Did you give Veganuary a shot this year? Maybe you’re considering going vegan or making plant-based eating a regular thing. Dr. Gemma Newman has some great tips to share!
With all the different diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to feel overwhelmed. But do any of them really work? And which one is the best?
Veganuary is becoming more popular every year. In 2018, 170,000 people participated, a huge jump from the previous year. By last year, over 250,000 people joined, and this year, the numbers likely increased again.
So, is a vegan diet actually healthy? How is it different from other diets that are often promoted as healthy?
There’s been a lot of mixed messages about nutrition, often spread by the media, food companies, and even health professionals. However, it’s hard to argue with the benefits of eating plenty of vegetables and fruits, focusing on whole, unprocessed foods, and limiting or avoiding processed meats, sugary snacks, fizzy drinks, and refined grains like white flour and white bread.
When people are unsure about healthy eating, they might stick to what they know and say “everything in moderation.” But this isn’t always good advice. Just like we wouldn’t advise “smoking in moderation,” the same goes for sugary drinks and processed meats. According to the World Health Organization, processed meats are a class 1 carcinogen, known to cause cancer, so moderation doesn’t make them safe.
Dr. David Katz, co-founder of the American College of Lifestyle Medicine, gathered top nutrition scientists for his ‘True Health Initiative.’ They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health. If you compare a paleo diet and a whole food plant-based diet, they have much more in common with each other than with the average Western diet.
Heart disease is still a leading cause of death, and the only diet proven to reverse coronary artery blockages is a whole food plant-based diet. This was shown in the Lifestyle Heart Trial and replicated later in the Mount Abu Heart Trial. No other diet has achieved these results, so a whole food plant-based diet is a sensible choice, especially given the prevalence of heart disease.
Switching to a more plant-based diet can seem daunting at first, especially if you’re used to a Western diet. However, there are ways to make the transition smoother. If you’re just starting out, these cookbooks can help: “So Vegan in 5” by Roxy Pope and Ben Pook, and “BOSH!” by Henry Firth & Ian Theasby. These resources offer simple, delicious vegan recipes with easy-to-find ingredients.
You can also find support and inspiration by searching vegan on Instagram, where many people share their journeys and recipes. Start by modifying your favorite meals to plant-based versions. For example, turn a chicken curry into a chickpea curry or a beef Bolognese into a lentil Bolognese. If you enjoy these new versions, you’re on the right track.
Gradually introduce more plant-based meals into your diet. Begin with breakfast, then lunch, and continue until you have a variety of go-to plant-based meals. Switching completely to a whole food plant-based diet can bring benefits in just 2-3 weeks, but take it slow if needed as your gut adjusts.
Well-planned plant-based diets are endorsed by both the American Dietetic Association and the British Dietetic Association as healthy for all age groups and beneficial in preventing diseases like heart disease and cancer. They can also reduce the risk of chronic respiratory disorders, allergies, and recurrent infections in children.
The British Dietetic Association recently launched the Blue Dot Campaign to promote plant-based dietary advice for everyone. Our current food system has led to nutrient depletion, making it even more important to focus on nutrient-dense, whole foods.
While a whole food plant-based diet is rich in many nutrients, certain supplements may be necessary, such as Vitamin B12, Vitamin D, and EPA/DHA omega-3 fatty acids. B12 is vital, especially for those over 50 or with specific health conditions, and can be obtained from supplements or fortified foods. Vitamin D supplements are generally needed due to limited sun exposure, and EPA/DHA can be sourced from algae-based supplements.
Dr. Gemma Newman, with over 15 years of experience in medicine, emphasizes the importance of a nutrient-dense diet and offers practical advice for transitioning to a whole food plant-based lifestyle for better health outcomes.
