Did you try Veganuary this year, or are you thinking about going vegan or incorporating more plant-based meals into your life? Dr. Gemma Newman has some tips to help you out.
With so many diet trends like low carb, high carb, vegan, paleo, and keto, it can be tough to know which one works best. Among these, Veganuary is gaining momentum. In 2018, 170,000 people joined in, marking a huge 183% increase from the previous year. Last year, over 250,000 took on the challenge, and this year’s numbers are surely higher.
So, is a vegan diet healthy? What sets it apart from all the other diets we hear about?
There’s often a lot of confusion about nutrition, thanks to media, food companies, and even some health experts. However, it’s clear that eating lots of vegetables and fruits, choosing whole, unprocessed foods, and avoiding processed meats and sugary snacks is beneficial. It’s like saying you wouldn’t tell a smoker to smoke in moderation—it’s best to avoid unhealthy foods altogether.
Processed meats, according to the World Health Organization, are classified as a known cause of cancer. So, whether in moderation or not, they’re not good for you. Dr. David Katz and leading nutritionists through the True Health Initiative agree a diet rich in vegetables, fruits, beans, nuts, seeds, and whole grains is healthiest.
When it comes to heart health, the whole food plant-based diet stands out. It’s the only diet shown to reverse coronary artery blockages, supported by studies like the Lifestyle Heart Trial and Mount Abu Heart Trial. Since heart disease is a leading cause of death, adopting a mostly whole food plant-based diet is recommended until new evidence suggests otherwise.
Switching from a Western diet to a plant-based one might seem daunting, but it’s doable. If you’re starting out and need guidance, check out cookbooks like “So Vegan in 5” or “BOSH!” These resources provide simple, delicious vegan recipes.
Adapting your favorite meals to plant-based alternatives can be a good start. For example, turn a chicken curry into a chickpea curry, replace beef Bolognese with lentil Bolognese, or try a three-bean chili instead of a meat chili. As you experiment with these alternatives, your plant-based journey can become a fun exploration of new flavors.
Start small by changing your breakfast to a plant-based one a few times a week, then gradually do the same with other meals. The more plant-based meals you introduce, the quicker you’ll experience the benefits, usually within two to three weeks. Just be mindful that your digestive system might need a little time to adjust.
Health organizations like the American and British Dietetic Associations agree that well-planned plant-based diets can support healthy living for all ages and can even help prevent diseases like heart disease and cancer. They’re also linked to lower risks of respiratory disorders, allergies, and infections in children, setting up a healthier future.
However, we’re living in a world where nutrients are depleted due to soil degradation from farming practices. A Western diet often lacks key nutrients like magnesium, folate, and fiber and is linked to obesity and chronic lifestyle diseases, issues that a whole food, plant-based diet can improve.
For those on a fully plant-based diet, vitamin B12 supplements are crucial, as this vitamin isn’t readily available in plant foods but is essential for health. Vitamin D, EPA/DHA (omega-3 fatty acids), and flaxseeds are also recommended to ensure your body gets what it needs for optimal health.
Dr. Gemma Newman, with 15 years of experience and a role as Senior Partner at a family medical practice, stresses the importance of these dietary adjustments. A balanced plant-based diet not only supports overall health but can also help manage conditions like diabetes and reduce disease risks.
If you’re considering this lifestyle change, start small, keep experimenting, and enjoy the journey towards better health through plant-based eating.
