Did you try Veganuary this year, or are you thinking about going vegan for the long haul? If you’re curious about plant-based eating, Dr. Gemma Newman has some great tips for you.
When it comes to diets—low fat, high fat, low carb, vegan, and more—it can be overwhelming to figure out which one is best. With the popularity of Veganuary growing each year, many people are exploring veganism. In 2018, 170,000 people joined in, a significant increase from the previous year, and over 250,000 enthusiasts participated last year.
But what about the health benefits of a vegan diet? Among so many options, what’s different about veganism? There’s been a lot of conflicting information about nutrition, often spread by the media and food companies. However, one thing is clear: eating plenty of fruits and vegetables and choosing whole, unprocessed foods is beneficial.
The confusion sometimes leads people to stick with their old habits under the belief of “everything in moderation.” But this doesn’t hold up for things like sugary drinks and processed meats, which the WHO identifies as class 1 carcinogens, meaning they are known to cause cancer.
Fortunately, experts like Dr. David Katz have brought together top nutrition scientists to agree on some basics. They all suggest a diet abundant in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health. Whether you’re looking at a paleo or a whole-food plant-based diet, they share more similarities than differences compared to the standard Western diet.
Heart health is crucial, given that heart disease is a leading cause of death. Research has shown that a whole-food, plant-based diet can actually reverse coronary artery blockages in just weeks, as demonstrated in studies like the Lifestyle Heart Trial and the Mount Abu Heart Trial. This isn’t something any other diet has managed to do, making a plant-based diet a sensible choice until new evidence suggests otherwise.
Switching to a plant-based diet might seem daunting for those accustomed to Western diets. However, starting with small changes can help. Cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook offer simple recipes with just five ingredients, making it easier to get started. Or, try “BOSH!” by Henry Firth & Ian Theasby, which boasts over 80 vegan recipes.
Incorporating plant-based eating into your life is often about modifying your current favorites. Love chicken curry? Swap it out for a chickpea curry. Enjoy a beef Bolognese? Try a lentil version. You’ll be surprised how much you can enjoy these new flavors.
Start simple by making your breakfast plant-based a couple of times a week. Gradually, extend this to lunch and dinner. Transforming your diet doesn’t have to be overnight—ease into it by experimenting and finding meals you love.
A well-planned, plant-based diet, recognized by the American and British Dietetic Associations, can support healthy living at any age and help prevent diseases like heart disease and cancer. Plant-based diets can also lower the risks of chronic conditions, allergies, and infections in children.
Unfortunately, due to issues like mono-cropping and excessive pesticide use, modern diets are often lacking in nutrients. A Western diet tends to be deficient in key nutrients like magnesium, folate, and fiber, and is linked more with obesity and chronic diseases compared to plant-based diets, which are nutrient-dense.
If you fully adopt a plant-based diet, you may need certain supplements. Vitamin B12 is crucial because it’s not readily available in plant-based foods. Adults typically need about 1.5 micrograms per day, but supplementing with 10 micrograms daily or 2000 micrograms weekly ensures adequate intake. Even though B12 is found in animal products, supplementation is wise for most adults, especially those over 50 or those with certain medical conditions.
Vitamin D is another supplement to consider if you’re not getting enough sunlight. A daily intake of 1000-2000 IU is usually recommended, particularly if you’re prone to deficiency. Additionally, EPA/DHA supplements, derived from algae, provide omega-3 fatty acids without the contaminants found in fish oils.
Lastly, ground flaxseeds are a great way to boost heart health by lowering blood pressure. Consider adding them to your meals throughout the day for a nutritious kick.
Dr. Gemma Newman has extensive experience working in various medical fields. If you’re curious about transitioning to a plant-based diet and its impact on health, her insights can guide you on this journey.
