Did you try Veganuary this year, or are you thinking about making plant-based eating a regular part of your life? Dr. Gemma Newman shares some practical advice for those leaning towards a vegan diet.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it can be a challenge to know which one is right for you. But among all these options, is a vegan diet really healthy, and how does it stand out from the rest?
Veganuary is becoming more popular by the year. In 2018, 170,000 people joined in, marking an impressive 183% increase from the previous year. By last year, that number had grown to over 250,000 participants, and it’s likely even higher now.
The topic of nutrition can be confusing, with media, food companies, and health experts all offering different takes. However, one thing is widely agreed upon—the benefits of eating lots of vegetables and fruit, opting for whole, unprocessed foods, and avoiding processed meats and sugary snacks and drinks as much as possible.
Many people, when unsure about what’s healthy, may resort to the idea of “moderation in everything.” But that’s not a sensible approach. Just as you wouldn’t advise someone to smoke in moderation, the same logic applies to sugary drinks and processed meats, which are classified by the World Health Organization as carcinogens and should be avoided altogether.
The True Health Initiative, led by Dr. David Katz, brought together top nutrition scientists to identify common ground. The consensus? A diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health.
Looking at health trends, the whole food, plant-based diet has shown to reverse coronary artery blockages within weeks—a benefit that no other diet has been able to replicate. This was demonstrated in studies like the Lifestyle Heart Trial and the Mount Abu Heart Trial.
Making the switch from a typical Western diet to a plant-based one can seem daunting, but it doesn’t have to be. Start by exploring new recipes and adjusting your favorite dishes with plant-based alternatives, like swapping chicken curry for chickpea curry, or beef Bolognese for lentil Bolognese.
Start small by changing your breakfast to a plant-based one a couple of times a week, then do the same with lunch. Gradually increase the number of plant-based meals until it’s a regular part of your routine. If you fully commit to a whole food, plant-based diet, you might experience health benefits in just a few weeks, although some initial digestive changes, like bloating, can occur while your body adjusts.
Both the American Dietetic Association and the British Dietetic Association confirm that well-planned plant-based diets are suitable for all ages and can help prevent diseases like heart disease and cancer, among other health benefits.
As our world becomes more nutrient-depleted due to factors like soil degradation, a typical Western diet lacks vital nutrients like magnesium, folate, and fiber and is linked to obesity and various chronic diseases. A whole food plant-based approach, particularly the nutritarian method promoted by Dr. Joel Fuhrman, emphasizes nutrient-dense, unprocessed foods.
While adopting a plant-based diet, certain supplements like vitamin B12 are essential. Adults need about 1.5mcg daily, but higher doses are recommended to prevent deficiency. You can get B12 from fortified foods or supplements. Also, vitamin D and omega-3 fatty acids from algae are important, especially since environmental pollution makes it hard to get pure sources from fish.
Dr. Gemma Newman, with 15 years in medicine and varied expertise, is a strong advocate for plant-based eating. If you’re ready to start this dietary journey, consider her tips to ease the transition and enjoy the health benefits.
