Did you participate in Veganuary this year? Thinking about going vegan or adopting a plant-based diet more permanently? Dr. Gemma Newman offers some great advice.
With so many diets like low fat, high fat, low carb, high carb, vegan, paleo, and keto out there, it’s easy to feel overwhelmed. Which ones actually work, and which is the best? Veganuary is becoming more popular each year. In 2018, 170,000 people joined in, marking a 183% increase from 2017. Last year saw over 250,000 participants, and the numbers are likely higher this year.
People often wonder if a vegan diet is truly healthy and how it stands out from other diets touted as beneficial. Many mixed messages about nutrition come from the media, food companies, and even health professionals.
However, almost everyone agrees that eating a lot of vegetables and fruits, opting for whole, unprocessed foods, and cutting down on processed meats, sugary foods, drinks, and refined grains is beneficial.
When people aren’t sure about what’s healthy, they might fall back on the idea of “everything in moderation.” But this doesn’t hold up. Nobody suggests smoking in moderation, and the same should apply to sugary drinks and processed meats. Why give your child a hot dog when you wouldn’t offer them cigarettes? The World Health Organization labels processed meats as a Class 1 carcinogen, meaning they are a known cause of cancer, so moderation isn’t a safe option.
Thankfully, Dr. David Katz, from the American College of Lifestyle Medicine, has collaborated with leading nutrition scientists to establish a consensus on what constitutes a healthy diet through the ‘True Health Initiative’. They agreed that a diet rich in vegetables, fruits, whole grains, and water is key to good health.
When you compare a paleo diet and a whole-food plant-based diet, you’ll find they share more similarities with each other than with a typical Western diet, which contributes to heart disease—a major health threat. The whole-food plant-based diet is the only approach proven to reverse coronary artery blockages, as shown by the Lifestyle Heart Trial published in 1990 and the more recent Mount Abu Heart Trial.
Switching from a Western diet to a plant-based one might seem daunting, but it’s doable. Congratulations to those who have completed Veganuary. If you’re ready to give it a try, start by exploring some helpful cookbooks.
“So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 recipes, each requiring just five ingredients usually found at local supermarkets. “BOSH!” by Henry Firth and Ian Theasby features 80 healthy vegan recipes. With the largest plant-based channel online, their recipes are immensely popular. Exploring social media hashtags like vegan can also provide inspiration and support during your transition.
Start by adapting your favorite meals. For example, swap chicken curry for chickpea curry or beef Bolognese for lentil Bolognese. If you enjoy these versions, you’re on the right track. Experiment with new flavors and meals in a fun, pressure-free way.
Try beginning with fully plant-based breakfasts, doing this two to three times a week, and then move on to lunch. Gradually shift most of your meals to plant-based options. While diving straight into a whole-food plant-based diet can deliver quicker benefits, you might initially experience some bloating as your gut adjusts.
Both the American and British Dietetic Associations agree that well-planned plant-based diets support health at all stages of life and can prevent diseases like heart disease, cancer, respiratory disorders, and more.
However, our nutrient-depleted environment makes it crucial to plan your diet. The degradation of soil from farming practices has led to deficiencies in key nutrients like magnesium, folate, and fiber. A whole-food plant-based diet, especially a ‘nutritarian’ approach as advocated by Dr. Joel Fuhrman, offers a nutrient-dense way of eating, emphasizing foods rich in vitamins, minerals, and antioxidants while avoiding processed items.
For those completely excluding animal products, certain supplements are necessary. Vitamin B12 is essential since it’s not easily sourced from a plant-based diet. Adults usually need about 1.5mcg of Vitamin B12 daily, but supplementing with higher amounts is recommended to break down homocysteine, connected to heart issues. B12 can be found in fortified foods or as supplements.
Vitamin D is also important, especially during times of less sunlight. Aim for at least 1000iu daily if your levels are normal or 2000iu if they tend to be low. Essential omega-3 fatty acids like EPA/DHA, which support heart health, can be sourced from algae-based supplements instead of fish. Lastly, incorporating flaxseed can help manage blood pressure and improve heart health.
Dr. Gemma Newman brings 15 years of medical experience and insights from the University of Wales College of Medicine, with a varied background in elderly care, endocrinology, pediatrics, and other specialties.
Feeling ready to embrace a plant-based lifestyle? Picking up one of these cookbooks or browsing vegan hashtags can be a great start.
