Have you tried Veganuary this year or are you thinking about going vegan or eating more plant-based long-term? Dr. Gemma Newman has some useful advice for you.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to get confused. Are some diets better than others? If so, which one should you choose?
Veganuary is becoming more popular every year. In 2018, 170,000 people signed up, an increase of 183% from 2017. Last year, over 250,000 people took on the challenge, and this year, the numbers are likely even higher.
People often wonder if a vegan diet is healthy and how it compares to other diets promoted for health benefits. There’s a lot of mixed information about nutrition from the media, food companies, and even healthcare professionals. However, there’s general agreement on the importance of eating plenty of vegetables and fruits, choosing whole, unprocessed foods, and limiting or avoiding processed meats, sugary snacks and drinks, white flour, and white bread.
People often stick to what they’ve always eaten because they find diet advice confusing and end up saying, “everything in moderation.” But moderation isn’t always the best advice. We wouldn’t tell smokers to smoke in moderation. Similarly, processed meats and sugary drinks are harmful regardless of moderation. For example, processed meats are classified as a certain cause of cancer by the World Health Organization.
Dr. David Katz, a founder of the American College of Lifestyle Medicine, gathered top nutrition scientists to agree on common dietary principles. They concluded that diets rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water are essential for health. There’s a strong similarity between a paleo plate and a whole food plant-based plate compared to the average Western diet.
When it comes to heart health, which remains a leading cause of death, the whole food plant-based diet is the only one proven to reverse coronary artery blockages within weeks, as shown by studies published in The Lancet and replicated in subsequent trials.
Transitioning from a typical Western diet to a plant-based one can seem daunting, but it’s achievable. Starting with simple cookbooks can help. “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 easy recipes with just five ingredients each, while “BOSH!” by Henry Firth and Ian Theasby provides over 80 healthy vegan recipes.
You can also find inspiration from people’s stories on Instagram using vegan. A good strategy is to modify your favorite meals. For instance, turn a chicken curry into a chickpea curry or a beef Bolognese into a lentil Bolognese. The goal is to enjoy the vegan versions of your beloved dishes and gradually introduce more plant-based meals.
Start by making your breakfast plant-based two to three times a week, including the milk in your tea or coffee. Then, shift your lunch to plant-based as well. Gradually, increase the number of plant-based meals until it becomes a regular part of your routine.
Switching to a full whole food plant-based diet can bring benefits within two to three weeks. Initially, you might experience some bloating or flatulence as your gut adjusts, but this is temporary.
Both the American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets are suitable for all age groups and can help prevent diseases, including heart disease and cancer. They can also lower the risk of chronic respiratory disorders, allergies, and infections in children.
Given the nutrient-deficient state of modern diets due to soil degradation and pesticide use, a well-planned plant-based diet can be the most nutrient-dense. Yet, supplements might be necessary, especially Vitamin B12, which isn’t naturally available in plant foods. Adults need about 1.5 micrograms of B12 daily, but higher doses are recommended to ensure safety and effectiveness.
Vitamin D is another important supplement, as many people are deficient. You can produce enough vitamin D from sunlight when your shadow is shorter than your body. Otherwise, supplements of 1000 to 2000 IU daily are recommended.
EPA/DHA supplements, made from algae, are also beneficial for heart health, avoiding the pollutants found in fish. Flaxseeds are a good source of omega-3 fatty acids—adding a tablespoon to your daily diet can significantly boost heart health.
Dr. Gemma Newman is an experienced medical professional with expertise in various medical fields. She advocates for plant-based diets based on the impressive health benefits they provide. Consider integrating more plant-based meals into your diet for long-term health benefits.