Did you try Veganuary this year? Thinking about going vegan or making plant-based eating a regular thing? Dr. Gemma Newman has some great tips for you.
Low fat, high fat, low carb, high carb, vegan, paleo, keto – keeping track of all these diets can be confusing. But do any of them really work? And if so, which one is the best?
Veganuary is becoming more popular every year. In 2018, 170,000 people signed up, which was an impressive 183% increase from 2017. Last year, over 250,000 people participated, and the number continues to grow.
But is a vegan diet really healthy? How does it differ from other diets we hear are good for our health?
There’s a lot of confusion about nutrition, often spread by the media, food companies, and even health professionals. However, most people agree on the benefits of eating lots of vegetables and fruits. Whole, unprocessed foods are superior, and it’s best to limit or avoid processed meats, sugary treats, fizzy drinks, white flour, and white bread.
Many people, unsure about what’s healthy, stick to their usual diet, believing that “everything in moderation” is fine. But this isn’t always true. Just as we wouldn’t advise smokers to smoke in moderation, we shouldn’t be okay with consuming sugary drinks and processed meats moderately either. The World Health Organization (WHO) has labeled processed meats as a class 1 carcinogen, a known cause of cancer. Moderation or not, they’re not good for you.
Thankfully, Dr. David Katz from the American College of Lifestyle Medicine brought together top nutrition scientists to create a consensus on healthy eating. They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health. A paleo plate and a whole food plant-based plate have more in common with each other than with a typical Western diet plate.
When it comes to heart health, the only diet proven to reverse coronary artery blockages within weeks is the whole food plant-based diet. This was demonstrated in the 1990 Lifestyle Heart Trial and confirmed recently in the Mount Abu Heart Trial.
Given that heart disease is our top killer, it seems wise to recommend a mostly whole food plant-based diet unless new evidence suggests otherwise.
For those of us used to a Western diet, switching to a plant-based diet can seem daunting. But don’t worry, I’m here to help. If you’re looking to start with plant-based eating, here are some cookbooks to get you going.
“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 features over 80 healthy vegan recipes. Searching vegan on Instagram can also provide inspiration from others who have made the transition.
Start by modifying your favorite foods. For instance, swap chicken curry for chickpea curry, beef Bolognese for lentil Bolognese, or a Mexican chili for a three-bean chili. Experiment with new flavors and ideas to make your plant-based journey enjoyable.
Begin by changing your breakfast to a plant-based meal two to three times a week, including the milk in your coffee or tea. Gradually make your lunches plant-based as well. Over time, increase the number of plant-based meals you have until it becomes your new habit.
Switching fully to a whole food plant-based diet can bring quick benefits, usually within two to three weeks. However, initially, you might experience some bloating as your gut bacteria adjust.
Both the American Dietetic Association and the British Dietetic Association (BDA) agree that well-planned plant-based diets can support healthy living for all ages and may help prevent diseases like heart disease and cancer. Plant-based diets are also linked to a reduced risk of chronic respiratory disorders, allergies, and infections in children.
The BDA’s Blue Dot Campaign emphasizes the importance of dietitians offering plant-based diet advice to people of all ages and incomes.
We’re living in a nutrient-depleted world due to soil degradation, overuse of pesticides, and other factors. A Western diet often lacks important nutrients like magnesium, folate, and fiber, and is highly associated with obesity and chronic diseases. In contrast, a well-planned whole food plant-based diet is nutrient-dense.
Here are some supplements to consider if you’re going completely plant-based:
1. Vitamin B12: Essential for those on a fully plant-based diet. Adults need about 1.5mcg a day, but I recommend 10mcg daily or 2000mcg weekly.
2. Vitamin D: Most of us are deficient. Take at least 1000iu a day, or 2000iu if you tend to run low.
3. EPA/DHA: Omega-3 fatty acids, important for heart health, can be obtained from algae supplements.
4. Milled flax seeds: One to two tablespoons daily can help lower blood pressure and boost heart health.
Even those who eat meat and eggs may be B12 deficient, especially after 50. It’s important to check levels and supplement as needed.
Dr. Gemma Newman has been in 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 a diverse medical background.
