Did you try Veganuary this year? Or are you thinking about going vegan or incorporating more plant-based foods into your daily life? Dr. Gemma Newman has some great advice for you.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s hard to know which one to follow. Veganuary is gaining momentum every year. In 2018, 170,000 people joined in, a huge increase from the year before. By 2019, that number jumped to over 250,000, and it’s likely even higher now.
So, is a vegan diet actually healthy? How does it compare to other diets out there? Historically, there’s been a lot of confusion about nutrition, fueled by the media, food companies, and even health professionals.
However, one thing everyone can agree on is the importance of eating plenty of vegetables and fruits, opting for whole, unprocessed foods, and limiting or avoiding processed meats, sugary treats, and drinks, and refined grains.
Often, when faced with conflicting information about what’s healthy, people stick to their usual eating habits, believing that “everything in moderation” is fine. But we don’t tell smokers to smoke in moderation, do we? The same logic applies to sugary drinks and processed meats. Processed meats, classified as a class 1 carcinogen by the World Health Organization, are a known cause of cancer.
Dr. David Katz, co-founder of the American College of Lifestyle Medicine, brought together 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. Both paleo and whole food plant-based diets have more in common with each other than with a typical Western diet, which could reduce heart disease, our biggest killer.
The only diet proven to reverse coronary artery blockages is the whole food plant-based diet, as demonstrated by the Lifestyle Heart Trial published in The Lancet in 1990 and replicated in the Mount Abu Heart Trial. Due to its effectiveness against heart disease, a whole food plant-based diet is recommended until new evidence suggests otherwise.
Switching to a plant-based diet might seem challenging if you’re used to a Western diet. But fear not, I have some guidance to help you. Start with these cookbooks: “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 simple recipes with just five ingredients. “BOSH!” by Henry Firth & Ian Theasby features over 80 healthy vegan recipes and is the leading plant-based online channel.
You can also find inspiration by browsing vegan hashtags on Instagram. When starting your plant-based journey, start by transforming your favorite meals into vegan versions. For instance, make your chicken curry a chickpea curry or your beef Bolognese a lentil Bolognese.
Gradually incorporate more plant-based meals into your diet. Begin with a few plant-based breakfasts per week and then move on to lunches. Slowly increase the number of plant-based meals until it becomes your new routine.
Transitioning fully to a whole food plant-based diet may bring benefits within a few weeks. However, your gut might need time to adjust, possibly causing initial bloating or gas.
Both the American and British Dietetic Associations state that well-planned plant-based diets are suitable for all age groups and may help prevent diseases such as heart disease and cancer. They can also reduce risks of chronic respiratory disorders and recurrent infections in children.
However, due to nutrient depletion in modern soils, a Western diet can be deficient in essential nutrients like magnesium, folate, and fiber. A whole food plant-based diet can provide a nutrient-dense option, particularly if following the ‘nutritarian approach’ that emphasizes foods rich in vitamins, minerals, fiber, and antioxidants.
If you’re going fully plant-based, you’ll need some supplements, especially Vitamin B12, which is crucial. Adults need about 1.5mcg of B12 daily, but taking at least 10mcg daily or 2000mcg weekly is recommended. B12 can be found in supplements or fortified foods.
Vitamin D is also necessary, especially if you lack sufficient sunlight exposure. A daily intake of 1000iu to 2000iu is suggested, with higher doses for those already deficient.
Omega-3 fatty acids like EPA/DHA are important too, and can be obtained from algae-based supplements instead of fish oil.
Incorporating flaxseeds into your diet can boost heart health as well. Add them to your meals for extra nutrition.
Dr. Gemma Newman has vast experience in medicine and specializes in various fields. Making dietary changes, especially to a plant-based one, can have profound health benefits. There are many resources and supportive communities to help you on this journey.
