Have you tried Veganuary this year? Thinking about going vegan or making plant-based eating a permanent habit? Dr. Gemma Newman has some great advice to help you out.
With so many diets like low fat, high fat, low carb, high carb, vegan, paleo, and keto, it’s easy to get confused. But which one really works best? Veganuary is becoming more popular each year. In 2018, 170,000 people signed up, marking a significant increase from 2017. Last year, over 250,000 joined the challenge, and this number is still climbing.
But is a vegan diet healthy? What sets it apart from other diets that are claimed to be good for us? Many myths about nutrition are spread by the media, food companies, and even health professionals. However, it’s clear that eating lots of fruits and vegetables, whole unprocessed foods, and limiting processed meats, sugary cakes, sweets, fizzy drinks, white flour, and white bread is beneficial.
While people might be confused about healthy eating and fall back on “everything in moderation,” this approach doesn’t apply to all foods. We wouldn’t advise smokers to smoke in moderation, so why would we do the same for sugary drinks and processed meats? According to WHO, processed meats are class 1 carcinogens, directly causing cancer.
Dr. David Katz from the American College of Lifestyle Medicine gathered top nutrition scientists for the “True Health Initiative,” and they agreed on a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water as fundamental to health. Compared to a typical Western diet, both paleo and whole food plant-based plates have a lot more in common.
Heart disease remains the leading cause of death, and the only diet proven to reverse coronary artery blockages is the whole food plant-based diet, as shown by the Lifestyle Heart Trial, Dr. Caldwell Esselstyn’s research, and the Mount Abu Heart Trial.
Transitioning to a plant-based diet can seem daunting, especially if you’re used to the Western diet. But it’s doable, and here’s how you can start. Check out cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, featuring simple recipes with only five ingredients, and “BOSH!” by Henry Firth & Ian Theasby for over 80 healthy vegan recipes.
You can begin by modifying your favorite meals. Turn chicken curry into chickpea curry, beef Bolognese into lentil Bolognese, and a Mexican chili into a three-bean chili. If you enjoy these vegan versions, you’re on the right track. Start by having plant-based breakfasts two to three times a week, then do the same with lunch. Gradually increase your plant-based meals until they become the norm.
A fully whole food plant-based diet can bring benefits in as little as two to three weeks, though your gut bacteria will need time to adjust, possibly causing initial bloating or flatulence. The American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets support healthy living for all age groups and can prevent diseases like heart disease and cancer.
Plant-based diets can also reduce the risk of chronic respiratory disorders and other childhood issues, improving long-term health. The British Dietetic Association’s Blue Dot Campaign highlights the importance of dietitians offering plant-based diet advice.
However, our nutrient-depleted world, due to soil degradation and pesticide use, means even a Western diet lacks essential nutrients like magnesium, folate, and fiber. A well-planned whole food plant-based diet, rich in essential nutrients, is important, though some supplements may be necessary.
Vitamin B12, which is crucial, needs supplementation as it’s hard to obtain from a vegan diet. Adults need about 1.5mcg daily, but it’s safer to take higher amounts to prevent deficiencies and ensure proper bodily functions. B12 can be found in fortified foods or taken as a supplement.
Vitamin D is also essential, especially if you don’t get enough sunlight. Recommended daily amounts are 1000iu for those with normal levels and 2000iu for those who tend to run low.
Omega-3 fatty acids are crucial for heart health. Algae-based EPA/DHA supplements are a good source without the contaminants found in fish or cod liver oil.
Flaxseeds are another superfood, beneficial for heart health. Two tablespoons daily can be added to meals easily.
Dr. Gemma Newman, a longstanding medical professional, and senior partner at a family medical practice, strongly advocates a plant-based diet for its numerous health benefits.
