Did you try Veganuary this year? Thinking about going vegan or making plant-based eating a regular part of your routine? Dr. Gemma Newman has some great tips to help you out.
With so many diets like low fat, high fat, low carb, high carb, vegan, paleo, and keto, it’s normal to feel overwhelmed. But do these diets work, and which one is the best?
Veganuary has been gaining traction every year. In 2018, 170,000 people signed up, marking a 183% increase from 2017. Last year, over 250,000 people took on the challenge, and it’s likely that the number has grown this year.
So, is a vegan diet healthy? How does it stand out from other diets that claim to be good for our health?
There’s a lot of confusion about nutrition, mainly because of mixed messages from the media, food companies, and even health experts. However, the benefits of eating plenty of vegetables, fruits, and whole, unprocessed foods are undeniable. Limiting processed meats, sugary treats, white flour, and soda is also crucial for better health.
When people are unsure about what’s healthy, they often stick to their old eating habits and say, “everything in moderation.” But moderation isn’t always the best approach—would you tell a smoker to smoke in moderation? The same logic applies to sugary drinks and processed meats.
The World Health Organization (WHO) classifies processed meats as a carcinogen, meaning they can cause cancer, so even moderation isn’t safe.
Dr. David Katz, a founder of the American College of Lifestyle Medicine, gathered top nutrition scientists through the ‘True Health Initiative.’ They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health.
Both paleo and whole food plant-based diets have more in common with each other than with the typical Western diet. Studies have shown that a whole food, plant-based diet can reverse heart disease, which remains our biggest health threat.
The Lifestyle Heart Trial published in The Lancet in 1990, and the Mount Abu Heart Trial, showed significant improvements through diet alone. No other diet has replicated these results. So, until new evidence suggests otherwise, a whole food, plant-based diet is your best bet for heart health.
Switching from a Western diet to a plant-based one might seem tough, but it’s doable. If you’re considering a plant-based diet, here are some resources to help you get started.
“So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 simple recipes that use just five ingredients you can find at your local supermarket.
“BOSH!” by Henry Firth & Ian Theasby features over 80 healthy vegan recipes. Their online channel is also incredibly popular, providing video tutorials that have been viewed millions of times.
Take it slow—start by adapting your favorite meals. If you love chicken curry, try making a chickpea curry. Swap beef Bolognese for lentil Bolognese, and turn a Mexican chili into a three-bean chili.
Gradually experiment with different flavors and ingredients. You might begin by having three plant-based breakfasts per week, then transition to including plant-based lunches. Over time, incorporate more plant-based meals into your diet.
Switching to a whole food, plant-based diet quickly can yield health benefits within two to three weeks. However, your gut bacteria will need time to adjust, and you might experience some initial bloating or gas.
Both the American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets are healthy for all age groups and can help prevent diseases like heart disease and cancer. Plant-based diets can also reduce risks for chronic respiratory disorders, allergies, and infections in children.
Despite living in a nutrient-depleted world due to soil degradation and pesticide use, a whole food, plant-based diet is nutrient-dense and beneficial. However, you may need some supplements, especially if you’re eliminating all animal products.
For instance, vitamin B12 supplementation is essential. Although adults only need about 1.5 micrograms per day, taking a higher dose—around 10 micrograms daily or 2000 micrograms weekly—is advisable to prevent deficiency and protect heart health.
Vitamin D is another crucial supplement. You can usually get enough from sunlight, but if your shadow is long, you might need at least 1000 IU per day. For those prone to deficiency, 2000 IU per day might be necessary.
Omega-3 fatty acids (EPA/DHA) from algae supplements can optimize heart health without the contaminants found in fish or cod liver oil. Including milled flaxseed in your meals is also great for lowering blood pressure and boosting heart health.
Dr. Gemma Newman, with 15 years of medical experience, is the Senior Partner at a family practice. She studied at the University of Wales College of Medicine and has worked in various medical fields, including general practice.
Embracing a plant-based diet can seem challenging, but with the right resources and a gradual approach, it can become a healthy and enjoyable lifestyle change.
