Did you try Veganuary this year, or are you thinking about embracing a vegan lifestyle or making plant-based eating a regular habit? 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 tough to keep track. But do any of them really work, and if so, which is the best?
Veganuary is becoming more popular each year. In 2018, 170,000 people joined in, which was a massive 183% increase from 2017. Last year, over 250,000 took up the challenge, and this year, the number is expected to have grown even more.
So, is going vegan good for your health? What sets it apart from other diets that claim to be beneficial?
There’s been a lot of confusion around nutrition, fueled by media, food companies, and even healthcare professionals. Yet, the benefits of eating lots of vegetables and fruits are hard to dispute. Focusing on whole, unprocessed foods and cutting down on processed meats, sugary snacks, sodas, and white bread is universally agreed upon.
However, when unsure of what’s truly healthy, some people stick to their usual eating habits, declaring “everything in moderation.” This approach isn’t ideal. Just as we wouldn’t advise smoking in moderation, we shouldn’t suggest consuming sugary drinks and processed meats in moderation. For instance, processed meats are classified by the World Health Organization as a carcinogen—a known cause of cancer—so moderation isn’t beneficial here.
Fortunately, Dr. David Katz from the American College of Lifestyle Medicine gathered leading nutrition scientists globally to establish a consensus known as the ‘True Health Initiative.’ They agreed that a diet filled with vegetables, fruits, beans, nuts, seeds, whole grains, and water is essential for good health.
Comparing a paleo diet to a whole food plant-based diet, you’ll find they share more similarities than differences, especially when compared to a typical Western diet. Let’s consider diets that support heart health since heart disease is still the leading cause of death.
The only eating plan proven to reverse coronary artery blockages quickly is a whole food plant-based diet. Studies like The Lifestyle Heart Trial in 1990 and the Mount Abu Heart Trial show impressive outcomes through dietary changes alone, credited to Dr. Caldwell Esselstyn’s research. No other diet has achieved similar results, making it wise to recommend this option for heart disease prevention unless new evidence suggests otherwise.
Making the switch to a more plant-based diet can feel daunting, especially if you’re used to a Western diet. But for those who have stuck with Veganuary, well done! If you’re looking to try a plant-based diet, here are some tips to get started.
If you’re considering eating plant-based but don’t know where to start, some cookbooks can help with the transition.
“So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 recipes with just five ingredients, using items you can find in your local grocery store. Also, “BOSH!” by Henry Firth and Ian Theasby features over 80 healthy vegan recipes. Their plant-based channel is widely popular, and their book guides readers on cooking delicious vegan meals.
Instagram’s vegan can provide inspiration from those who have transitioned to plant-based diets. Start by tweaking dishes you already enjoy. If you love chicken curry, try making it with chickpeas instead, or swap beef Bolognese with lentils and your chili with a mix of beans. If you like the vegan version of your favorite dish, that’s a success!
Start slow by trying a plant-based breakfast two to three times a week, replacing milk in your tea or coffee. Next, incorporate plant-based lunches several times weekly, and gradually increase your plant-based meals. Eventually, you’ll have four or five go-to meals that fit your new lifestyle.
Adopting a whole food plant-based diet can bring quick benefits, often in just two or three weeks. But remember, if this way of eating is new to you, your digestive system might take time to adjust, leading to temporary bloating or gas.
Both the American and British Dietetic Associations acknowledge that well-planned plant-based diets can sustain healthy living for all ages and prevent diseases such as heart disease and cancer. Plant-based diets also reduce the risk of chronic respiratory problems, allergies, and recurring infections in children, offering long-term health benefits.
The British Dietetic Association’s Blue Dot Campaign emphasizes the importance of dieticians being equipped to provide plant-based dietary advice to people of all ages and income levels.
Today, we face a nutrient-depleted world due to practices like monoculture and pesticide overuse. A Western diet often lacks vital nutrients like magnesium, folate, and fiber and is linked to obesity and chronic diseases that can improve with a plant-based diet.
A well-planned whole food plant-based diet is likely the most nutrient-dense diet, especially the “nutritarian approach” suggested by Dr. Joel Fuhrman, which focuses on avoiding processed foods and selecting nutrient-rich options. However, if you exclude all animal products, some supplements become important.
For a fully plant-based diet, vitamin B12 is crucial. Adults need 1.5 mcg a day, but it’s advised to take at least 10 mcg daily or 2000 mcg weekly to break down homocysteine protein, linked to heart attacks and strokes. Absorbing B12 in small amounts often is most effective, so fortified foods or easy supplements are recommended.
Vitamin D is typically manufactured through sun exposure, but supplements of at least 1000 IU daily (or 2000 IU for those with low levels) are a good idea. EPA/DHA supplements from algae are valuable for optimal heart health without fish, avoiding the toxins in our polluted oceans.
Eating flaxseed, a proven superfood, can benefit heart health. Consuming one to two tablespoons daily can lower blood pressure and boost heart health.
Dr. Gemma Newman, with 15 years in medicine, currently serves as Senior Partner at a family medical practice. She has vast experience across various medical disciplines, offering insights into diet and health.