Did you try Veganuary this year? Are you thinking about going vegan or incorporating more plant-based meals into your routine? Dr. Gemma Newman has some great advice to help with that.
With so many diets out there—like low fat, high fat, low carb, high carb, vegan, paleo, and keto—it’s hard to know which one really works. Among these, is a vegan diet truly healthy, and how does it compare to others?
Veganuary’s popularity is on the rise. Back in 2018, 170,000 people joined the challenge—an impressive 183% increase over the previous year. By last year, more than 250,000 people participated, and this year, it’s likely even more have signed up.
Despite various opinions on nutrition often influenced by media and food companies, there’s a simple truth: everyone benefits from eating more vegetables and fruits. Whole, minimally processed foods are undeniably better for our health than processed meats, sugary snacks, and refined grains.
The idea of moderation can be misleading. Just as we wouldn’t encourage smoking in moderation, it’s crucial to rethink our consumption of unhealthy processed meats. The World Health Organization has classified processed meats as a Group 1 carcinogen, meaning they are a confirmed cause of cancer.
The True Health Initiative, led by Dr. David Katz and renowned nutrition scientists, emphasizes a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water as foundational for good health. Eating patterns that focus on plant-based whole foods have shown benefits for heart health, majorly reducing risks associated with heart disease, which remains the leading cause of death.
Transitioning from a typical Western diet to a plant-based one might seem daunting, but it’s manageable. Successful Veganuary participants have shown it can be done. If you’re looking to start, some cookbooks can make the transition easier. “So Vegan in 5” by Roxy Pope and Ben Pook contains over 100 straightforward recipes using just five ingredients. Similarly, “BOSH!” by Henry Firth and Ian Theasby offers more than 80 healthy vegan recipes.
Incorporating plant-based meals into your routine can begin with simple swaps. Think transforming a chicken curry into a chickpea curry or a beef Bolognese into a lentil version. Gradually experiment with new flavors and ideas, starting with plant-based breakfasts and expanding to lunches, until several meals become second nature.
Switching to a whole food plant-based diet might bring quick health benefits, often within two to three weeks. Initially, some might experience bloating, as an adjustment in gut bacteria takes place. Both the American and British Dietetic Associations support well-planned plant-based diets for all ages, mentioning reduced risk for heart disease and cancer, two major health threats.
It’s also important to watch nutrient intake. Our environment’s nutrient depletion affects diet, and even though a plant-based diet can be quite nutrient-rich, certain supplements like vitamin B12 and vitamin D might be necessary. Vitamin B12 is particularly important on a fully plant-based diet, and so is monitoring vitamin D, especially with limited sun exposure.
Dr. Gemma Newman, with 15 years in medicine, is a supporter of plant-based nutrition. She’s been involved in numerous medical fields, providing a well-rounded perspective on diet and health.
