Did you try Veganuary this year or are you thinking about making plant-based eating a permanent habit? If so, Dr. Gemma Newman has some great tips to help you out.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to get confused about which one works. Veganuary is growing more popular every year. In 2018, 170,000 people signed up, marking a 183% increase over the previous year. By last year, over 250,000 people participated, and the numbers continue to rise.
But is a vegan diet truly healthy? What sets it apart from other diets we hear are good for our health? There’s plenty of confusion about nutrition, fueled by the media, food companies, and even some health professionals.
However, nobody can deny the benefits of eating lots of vegetables and fruits, and choosing whole, unprocessed foods. It’s also important to limit or avoid processed meats, sugary snacks and drinks, and white flour products.
People often fall back on the idea of “everything in moderation” when they’re unsure about healthy eating. But we wouldn’t tell smokers to smoke in moderation, so why treat sugary drinks and processed meats any differently? The World Health Organization classifies processed meats as a class 1 carcinogen, which means they are known to cause cancer.
Luckily, Dr. David Katz, founder of the American College of Lifestyle Medicine, brought together leading nutrition scientists to form a consensus for his ‘True Health Initiative.’ They agree that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health.
Diet patterns that promote heart health are particularly important, as heart disease is still the leading cause of death. The whole food plant-based diet is the only one proven to reverse coronary artery blockages within weeks, based on studies like the Lifestyle Heart Trial and the Mount Abu Heart Trial.
Switching from a typical Western diet to a plant-based diet can seem daunting. If you stuck with Veganuary, great job! If not, don’t worry—I’m here to help you get started.
If you’re new to plant-based eating, some cookbooks can make the transition easier. “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 simple recipes with just five ingredients each. “BOSH!” by Henry Firth & Ian Theasby includes over 80 healthy vegan recipes and is the most popular plant-based online channel in the world.
You might also get inspired by searching vegan on Instagram to see how others have made the switch.
Start by modifying your favorite meals. Replace chicken with chickpeas, beef Bolognese with lentil Bolognese, and a Mexican chili with a three-bean chili. Gradually experiment with new flavors and ideas, and don’t pressure yourself.
Begin by making your breakfast entirely plant-based two to three times a week. Then do the same with your lunch. Slowly increase the number of plant-based meals until you have a variety of options to choose from regularly.
Transitioning to a whole food plant-based diet might lead to quick benefits, often within two to three weeks. Initially, you might experience some bloating or gas as your gut adjusts to the new diet.
Both the American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets are healthy for all age groups and can help prevent diseases, including heart disease and cancer. Plant-based diets are also linked to lower risks of chronic respiratory disorders, allergies, and childhood infections.
We live in a nutrient-depleted world due to modern farming practices, which means even a Western diet can be lacking essential nutrients. A well-planned whole food plant-based diet is nutrient-dense, especially when following a ‘nutritarian approach’ that focuses on foods rich in vitamins, minerals, fiber, and antioxidants.
However, you might need to supplement certain nutrients if you’re fully plant-based. Vitamin B12, vitamin D, and omega-3 fatty acids (EPA/DHA) are particularly important. Vitamin B12 can be found in fortified foods or taken as a supplement. Vitamin D can come from daily sunshine exposure or supplements, especially if you’re deficient. Algae-based omega-3 supplements are an excellent alternative to fish oil.
Dr. Gemma Newman has been practicing medicine for 15 years and is a Senior Partner at a family medical practice. She studied at the University of Wales College of Medicine and has experience across various specialties.
Making a diet change can seem challenging, but starting slow and finding resources can make it a fun and rewarding journey.