and supplements. Omega-3 fatty acids EPA/DHA from algae are also beneficial for heart health, avoiding the pollutants found in fish oil.
Flaxseeds are another superfood, helping lower blood pressure and promoting heart health. Dr. Gemma Newman, a seasoned medical professional, emphasizes the benefits of a plant-based diet for managing conditions like diabetes and improving overall health.
If you’re considering transitioning to a plant-based diet, incorporating these elements can support your journey to better health while reducing disease risks.