Did you try Veganuary this year or are you considering going vegan more permanently? Dr. Gemma Newman has some tips to help you get started.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, and keto—it can be hard to know which ones work best. But what sets vegan diets apart from the rest, and are they truly healthy?
Veganuary is gaining momentum each year. In 2018, 170,000 people participated, marking a 183% increase from 2017. By last year, over 250,000 people took on the challenge, and this year, the numbers are expected to climb even higher.
There’s a lot of confusion about what’s healthy, often fueled by the media, food companies, and even health professionals. However, it’s hard to dispute the benefits of eating lots of fruits and vegetables, sticking to whole, unprocessed foods, and avoiding processed meats, sugary treats, and refined grains.
When unsure about what’s healthy, people tend to stick to familiar habits, often citing “everything in moderation.” However, this doesn’t hold up against certain habits like smoking or consuming sugary drinks and processed meats. For instance, the World Health Organization classifies processed meats as a group 1 carcinogen, known to cause cancer. Moderation doesn’t change their negative health impact.
Dr. David Katz, from the American College of Lifestyle Medicine, brought together leading nutrition scientists to form a consensus on healthier 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 than either does with the average Western diet.
Looking at heart health, which remains a leading cause of death, only a whole food, plant-based diet has been shown to reverse coronary artery blockages within weeks, as evidenced by the Lifestyle Heart Trial and further confirmed by the Mount Abu Heart Trial.
Transitioning from a typical Western diet to a more plant-based one might seem daunting, but it’s possible with gradual changes. If you’re interested in going plant-based, consider starting with some helpful cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook or “BOSH!” by Henry Firth and Ian Theasby, which offer simple recipes using ingredients you can find in any supermarket.
To ease into plant-based eating, try modifying your favorite meals. Turn a chicken curry into a chickpea curry or transform a beef Bolognese into a lentil one. Gradually experiment with new flavors and ideas, making your plant-based journey enjoyable and pressure-free.
You can start by having plant-based breakfasts a couple of times a week, then move on to lunches. Eventually, increase the number of plant-based meals until you have a variety of go-to options. A quick transition might show benefits in just two to three weeks, but be patient as your body adjusts.
Both the American and British Dietetic Associations agree that well-planned plant-based diets can support health across all ages and help prevent diseases like heart disease and cancer, as well as reducing the risk of chronic respiratory disorders and infections in children.
With soil degradation and nutrient loss in our food supply, a typical Western diet often lacks essential nutrients like magnesium, folate, and fiber. A well-planned, whole food, plant-based diet is likely the most nutrient-dense option, focusing on foods high in vitamins, minerals, fiber, and antioxidants.
However, certain supplements are necessary for those entirely avoiding animal products. Vitamin B12 is crucial, as it’s hard to obtain exclusively from plant sources. Adults need about 1.5 mcg daily, but a higher dosage ensures safety and efficacy. Sources of B12 include fortified foods or supplements, and its deficiency is common after age 50, even for meat-eaters.
Vitamin D is another consideration, often requiring supplements due to insufficient sunlight exposure. Omega-3 fatty acids from EPA/DHA supplements are beneficial for heart health without the contaminants found in fish.
Flaxseeds are a super food, rich in nutrients that support heart health. Incorporate one to two tablespoons of milled flax into meals, and enjoy the health benefits they bring.
Dr. Gemma Newman, with extensive experience across various medical fields, advocates for a well-balanced plant-based diet to enhance health and combat leading diseases.
