Did you try Veganuary this year? Are you thinking about going vegan or incorporating more plant-based meals into your lifestyle? Dr. Gemma Newman has some handy tips to guide you.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it can be overwhelming to decide which one is the right fit. Veganuary continues to gain popularity. Back in 2018, 170,000 participants signed up, marking a 183% increase from 2017. By last year, over 250,000 people joined the challenge, and this year, those numbers have likely increased.
But is a vegan diet healthy? How does it stand out from other diets that claim to boost health? Historically, we’ve faced a lot of confusion about nutrition, often fueled by media, food companies, and even health professionals.
One consensus everyone agrees on is the benefits of eating lots of fruits and vegetables and choosing whole, unprocessed foods. Cutting back on processed meats, sugary treats, fizzy drinks, and refined grains like white flour is also key. However, when confused about what’s nutritious, many stick to the old saying, “everything in moderation.” This saying doesn’t hold true for everything. For example, you wouldn’t advise a smoker to smoke in moderation. Similarly, treating sugary drinks and processed meats the same stands to reason. The World Health Organization (WHO) even classifies processed meats as a Group 1 carcinogen, which means they’re known to cause cancer.
Thankfully, Dr. David Katz, a founder of the American College of Lifestyle Medicine, rallied top nutrition scientists to establish a common agreement through the ‘True Health Initiative.’ They agreed that a diet full of vegetables, fruits, beans, nuts, seeds, whole grains, and water is essential for health. When you compare a paleo diet and a whole-food, plant-based diet, they have more in common with each other than with a typical Western diet.
The only proven way to reverse coronary artery blockages within weeks is a whole-food, plant-based diet. Findings from the Lifestyle Heart Trial, published in The Lancet in 1990, demonstrated remarkable results from dietary changes alone, thanks to Dr. Caldwell Esselstyn and later trials like the Mount Abu Heart Trial.
For those used to a Western diet, transitioning to a plant-based one might seem tough. Kudos to everyone who completed Veganuary. If you’re contemplating making plant-based eating a permanent part of your life, here are some suggestions to ease the transition. Starting with well-known cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, which offers over 100 simple recipes using just five ingredients easily found in stores, is one way. “BOSH!” by Henry Firth & Ian Theasby is another cookbook with over 80 vegan recipes. Exploring vegan hashtags on Instagram can also provide you with inspiring stories and ideas.
Think about modifying some of your favorite meals to make them plant-based. Instead of chicken curry, try a chickpea curry. Swap beef Bolognese for lentil Bolognese, or make a three-bean chili instead of a Mexican chili. If you end up liking these new versions, consider it a win! Begin by swapping your breakfast for a plant-based option two to three times a week, and slowly work your way up to more meals. Eventually, you’ll develop a rotation of plant-based meals to replace your older habits. Starting such a diet can yield benefits in about two to three weeks. However, as your gut adapts, you might initially experience some bloating or gas.
Both the American and British Dietetic Associations affirm that well-planned plant-based diets are suitable for all age groups and can help prevent diseases like heart disease and cancer, which are prevalent in the West. Plant-based diets may also lower the risk of chronic respiratory disorders, allergies, and infections in children, providing them a healthier future.
We currently live in a world lacking in nutrients, owing to soil degradation, mono-cropping, and pesticide overuse. A Western diet is typically deficient in essential nutrients like magnesium, folate, and fiber, and is more closely related to obesity and chronic lifestyle diseases, which can be improved through a whole-food, plant-based diet.
A well-planned whole-food, plant-based diet is likely one of the most nutrient-dense ways to eat. This approach, advocated by figures like Dr. Joel Fuhrman, emphasizes avoiding processed foods and choosing nutrient-rich options packed with vitamins, minerals, fiber, and antioxidants. If you’re cutting out all animal products, you’ll need certain supplements.
Vitamin B12 is crucial, as it’s not naturally present in a plant-based diet. Adults only require about 1.5 mcg daily, but more frequent, small doses are better absorbed. Fortified foods or B12 supplements can help you meet this need. Even meat-eaters can become B12 deficient after age 50 due to absorption issues, so everyone should consider checking their levels and possibly supplementing.
Vitamin D is another nutrient often deficient in many people’s diets. You can produce vitamin D through sun exposure if your shadow is shorter than your body length. A typical daily supplement of at least 1000 IU should suffice, with higher amounts for those with lower natural levels.
EPA/DHA supplements, derived from algae, are the purest form of omega-3 fatty acids and contribute to heart health without consuming fish, which can contain heavy metals due to ocean pollution. Including one to two tablespoons of milled flaxseed in your daily diet can also improve heart health.
Dr. Gemma Newman, with 15 years of medical experience and a position as Senior Partner at a family medical practice, has insights into the benefits and methods of shifting towards a plant-based diet. She understands the importance of ditching the Western diet’s harmful aspects in favor of more whole, plant-based foods.
