Did you try Veganuary this year? Are you thinking about going vegan or making plant-based eating a regular habit? Dr. Gemma Newman has some tips for you.
With so many diets like low fat, high fat, low carb, high carb, vegan, paleo, and keto, it’s easy to feel overwhelmed. You may wonder if any of them work and which is the best. Veganuary is gaining momentum, with over 250,000 participants last year and even more expected this year.
But is veganism healthy? How is it different from other diets touted as beneficial? Nutrition has historically been confusing, thanks to the media, food companies, and even some health professionals.
However, it’s hard to dispute the advantages of eating heaps of vegetables and fruits, choosing whole unprocessed foods, and cutting out processed meats, sugary snacks, sodas, white flour, and white bread. When people are unsure about what’s healthy, they often keep eating as usual, claiming everything in moderation. But we don’t tell smokers to smoke in moderation, so why would we say the same about sugary drinks and processed meats? The World Health Organization classifies processed meats as a Group 1 carcinogen, meaning they can cause cancer. Moderation doesn’t change that.
Fortunately, Dr. David Katz from the American College of Lifestyle Medicine gathered top nutrition scientists worldwide to form a consensus for the “True Health Initiative.” They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health. Comparing plates, a paleo diet and a whole food plant-based diet have more similarities than either does with the typical Western diet.
Let’s look at diets that promote heart health, since heart disease remains the leading killer. The only diet proven to reverse coronary artery blockages in weeks is a whole food plant-based one. The 1990 Lifestyle Heart Trial and recent Mount Abu Heart Trial both showed significant results with dietary changes alone. Given that heart disease is the top killer, a mostly whole food plant-based diet seems sensible until new evidence suggests otherwise.
Transitioning to a plant-based diet might seem tough for those used to a Western diet. If veganism is the healthiest choice, here’s a starting point. Consider cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, and “BOSH!” by Henry Firth & Ian Theasby, both filled with simple and tasty recipes. Searching vegan hashtags on Instagram might also inspire you.
Your journey depends on what you currently enjoy eating. You can modify favorites, like turning chicken curry into chickpea curry or beef Bolognese into lentil Bolognese. As you enjoy vegan versions of your favorites, start exploring new flavors for a fun plant-based adventure without pressure.
Begin by having plant-based breakfasts two to three times a week, including changing the milk in your tea or coffee. Shift your lunch to plant-based options a couple of times a week too. Gradually increase plant-based meals until you have four or five favorites that replace old habits. Adopting a whole food plant-based diet instantly might bring benefits in two to three weeks, but your gut needs time to adjust, so some bloating might occur initially.
Both the American and British Dietetic Associations agree that well-planned plant-based diets support healthy living in all age groups and can help prevent diseases. These diets can reduce the risk of heart disease, cancer, respiratory disorders, allergies, and more. The British Dietetic Association’s Blue Dot Campaign emphasizes the need for dietitians to offer plant-based advice.
Today’s nutrient depletion is due to soil degradation from monocropping and pesticide overuse. A Western diet often lacks essential nutrients like magnesium, folate, and fiber, and is linked to obesity and chronic lifestyle diseases that a plant-based diet may improve. A well-planned plant-based diet is nutrient-rich, especially following Dr. Joel Fuhrman’s “nutritarian approach,” which focuses on nutrient-dense foods high in vitamins, minerals, fiber, and antioxidants.
Supplementation is important on a completely plant-based diet because some nutrients can be hard to obtain. Vitamin B12, for example, is crucial. You might need at least 10mcg daily or 2000mcg weekly to prevent deficiency and support heart health. B12 can be found in fortified foods or taken as supplements. Even non-vegans can become B12 deficient after age 50, so checking levels is wise.
Vitamin D is another common deficiency, often requiring at least 1000iu daily for those with normal levels, and more if you’re low. EPA/DHA supplements, derived from algae, are excellent for heart health without needing fish, which can contain heavy metals due to ocean pollution. Milled flaxseed is a superfood for heart health too, easily incorporated into meals.
Dr. Gemma Newman, with 15 years of medical experience, is a Senior Partner at a family medical practice. She’s worked in various specialties and shares insights on healthier eating approaches with a plant-based focus.
