Did you tackle Veganuary this year or are you thinking about making plant-based eating a regular part of your lifestyle? Dr. Gemma Newman has some great advice for you.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to feel overwhelmed. But which ones actually work, and what’s the best choice?
Veganuary has become increasingly popular. In 2018, 170,000 people participated, showing a 183% increase from 2017. By 2019, over 250,000 people had joined, and this year likely broke those records.
But is switching to a vegan diet healthy, and how does it compare to other health-promoted diets? There’s quite a bit of confusion out there, often fueled by the media, food companies, and sometimes health professionals.
However, we can’t ignore the benefits of eating lots of vegetables and fruits, sticking to whole, unprocessed foods, and limiting processed meats, sugary treats, and refined grains.
While some people might settle on “everything in moderation,” that doesn’t always hold true. We wouldn’t advise smokers to smoke moderately, and it’s similar for sugary drinks and processed meats. Why give a child a hot dog or chicken nugget, knowing what we do about their risks?
The World Health Organization classifies processed meats as a known carcinogen, meaning they’re linked to cancer. Moderation doesn’t change that.
Dr. David Katz brought together leading nutritionists to form a consensus on what constitutes a healthy diet through the ‘True Health Initiative.’ They agreed that a diet rich in veggies, fruits, beans, nuts, seeds, whole grains, and water is key to good health.
Looking at both paleo and whole-food plant-based diets, there’s much more similarity between them compared to a typical Western diet. A whole-food plant-based diet has been the only one proven to reverse coronary artery blockages in weeks, as shown in studies like the Lifestyle Heart Trial and Mount Abu Heart Trial.
Considering heart disease is our biggest threat, recommending a mostly whole-food plant-based diet until new evidence suggests otherwise makes sense. Transitioning from a Western diet to a plant-based one might seem daunting—but don’t worry, there are ways to make it easier.
If you’re not sure where to start, check out cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook and “BOSH!” by Henry Firth & Ian Theasby. They offer simple and delicious recipes with just a few ingredients.
Also, checking out vegan hashtags on Instagram can provide inspiration from others who have successfully made the switch. You can start small by modifying favorite meals. For instance, swap chicken curry for chickpea curry or beef Bolognese for a lentil version.
Begin by having a plant-based breakfast two to three times a week, then extend this to lunches. Gradually increase until most of your meals follow suit. A full switch to a whole-food plant-based diet can bring benefits in just a few weeks. Be prepared for some initial digestive changes as your body adjusts.
Both the American and British Dietetic Associations agree that well-planned plant-based diets are healthy for all ages and can help prevent diseases like heart disease and cancer. They’re also linked to lower risks of chronic respiratory issues and other health benefits.
The British Dietetic Association’s Blue Dot Campaign highlights the importance of dieticians advising on plant-based diets for everyone, regardless of age or income.
Today’s world sees a decline in soil nutrients due to practices like mono-cropping and pesticide use. This means Western diets often lack essential nutrients. In contrast, a well-planned whole-food plant-based diet can be nutrient-rich, though supplements like vitamin B12 and vitamin D might be needed, as well as omega-3s from algae-based sources.
Vitamin B12, which needs to be supplemented on a completely plant-based diet, is critical. Even meat-eaters can be B12 deficient, especially past age 50. So, supplementing B12 is a smart move for everyone to avoid deficiencies.
Similarly, taking vitamin D supplements is wise, especially if sunlight exposure is insufficient. Omega-3 supplements from algae can ensure heart health without the pollutants found in fish.
Dr. Gemma Newman has extensive experience in various medical fields and recommends these steps for anyone considering a more plant-based lifestyle. Following these tips and making gradual changes can lead to a healthier, more sustainable way of living.
