Did you join Veganuary this year or consider making plant-based eating a regular part of your life? Dr. Gemma Newman offers some great advice to help you on your journey.
With so many diets like low-fat, high-fat, low-carb, high-carb, vegan, paleo, and keto, it can be hard to know which is best. But it’s true that some do work. With Veganuary gaining popularity every year, it’s clear that more people are curious about the vegan lifestyle. In 2018, 170,000 people signed up, a huge increase from the previous year. By last year, over 250,000 people had joined, and numbers continue to grow.
So, is a vegan diet healthy? What sets it apart from the other diets we hear about? There’s plenty of confusion about nutrition, often fueled by media, food companies, and sometimes health professionals.
However, everyone agrees on the benefits of eating lots of fruits and vegetables and cutting back on processed meats, sugar-laden treats, and refined foods. People often say “everything in moderation” when unsure about healthy eating, but that’s not always wise. Like how we don’t suggest smoking in moderation, we shouldn’t think that way about sugary drinks and processed meats. The World Health Organization lists processed meats as a class 1 carcinogen, meaning they’re a confirmed cancer risk, so moderation doesn’t cut it.
Dr. David Katz, co-founder of the American College of Lifestyle Medicine, gathered leading nutrition experts worldwide to form a consensus on a healthy diet. Their agreement? A diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is foundational to good health. When comparing paleo and whole food plant-based diets, you’ll find they have more similarities with each other than with a typical Western diet.
Heart health is crucial too, as heart disease is the leading cause of death. The only diet proven to reverse coronary artery blockages in a matter of weeks is a whole-food, plant-based diet. Studies like the Lifestyle Heart Trial and the Mount Abu Heart Trial have shown impressive results with such dietary changes. No other diet has matched these findings, making a plant-based diet a sensible recommendation until further evidence suggests otherwise.
Transitioning to a plant-based diet might seem daunting for those accustomed to a Western diet. But don’t worry; it is possible to make the switch. Starting small can help ease you into it. Try exploring some cookbooks that make plant-based eating more approachable. “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 simple recipes with only five ingredients, all easily found in local supermarkets. “BOSH!” by Henry Firth & Ian Theasby includes over 80 healthy vegan recipes and is part of the leading plant-based online channel.
Social media can also be a great source of inspiration. Search for vegan on Instagram to find motivating stories about others’ journeys to plant-based eating. Begin by replacing some ingredients in your favorite meals with plant-based options. For instance, swap out chicken in a curry for chickpeas or beef in Bolognese for lentils. If you enjoy the results, you’re already on a winning path.
Experiment with new flavors and ideas, making your plant-based journey exciting and pressure-free. Start by making a couple of breakfasts fully plant-based each week, including changing the milk in your tea or coffee. Move on to plant-based lunches, and gradually increase the number of plant-based meals until they become your norm.
Switching entirely to a whole-food, plant-based diet can bring noticeable benefits in just a few weeks. While adjusting, you might experience some bloating or gas as your gut bacteria adapt, but this is temporary.
The American and British Dietetic Associations both state that well-planned plant-based diets support healthy living at all ages and might even prevent diseases. These include heart disease and cancer, the top killers in Western countries. Plant-based diets can also reduce the risk of chronic respiratory issues, allergies, and recurrent childhood infections, setting the stage for better long-term health.
The British Dietetic Association has launched the Blue Dot Campaign to emphasize the importance of dieticians being knowledgeable about plant-based diets for people of all ages and income levels. We are now living in a world with depleted nutrients due to factors like mono-cropping and excessive pesticide use.
A typical Western Diet lacks many essential nutrients, such as magnesium, folate, and fiber, and is closely linked to obesity and other chronic lifestyle diseases, which a whole-food, plant-based diet can improve. The nutritarian approach, as advocated by Dr. Joel Fuhrman, emphasizes avoiding processed foods and choosing those rich in vitamins, minerals, fiber, and antioxidants.
When you’re fully plant-based, supplements are vital since a vegan diet alone might not provide everything you need. Vitamin B12 is essential as it’s typically lacking in a plant-based diet. It’s recommended to take at least 10mcg daily or 2000mcg weekly to prevent deficiency and support heart health.
While you can find B12 in fortified foods, taking a supplement is often necessary. Choose from options like a high-dose weekly pill, a daily spray, or a multivitamin. Methylcobalamin B12 is a preferred form because of its bioavailability.
Vitamin D and omega-3 fatty acid supplements (EPA/DHA) are also important for those on a plant-based diet. Vitamin D supplementation of 1000iu to 2000iu a day is helpful, especially in low sunlight conditions. EPA/DHA sourced from algae can support heart health, avoiding the environmental toxins present in fish oils.
Including flaxseed in your daily routine, about one to two tablespoons, can enhance heart health and lower blood pressure.
Dr. Gemma Newman, with 15 years of medical experience, serves as a Senior Partner in a family medical practice. Her diverse experience covers specialties like elderly care, endocrinology, pediatrics, and more. If you’re exploring plant-based eating, consider her insights on transitioning smoothly and living a healthier life.
