Did you try Veganuary this year, or are you thinking of making vegan or plant-based eating a more regular habit? Dr. Gemma Newman has some handy tips for you.
With so many diets like low-fat, high-fat, low-carb, vegan, paleo, and keto, it’s easy to get overwhelmed. Surely some of them work, but which is the best for you?
Veganuary is becoming increasingly popular. In 2018, 170,000 people took part, which was a huge increase from 2017. Last year, over 250,000 people joined in, and the numbers are expected to rise even more this year.
But you might wonder if going vegan is actually healthy. How does it stand out from other diets that are often touted as good for health? There’s a lot of confusion about nutrition, partly due to media and food companies.
However, the benefits of eating lots of vegetables and fruits, choosing whole unprocessed foods, and avoiding processed meats, sugary snacks, and white bread are undeniable.
When people are uncertain about what’s healthy, they might stick to their usual diet, claiming everything’s fine in moderation. But this isn’t true. Just as we wouldn’t advise someone to smoke in moderation, the same applies to sugary drinks and processed meats. The World Health Organization classifies processed meats as a carcinogen, linked to cancer, so they aren’t good for you even in moderation.
Fortunately, experts like Dr. David Katz from the American College of Lifestyle Medicine have reached a consensus on healthy eating. They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to health. Comparing a paleo plate to a whole food plant-based plate shows they share more in common than the typical Western diet.
Eating patterns that support heart health are crucial, as heart disease remains a leading cause of death. Remarkably, the only diet proven to reverse coronary artery blockages quickly is a whole food plant-based diet, as shown in studies like the Lifestyle Heart Trial and Mount Abu Heart Trial.
Switching to a plant-based diet might seem daunting if you’re used to a Western diet, but here’s how you can start if you believe it’s the healthiest option.
Begin by exploring cookbooks like “So Vegan in 5” and “BOSH!” which offer simple and delicious vegan recipes. Social media platforms like Instagram, with hashtags like vegan, can inspire you with stories of others’ plant-based journeys.
Start small by modifying your favorite meals, like turning chicken curry into chickpea curry, or beef Bolognese into a lentil version. Gradually experiment with plant-based meals until they become part of your regular routine.
Initially, try having a plant-based breakfast two or three times a week, including non-dairy milk in your coffee or tea. Once comfortable, increase this pattern to lunch, and eventually incorporate more plant-based meals into your week. Rapid transition to a fully whole food plant-based diet often brings benefits within weeks, though temporary bloating or flatulence might occur as your gut adjusts.
Both the American and British Dietetic Associations affirm that well-planned plant-based diets support healthy living at any age and can help prevent diseases like heart disease and cancer. Such diets are also linked to lower risks of chronic respiratory issues and allergies in children.
Our modern diet environment lacks essential nutrients due to soil degradation and excessive pesticide use. A Western diet often misses important nutrients like magnesium and fiber, whereas a whole food plant-based diet is nutrient-dense, particularly a ‘nutritarian’ approach recommended by experts like Dr. Joel Fuhrman.
Supplements become important when adopting a fully plant-based diet, as some nutrients are tougher to obtain without animal products. Here are some key supplements to consider:
– Vitamin B12: Essential for those on a plant-based diet, it’s crucial to take vitamin B12 supplements, as it’s not naturally available in plant foods. Options include fortified foods or supplements, with recommendations for intake varying based on frequency.
– Vitamin D: Most people are deficient and need supplements, especially in regions with limited sunlight exposure.
– Omega-3 Fatty Acids (EPA/DHA): These can be sourced from algae-based supplements for heart health, avoiding the pollutants found in fish.
– Flaxseeds: A superfood that can lower blood pressure and improve heart health, it’s easy to incorporate into your diet by adding to meals or baking.
Dr. Gemma Newman, a senior partner at a family medical practice with extensive medical experience, believes that eating a plant-based diet can be a healthy and rewarding choice for everyone.
