Did you try Veganuary this year? Are you thinking about going vegan or making plant-based eating a regular thing? Dr. Gemma Newman has some great tips to help you out.
There are so many diets out there – low fat, high fat, low carb, high carb, vegan, paleo, keto – it’s easy to get overwhelmed. But do any of them actually work, and which one is the best for you?
Veganuary is becoming more popular each year. In 2018, 170,000 people signed up, an 183% increase from 2017. Last year, over 250,000 people took the challenge, and this year’s numbers are expected to be even higher.
But is going vegan healthy? What sets it apart from other diets that are promoted for good health? There’s a lot of confusion about nutrition, partly because of mixed messages from the media, food companies, and even health professionals.
However, there’s no denying the benefits of eating lots of vegetables and fruits, sticking to whole, unprocessed foods, and avoiding or limiting processed meats, sugary snacks, fizzy drinks, white flour, and white bread.
When people are unsure about what’s healthy, they might stick to old habits and say, “everything in moderation.” But this isn’t always the best approach. We don’t advise smokers to smoke in moderation, and it’s the same with sugary drinks and processed meats. Why give your child a hot dog or chicken nugget if you wouldn’t give them a pack of cigarettes?
The World Health Organization (WHO) classifies processed meats as a class 1 carcinogen, meaning they can cause cancer. So, even in moderation, processed meats are not good for you.
Dr. David Katz from the American College of Lifestyle Medicine gathered top nutrition scientists to create a consensus on healthy eating called 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 paleo and whole-food plant-based diets, they share more similarities with each other than with the typical Western diet.
When it comes to heart health, the whole-food plant-based diet stands out. It’s the only diet proven to reverse coronary artery blockages within weeks, shown through studies like the Lifestyle Heart Trial in The Lancet and the Mount Abu Heart Trial. Given that heart disease is a leading cause of death, it makes sense to consider a mostly plant-based diet until new evidence suggests otherwise.
Changing from a Western diet to a plant-based one can seem tough. Congratulations to those who stuck with Veganuary! If you’re interested in a plant-based diet, here are some tips to get you started.
If you’re unsure where to begin, check out cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, which has over 100 easy recipes using ingredients you can find at your local supermarket. “BOSH!” by Henry Firth & Ian Theasby features over 80 healthy vegan recipes and is the top plant-based channel online.
Explore vegan hashtags on Instagram for inspiration and stories from people transitioning to plant-based eating. Start by modifying your favorite meals. For instance, swap chicken for chickpeas in a curry, use lentils instead of beef for bolognese, or replace meat with beans in a chili.
Begin with small changes, like having a plant-based breakfast a few times a week and then adjusting your lunches similarly. Gradually increase the number of plant-based meals until you have a good variety of favorites.
Switching to a whole-food plant-based diet can bring quick benefits, usually within two to three weeks. But as it’s a new way of eating, your gut might need time to adjust.
Both the American and British Dietetic Associations agree that well-planned plant-based diets can support health at all ages and help prevent diseases such as heart disease and cancer. Plant-based diets are also linked to a lower risk of chronic respiratory issues, allergies, and recurrent infections.
The British Dietetic Association’s Blue Dot Campaign emphasizes the importance of dietitians being able to give plant-based diet advice to everyone.
We live in a nutrient-depleted world, partly due to poor soil quality and pesticide use. The Western diet often lacks essential nutrients like magnesium, folate, and fiber and is associated with obesity and chronic diseases that can be improved by a whole-food, plant-based diet.
A well-planned whole-food, plant-based diet can be very nutrient-dense. The ‘nutritarian approach’ promoted by Dr. Joel Fuhrman focuses on avoiding processed foods and choosing nutrient-rich ones.
You might need some supplements on a fully plant-based diet, especially vitamin B12, which is not easily available from plant foods. You can get B12 from fortified foods or take supplements. Adults need about 1.5 micrograms a day, but a higher dose is usually recommended to prevent deficiency and lower homocysteine levels, which can cause heart diseases.
Most of us are deficient in vitamin D, which is best made through sunlight exposure. Depending on your levels, you might need 1000 to 2000 IU a day.
EPA/DHA supplements from algae can help maintain heart health without consuming fish, avoiding the associated toxins.
Including one to two tablespoons of milled flax seeds daily in your diet can also support heart health.
Dr. Gemma Newman has extensive experience in medicine, having worked for 15 years and is the Senior Partner at a family medical practice. She studied at the University of Wales College of Medicine and has expertise in various medical specialties.
