Did you try out Veganuary this year? Are you thinking about going vegan or making plant-based eating a permanent part of your life? Dr. Gemma Newman has some great tips to help you out.
With all the diet trends like low fat, high fat, low carb, high carb, vegan, paleo, and keto, it can get pretty confusing. Which one actually works, and which is the best?
Veganuary is still going strong, and if the numbers from previous years are any indication, its popularity is only increasing. In 2018, around 170,000 people joined in, a huge 183% jump from 2017. Last year, over 250,000 people took on the challenge, and this year that number has likely gone up again.
But is a vegan diet actually healthy? What sets it apart from all the other diets that claim to be good for us?
There’s a lot of confusion about nutrition, often driven by the media, food companies, and even some health professionals. However, it’s hard to argue with the benefits of eating plenty of vegetables and fruits, the advantages of whole, unprocessed foods, and the need to limit processed meats, sugary cakes, sweets, fizzy drinks, white flour, and white bread.
People often stick with what they know when they’re unsure of what’s healthy and say, “everything in moderation.” But that’s not always good advice. We wouldn’t tell smokers to smoke in moderation, and it’s the same with sugary drinks and processed meats. According to the World Health Organization (WHO), processed meats are a class 1 carcinogen, meaning they’re a known cause of cancer.
Dr. David Katz, a founder of the American College of Lifestyle Medicine, brought together top nutrition scientists to create a consensus on what constitutes a healthy diet. They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health. In fact, a paleo diet and a whole food plant-based diet have more in common with each other than with the typical Western diet.
When considering dietary patterns for heart health, which remains our biggest killer, the whole food plant-based diet stands out. It’s the only diet proven to reverse coronary artery blockages within weeks. These findings were initially published in The Lancet in 1990 through the Lifestyle Heart Trial, and most recently in the Mount Abu Heart Trial.
Switching to a plant-based diet can seem daunting if you’re used to a typical Western diet, even though it’s proven to be beneficial. Don’t worry; I’m here to help. If you’re looking to get started with plant-based eating but don’t know where to begin, I recommend a few cookbooks to ease the transition.
“So Vegan in 5” by Roxy Pope and Ben Pook includes over 100 easy recipes with just five ingredients each, easily found at any supermarket.
“BOSH!” by Henry Firth and Ian Theasby offers over 80 healthy vegan recipes. They also run the largest plant-based online channel, with their recipe videos viewed over 50 million times.
For more inspiration, search vegan on Instagram to see how others are transitioning to plant-based eating.
Your journey often depends on your current food preferences. Start by modifying your favorite meals. Enjoy chicken curry? Try a chickpea curry. Love beef Bolognese? Switch to lentil Bolognese. This way, you enjoy your favorites while making healthier choices.
Gradually change your meals, starting with breakfast by making it plant-based two to three times a week. Then do the same with lunch. Slowly, you’ll find yourself replacing old habits with plant-based dishes.
If you switch to a whole food plant-based diet right away, you’ll likely see benefits within two to three weeks. But since your gut bacteria need time to adjust, you might experience some initial bloating or gas.
The American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets are healthy for all ages and can help prevent diseases like heart disease and cancer. They also associate these diets with reduced risks of chronic respiratory problems, allergies, and infections in childhood, giving your kids a healthy start now and for the future.
The British Dietetic Association’s Blue Dot Campaign highlights the importance of dieticians offering plant-based diet advice to everyone, regardless of age or income.
Living in a nutrient-depleted world due to soil degradation and pesticide use, the typical Western diet often lacks essential nutrients like magnesium, folate, and fiber. It’s also linked to obesity and chronic lifestyle diseases. A whole food plant-based diet is nutrient-dense, especially the ‘nutritarian approach’ which focuses on avoiding processed foods and choosing foods high in vitamins, minerals, fiber, and antioxidants.
However, there are some supplements to consider if you’re fully plant-based:
1. Vitamin B12: Essential for everyone, especially on a plant-based diet. Adults need about 1.5 mcg daily, but higher doses are recommended for better absorption and to prevent deficiencies.
2. Vitamin D: Many people are deficient. Aim for at least 1000 IU daily if your levels are normal, and 2000 IU if you tend to run low.
3. Omega-3 (EPA/DHA): These fatty acids, often sourced from algae, support heart health without the risks associated with fish.
Additionally, adding two tablespoons of milled flax seeds daily can help lower blood pressure and boost heart health.
Dr. Gemma Newman, with 15 years in medicine and 10 years as a Senior Partner at a family medical practice, studied at the University of Wales College of Medicine and has experience in various specialties, including elderly care, endocrinology, paediatrics, obstetrics and gynecology, psychiatry, general surgery, urology, vascular surgery, rehabilitation medicine, and general practice.
Consider a plant-based diet for better health, and don’t hesitate to start small and make gradual changes.
