Did you try Veganuary this year? Are you thinking about going vegan or making plant-based eating a regular part of your life? Dr. Gemma Newman has some great advice.
With all the diet trends like low fat, high fat, low carb, high carb, vegan, paleo, and keto, it can get pretty confusing. So, which one is the best? Veganuary is gaining momentum, with numbers rising every year. In 2018, 170,000 people signed up, which was a huge increase from 2017. Last year, over 250,000 people joined in, and it’s likely even more people participated this year.
Is going vegan healthy? How does it compare to other diets touted as beneficial for our health? There’s a lot of mixed messages out there about nutrition, influenced by media, food companies, and even health experts themselves. But it’s hard to argue against the benefits of eating lots of fruits and vegetables, whole unprocessed foods, and cutting back or avoiding processed meats, sugary snacks, fizzy drinks, white flour, and white bread.
People often stick to what they know and say “everything in moderation.” But that’s not always good advice. We don’t tell smokers to smoke moderately. The same should apply to sugary drinks and processed meats, which the World Health Organization classifies as a cause of cancer. Moderation or not, processed meats are harmful.
Dr. David Katz, a founder of the American College of Lifestyle Medicine, gathered top nutrition scientists to form a consensus on what constitutes a healthy diet. They agreed on a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water.
Looking at dietary patterns that promote heart health, whole food plant-based diets are the only ones proven to reverse coronary artery blockages within weeks. This was demonstrated in studies like the Lifestyle Heart Trial published in 1990 and replicated in the Mount Abu Heart Trial. Given that heart disease is our top killer, a mostly whole food plant-based diet should be recommended.
Transitioning to a plant-based diet can seem daunting for those used to a Western diet, but it doesn’t have to be difficult. Let’s start with some resources. The cookbook “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 simple recipes with just five ingredients. Another great book is “BOSH!” by Henry Firth & Ian Theasby, featuring over 80 healthy vegan recipes.
You can also find inspiration on Instagram by searching for vegan hashtags where many share their journeys to eating plant-based. Start by modifying some of your favorite meals, like turning a chicken curry into a chickpea curry or a beef Bolognese into a lentil Bolognese. Slowly experiment with new recipes and flavors to make your plant-based journey enjoyable.
Begin with changing your breakfast to a plant-based option a few times per week, then do the same with lunch. Gradually increase these changes until you have a variety of plant-based meals incorporated into your routine.
Jumping straight into a whole food plant-based diet can bring health benefits quickly, often within two to three weeks, though you might initially experience some bloating as your gut adjusts.
According to both the American Dietetic Association and the British Dietetic Association, well-planned plant-based diets support healthy living at any age and can help prevent diseases like heart disease and cancer. Plant-based diets are also linked to lower risks of chronic respiratory disorders, childhood allergies, and infections.
Given our nutrient-depleted environment, largely due to modern agricultural practices, a Western diet often lacks key nutrients such as magnesium, folate, and fiber. A whole food plant-based diet, particularly the ‘nutritarian approach’ promoted by Dr. Joel Fuhrman, emphasizes nutrient-dense foods rich in vitamins, minerals, fiber, and antioxidants.
However, if you follow a fully plant-based diet, you might need some supplements. For instance, Vitamin B12 is crucial and not readily available from plant foods, so a supplement is necessary. Adults typically need around 1.5mcg of Vitamin B12 daily, but a higher dose ensures proper absorption and prevention of deficiencies. Supplementation is essential, especially for older adults and those with certain medical conditions.
Vitamin D is another important supplement, as most people don’t get enough from sunlight alone. A daily dose of 1000iu is recommended for those with normal levels, and 2000iu for those who are often deficient. Algae-based EPA/DHA supplements provide the purest form of omega-3 fatty acids without the pollutants found in fish.
Flaxseeds are another superfood worth incorporating daily to lower blood pressure and boost heart health. Just one to two tablespoons of milled flax can be added to meals seamlessly.
Dr. Gemma Newman, with her extensive background in various medical fields, continues to advocate for the benefits of a plant-based diet. From diabetes management to healthy eating tips, the evidence supports the shift towards more plant-based foods for long-term health benefits.
