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 tips 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 feel overwhelmed. But do any of them actually work, and if so, which is the best?
Veganuary is gaining traction year after year. In 2018, 170,000 people participated, marking a 183% increase from the previous year. In 2019, the number surged to over 250,000, and it’s likely grown even more since.
But is a vegan diet healthy? How does it stand out from other diets that are said to benefit our health? Historically, nutrition has been a confusing topic, with mixed messages from the media, food companies, and even health professionals.
Few people dispute the advantages of eating plenty of vegetables and fruits and the benefits of consuming whole, unprocessed foods while limiting processed meats, sugary snacks, and drinks, as well as refined grains like white flour and bread.
People often stick with what they know when they are unsure about health and nutrition, saying “everything in moderation.” However, we don’t advise smoking in moderation, and the same logic applies to sugary drinks and processed meats. Would you give your child processed meats like hot dogs if you wouldn’t hand them a packet of cigarettes?
The World Health Organization (WHO) classifies processed meats as a Group 1 carcinogen, meaning they definitely cause cancer. Therefore, moderation isn’t beneficial in this case.
Fortunately, Dr. David Katz, co-founder of the American College of Lifestyle Medicine, gathered top nutrition scientists to agree on basic dietary principles as part of his ‘True Health Initiative.’ They concurred that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is vital for health.
Comparing a paleo plate to a whole food plant-based plate, you’ll find similarities between the two that differ significantly from a typical Western diet.
For heart health, the only diet proven to reverse coronary artery blockages in a short time is a whole food plant-based diet. The Lifestyle Heart Trial, led by Dr. Caldwell Esselstyn and published in The Lancet in 1990, demonstrated these impressive results. No other diet has shown the same effects, highlighting the potential benefits of a plant-based diet.
Transitioning from a Western diet to a plant-based one might seem challenging, but it’s doable. Start by exploring plant-based cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, offering recipes with just five simple ingredients, or “BOSH!” by Henry Firth & Ian Theasby, which includes over 80 tasty vegan recipes. Social media, especially Instagram with its vegan hashtags, can provide inspiration from others on the same journey.
Begin your plant-based journey by swapping favorite dishes. Turn a chicken curry into a chickpea curry, for example. Try new flavors and have fun with it. Initially, replace breakfast and lunch with plant-based options a few times a week, gradually increasing as you find meals you love.
A full switch to a plant-based diet can quickly offer health benefits in just two to three weeks. However, your gut bacteria might need time to adjust, causing some discomfort initially.
The American and British Dietetic Associations affirm that well-planned plant-based diets can support healthy living across all ages and may offer disease prevention benefits. Such diets are linked to a reduced risk of heart disease, cancer, chronic respiratory disorders, allergies, and childhood infections, offering both immediate and long-term health benefits.
The British Dietetic Association also launched the Blue Dot Campaign, emphasizing the importance of providing plant-based diet advice to everyone, regardless of age or income level.
Today’s world suffers from nutrient depletion due to practices like mono-cropping and pesticide use. A Western diet often lacks vital nutrients such as magnesium, folate, and fiber, and it is strongly linked to obesity and chronic lifestyle diseases. A whole food plant-based diet, particularly the ‘nutritarian approach’ advocated by Dr. Joel Fuhrman, can be more nutrient-dense, excluding processed foods in favor of nutrient-rich choices.
Despite the advantages of a plant-based diet, certain supplements are necessary, particularly vitamin B12, which is crucial for breaking down homocysteine and preventing deficiency. Adults should consider higher doses than the daily 1.5mcg recommendation. Vitamin B12 can be obtained from fortified foods or supplements, especially since even meat lovers might face deficiencies past the age of 50.
Vitamin D is another common deficiency due to insufficient sunlight exposure. A daily dose of 1000iu is often recommended. EPA/DHA supplements, derived from algae, are excellent sources of omega-3 fatty acids, supporting heart health without the risks associated with consuming fish oils.
Adding flaxseeds to your diet is beneficial too. Milled flax can be incorporated into various meals to improve heart health.
Dr. Gemma Newman, with years of experience in medicine, emphasizes the advantages of a well-planned plant-based diet. Transition gradually, explore new foods, and supplement wisely to enjoy better health.
