Did you try Veganuary this year? Are you thinking of going vegan or making plant-based eating a long-term habit? Dr. Gemma Newman has some great tips to get you started.
With so many diet trends out there—low-fat, high-fat, low-carb, high-carb, vegan, paleo, keto—it can be hard to know which one is right. Veganuary is gaining traction each year, with 170,000 people in 2018 and over 250,000 last year taking up the challenge. So, what makes a vegan diet stand out, and is it healthy?
There’s a lot of confusion about nutrition, often fueled by the media, food companies, and even some health professionals. However, it’s undeniable that eating plenty of vegetables and fruits and sticking to whole, unprocessed foods is beneficial. It’s also crucial to limit or avoid processed meats, sugary snacks, fizzy drinks, white flour, and white bread when possible.
People often stick to what they know and say “everything in moderation.” But, this doesn’t work for unhealthy habits like smoking or consuming sugary drinks and processed meats. The World Health Organization (WHO) classifies processed meats as a group 1 carcinogen, meaning they cause cancer. So, moderation doesn’t make processed meats good for you.
Dr. David Katz, co-founder of the American College of Lifestyle Medicine, has gathered global nutrition experts as part of his True Health Initiative to agree on what’s healthiest: a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water. Whether looking at a paleo plate or a whole food plant-based plate, they are much healthier than the average Western diet.
Heart disease is a major health concern, and the only diet proven to reverse coronary artery blockages within weeks is the whole food plant-based diet. Studies like the Lifestyle Heart Trial and the Mount Abu Heart Trial show impressive results with dietary intervention alone. Given that heart disease is the leading cause of death, a mostly whole food plant-based diet is a sensible recommendation.
Switching from a Western diet to a plant-based one might seem challenging. But don’t worry, there are ways to ease into this lifestyle. Start by exploring cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, which offers simple recipes with just five ingredients. “BOSH!” by Henry Firth & Ian Theasby also provides over 80 healthy vegan recipes and has a successful online following.
You can also find inspiration from Instagram using vegan hashtags, showing different people’s journeys into plant-based eating. Start by modifying dishes you already love. For example, replace chicken curry with chickpea curry or beef Bolognese with lentil Bolognese. Experiment with new flavors and enjoy the journey without pressure.
Begin by changing your breakfast to plant-based a few times a week, including plant-based milk in your tea or coffee. Gradually make more meals plant-based until you have a good rotation of recipes. While a whole food plant-based diet can bring quick benefits within a few weeks, your gut may need time to adjust.
Both the American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets support healthy living at all ages and may help prevent diseases such as heart disease and cancer. Plant-based diets also reduce the risk of chronic respiratory disorders, allergies, and recurrent infections in childhood.
The British Dietetic Association recently launched the Blue Dot Campaign, emphasizing the importance of dieticians being knowledgeable about plant-based diets for everyone. However, due to modern agricultural practices, a Western diet often lacks essential nutrients like magnesium, folate, and fiber and is linked to obesity and chronic diseases.
A well-planned whole food plant-based diet is nutrient-dense, as advocated by Dr. Joel Fuhrman’s nutritarian approach, but it may require supplementation for Vitamin B12, Vitamin D, and omega-3 fatty acids (EPA/DHA). Vitamin B12 is essential and can be supplemented through fortified foods or B12 supplements. Vitamin D can be synthesized through sun exposure but may also need supplementation, especially in winter or for those with low levels. EPA/DHA supplements made from algae can help maintain heart health.
Dr. Gemma Newman has extensive medical experience and emphasizes the benefits of a plant-based diet for overall health and disease prevention. Transitioning to a vegan diet can be rewarding and beneficial if approached with the right guidance and resources.
