Did you give Veganuary a shot this year? Thinking about going vegan or making plant-based eating a regular habit? Dr. Gemma Newman has some helpful advice for you.
With various diets like low-fat, high-fat, low-carb, high-carb, vegan, paleo, and keto, it’s easy to get confused. However, many wonder which diet truly works best. Veganuary’s popularity continues to rise, and if past trends are any indication, more people are jumping on board each year. But is a vegan diet genuinely healthy? And how does it differ from other diets touted as beneficial?
Historically, there has been a lot of confusion around nutrition, fueled by media, food companies, and even health experts. Yet, it’s hard to argue against the health benefits of eating plenty of fruits and vegetables, favoring whole, unprocessed foods, and cutting down on processed meats, sugary treats, sodas, white flour, and white bread.
Often, when people aren’t sure what’s healthy, they stick to what they know, justifying it with “everything in moderation.” But moderation isn’t always the answer. For instance, we don’t tell smokers to smoke in moderation. Similarly, processed meats, which the World Health Organization classifies as Group 1 carcinogens, aren’t beneficial in any amount.
Fortunately, Dr. David Katz, with his True Health Initiative, gathered some of the top nutrition scientists to reach a consensus on healthy eating. They agreed on the benefits of a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water. Whether you look at a paleo plate or a whole-food plant-based plate, they have more in common than what you’d find in a typical Western diet.
Considering dietary patterns that promote heart health is essential since heart disease remains the leading cause of death. A whole-food, plant-based diet is the only one proven to reverse artery blockages in weeks, according to studies like the Lifestyle Heart Trial published in The Lancet in 1990.
Switching to a plant-based diet might seem daunting if you’re used to a Western diet. However, don’t worry; it’s manageable. If you’re new to eating plant-based, you might want to start with cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, or “BOSH!” by Henry Firth & Ian Theasby, which offer simple, accessible recipes.
Getting started on this exciting journey often depends on your current food preferences. You can begin by modifying favorite dishes, such as turning chicken curry into chickpea curry or beef Bolognese into lentil Bolognese. As you explore new flavors, plant-based eating can become an enjoyable adventure rather than a chore.
Consider gradually incorporating plant-based meals by starting with breakfast a few times a week, then expanding to lunch. Eventually, you’ll build a repertoire of plant-based meals that replace old habits. While an immediate switch to a whole-food, plant-based diet can show results in a few weeks, your gut may take time to adjust and initially react with bloating as your body adapts.
Both the American and British Dietetic Associations affirm that well-planned plant-based diets support healthy living at any age and may reduce disease risk, including heart disease and cancer, the leading Western-world killers. They also help prevent respiratory disorders, allergies, and infections, improving health now and long term.
In today’s nutrient-depleted world, largely due to agricultural practices, Western diets often lack critical nutrients like magnesium, folate, and fiber, contributing to obesity and lifestyle diseases. By contrast, a well-planned whole-food, plant-based approach offers dense nutrients, particularly when following a “nutritarian” approach of avoiding processed foods and focusing on nutrient-rich options.
If you opt for a fully plant-based diet excluding animal products, consider supplements, especially for Vitamin B12, which is crucial for breaking down homocysteine to prevent heart issues. Adults need about 1.5mcg of Vitamin B12 daily, but taking higher doses through supplements ensures safety and effectiveness. Additionally, consider vitamin D supplements, especially when sunlight exposure is insufficient, and EPA/DHA supplements for omega-3 fatty acids from algae, to support heart health without consuming fish.
Incorporating flaxseeds into meals can also enhance heart health. Dr. Gemma Newman, with her vast experience in various medical fields, emphasizes the benefits of plant-based diets. Given that our lifestyle heavily impacts conditions like diabetes and other chronic diseases, adopting a plant-based diet can be a significant positive change.
