Did you try Veganuary this year? Thinking about going fully vegan or just incorporating more plant-based meals into your routine? Dr. Gemma Newman has some great tips to help you out.
With so many diets out there – low fat, high fat, low carb, high carb, vegan, paleo, keto – it’s easy to get confused. Which ones actually work, and which is the best?
Veganuary is gaining momentum. In 2018, 170,000 people signed up, a huge jump from the previous year, and in 2019, over 250,000 joined the challenge. This year, that number has likely increased even more.
So, is a vegan diet healthy, and how does it stack up against other diets we hear about? Nutrition can be confusing, especially with mixed messages from the media, food companies, and even health professionals. However, the benefits of eating lots of fruits and vegetables, focusing on whole, unprocessed foods, and avoiding processed meats, sugary snacks, and white bread are undeniable.
When people are unsure about what’s healthy, they might stick to their usual habits and justify it with “everything in moderation.” But that’s not always a good approach. For instance, we don’t advise smokers to smoke moderately; the same goes for sugary drinks and processed meats, which are classified as carcinogens by the World Health Organization.
Dr. David Katz and other top nutrition scientists agree that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is foundational for good health. In fact, a whole food plant-based diet is the only one proven to reverse coronary artery blockages, as shown in studies like the Lifestyle Heart Trial and research by Dr. Caldwell Esselstyn.
Given heart disease is our top killer, a plant-based diet makes sense until new evidence suggests otherwise. But transitioning from a typical Western diet to a more plant-based one can seem daunting. If you’ve managed Veganuary, great job! Here’s how you can continue.
Start with cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, featuring simple recipes with just five ingredients, and “BOSH!” by Henry Firth & Ian Theasby, which offers over 80 healthy vegan recipes. Instagram is also a treasure trove of inspiration with accounts using the vegan hashtag.
Begin by adapting your favorite meals. Love chicken curry? Try a chickpea curry. Swap beef Bolognese for lentil Bolognese, or make a three-bean chili instead of meat chili. You might find you like the vegan versions even more.
Ease into it by changing your breakfast to a plant-based option a few days a week, then do the same with lunch. Gradually, replace more meals until you have a few reliable plant-based dishes in rotation. If you’re ready to go all-in, you might see health benefits in just two to three weeks. Be prepared for possible initial bloating as your gut adjusts.
Both the American and British Dietetic Associations agree that well-planned plant-based diets are healthy and can help prevent chronic diseases like heart disease and cancer. These diets are also linked to lower risks of respiratory issues, allergies, and infections in children, setting them up for a healthier future.
However, it’s important to plan your diet to avoid deficiencies, which are common in the Western diet due to soil degradation and overuse of pesticides. A nutrient-dense plant-based diet can help, but you might need some supplements.
For example, vitamin B12 is essential and hard to get from plants alone. Adults need about 1.5mcg daily, but higher doses are safer to ensure adequate absorption. Fortified foods or supplements are good options. Vitamin D is another important supplement, especially if you don’t get much sun. Omega-3s like EPA and DHA, often sourced from algae rather than fish, are also helpful.
Adding flaxseeds to your meals can boost heart health. One to two tablespoons a day can lower blood pressure.
Dr. Gemma Newman, who has worked in medicine for 15 years and is a Senior Partner at a family medical practice, has seen the benefits of plant-based eating firsthand. A plant-based diet can sustain health at all ages and may help prevent serious diseases. So, whether you’re dabbling in veganism or ready for a full commitment, these tips can guide you on a healthier path.
