Have you tried Veganuary this year, or are you thinking about going vegan or making plant-based eating a more consistent part of your life? Dr. Gemma Newman has some helpful tips to share.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it can be overwhelming to figure out which one works best. Veganuary is becoming increasingly popular, with participation soaring from 170,000 in 2018 to over 250,000 last year, and likely even more this year.
But is a vegan diet healthy, and how is it different from other diets that claim to be good for our health? There’s a lot of confusion around nutrition, partly due to mixed messages from various sources, but the benefits of eating plenty of vegetables and fruits, whole unprocessed foods, and limiting processed meats and sugary treats are undeniable.
When people are uncertain about what’s healthy, they might stick with their usual habits and say “everything in moderation,” which isn’t entirely true. For example, we don’t suggest smoking in moderation, so why should we do the same with sugary drinks and processed meats? The World Health Organization (WHO) classifies processed meats as a class 1 carcinogen, a known cancer cause. Moderation doesn’t make them safe.
Dr. David Katz, a founder of the American College of Lifestyle Medicine, gathered top-notch nutrition scientists for the ‘True Health Initiative’ to find a consensus on healthful eating. They agreed on a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water. This kind of diet is more alike than different when compared to paleo or whole food plant-based diets; both stand in contrast to the typical Western diet, which is linked to heart disease.
The whole food plant-based approach is the only diet proven to reverse coronary artery blockages in a short time, as shown by studies like the Lifestyle Heart Trial and the Mount Abu Heart Trial. Considering heart disease is a leading cause of death, adopting a mostly plant-based diet seems sensible until new evidence suggests otherwise.
Switching from a Western diet to a plant-based one might seem daunting, but it’s manageable. For those interested in trying, some helpful cookbooks offer a great starting point. “So Vegan in 5” by Roxy Pope and Ben Pook, and “BOSH!” by Henry Firth & Ian Theasby, provide simple recipes that make the transition easier. Additionally, searching vegan on Instagram can be inspiring, showing different paths people have taken toward plant-based eating.
Starting with modifications to favorite meals can ease the transition. Try turning chicken curry into a chickpea curry or beef Bolognese into lentil Bolognese. Begin by changing your breakfast a few times a week to plant-based options and gradually do the same for lunch. Soon enough, you’ll have a variety of plant-based meals that can replace old habits.
Adapting to a whole food plant-based diet quickly brings benefits, often within weeks. However, if it’s a new way of eating, some initial bloating might occur as your body adjusts. Both the American and British Dietetic Associations agree that well-planned plant-based diets can sustain healthy living and may help prevent diseases, including heart disease and cancer. They’re also linked to reduced risks of chronic respiratory disorders, allergies, and infections in children, improving health both now and in the future.
Living in a nutrient-depleted world, largely due to soil degradation and pesticide use, a Western diet often lacks essential nutrients like magnesium, folate, and fiber. In contrast, a well-planned whole food plant-based diet is nutrient-dense, focusing on foods rich in vitamins, minerals, fiber, and antioxidants. Some supplements might be necessary when excluding animal products entirely. Essential nutrients like vitamin B12, which isn’t easily obtained from a plant-based diet, need attention. Adults should consider a daily B12 supplement routine to avoid deficiencies that could have serious health implications. Vitamin D and omega-3 (EPA/DHA) supplements are also recommended for overall health, particularly if sunlight exposure and fish consumption are limited.
Dr. Gemma Newman, with 15 years of experience in medicine, is the Senior Partner at a family medical practice. She studied at the University of Wales College of Medicine and has worked across various specialties.
