Did you try Veganuary this year? Thinking about going vegan or incorporating more plant-based meals into your daily routine? Dr. Gemma Newman has some advice that can help.
It’s easy to get overwhelmed by various diet options like low-fat, high-fat, low-carb, high-carb, vegan, paleo, and keto. With so many choices, it’s natural to wonder which one is best.
Veganuary is gaining popularity every year. In 2018, about 170,000 people participated. This number jumped to over 250,000 in 2019, and it’s likely grown even more since then.
But is a vegan diet healthy? With so many diets claiming to be good for you, what makes a vegan diet stand out?
There’s a lot of confusion about nutrition, spread by media, food companies, and even health professionals. However, most experts agree that eating plenty of vegetables and fruits and limiting processed foods and sugary snacks is beneficial.
Often, when people are unsure about what’s healthy, they stick to “everything in moderation.” But moderation doesn’t make sense for things like smoking, sugary drinks, or processed meats. Processed meats, classified by the World Health Organization as a cancer-causing substance, are harmful even in small amounts.
Dr. David Katz and other nutrition experts agree that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health. Both paleo and whole-food plant-based diets share these healthy basics, especially compared to the average Western diet.
When it comes to heart health, the only diet proven to reverse coronary artery blockages in a few weeks is the whole-food plant-based diet. This was shown in studies like the Lifestyle Heart Trial and the Mount Abu Heart Trial. Given that heart disease is the leading cause of death, adopting a mostly whole-food plant-based diet is a smart choice.
Transitioning to a plant-based diet can seem daunting, especially if you’re used to a typical Western diet. But don’t worry; you can start small. Some great cookbooks, like “So Vegan in 5” by Roxy Pope and Ben Pook, and “BOSH!” by Henry Firth & Ian Theasby, offer simple, delicious vegan recipes.
Start by modifying your favorite meals. For example, turn a chicken curry into a chickpea curry or a beef Bolognese into a lentil Bolognese. Experiment with plant-based versions of your favorite foods and gradually introduce more plant-based meals into your routine.
You might begin by having a plant-based breakfast two to three times a week, then move on to lunch. Eventually, work your way up to most of your meals being plant-based. Your body might take a couple of weeks to adjust, possibly causing some initial bloating, but this is normal.
Both the American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets can meet nutritional needs at all life stages and help prevent diseases like heart disease and cancer. Plant-based diets are also linked to lower risks of respiratory issues, allergies, and repeated infections during childhood.
We live in a world where soil degradation has resulted in nutrient-depleted foods. A typical Western diet is often deficient in essential nutrients. A well-planned whole-food plant-based diet is generally nutrient-dense, providing plenty of vitamins, minerals, fiber, and antioxidants.
However, if you eliminate all animal products, you might need certain supplements, like vitamin B12, vitamin D, and omega-3 fatty acids (EPA/DHA). B12 is found in fortified foods or supplements, and most people, even those who eat meat, might need B12 supplements after age 50. For vitamin D, a daily supplement might be necessary, especially in areas with limited sunlight. Omega-3 supplements, derived from algae, are also beneficial.
Incorporating flaxseeds in your diet can also help, as they are rich in omega-3 and good for heart health. Just one to two tablespoons of milled flaxseeds daily can make a difference.
Dr. Gemma Newman is an experienced medical professional advocating for a plant-based diet. She has extensive medical experience and recommends this diet for its numerous health benefits.
Transitioning to a plant-based diet might seem challenging at first, but with the right resources and gradual changes, it can be a rewarding and healthy journey.
