Did you try Veganuary this year? Are you thinking about going vegan or incorporating more plant-based meals into your routine? Dr. Gemma Newman has some great advice to help you out.
There are so many diets today—low fat, high fat, low carb, high carb, vegan, paleo, keto. It can get really confusing. Veganuary has become very popular. In 2018, 170,000 people signed up, a big jump from the previous year. In 2019, over 250,000 took the challenge, and the numbers continue to grow. But is a vegan diet really healthy, and how does it compare to other diets we’re told are good for us?
There’s a lot of mixed information out there about nutrition, from the media, food companies, and even health professionals. But one thing’s clear: eating lots of vegetables and fruits, choosing whole unprocessed foods, and limiting processed meats, sugary foods, and white flour is beneficial.
When it comes to heart health, plant-based diets stand out. Research, including The Lifestyle Heart Trial and the Mount Abu Heart Trial, shows that a diet centered on whole plant foods can reverse heart disease. No other diet has shown the same results. Considering heart disease is our top killer, adopting a whole food plant-based diet seems wise.
Switching from a typical Western diet to a plant-based one can seem tough, but it’s doable. Start by trying vegan versions of your favorite dishes, like substituting chickpeas for chicken in a curry or using lentils instead of beef in a Bolognese. Gradually increase the number of plant-based meals you eat each week.
Begin with breakfast—try plant-based options two or three times a week. Then switch up your lunches the same way. Over time, you’ll get used to this new way of eating. You might notice health benefits in just a few weeks. However, your body might need a little time to adjust.
Both the American and British Dietetic Associations agree that well-planned plant-based diets can be healthy in all stages of life. These diets are linked to lower risks of heart disease, cancer, respiratory issues, and more. Plus, they’re better for children’s long-term health.
However, a Western diet often lacks key nutrients like magnesium, folate, and fiber, and has strong links to obesity and chronic diseases. A whole food plant-based diet can be incredibly nutrient-dense, focusing on foods rich in vitamins, minerals, and antioxidants.
But if you go fully plant-based, you might need some supplements. Vitamin B12 is essential since it’s hard to get from plants alone. Adults need about 10mcg daily or 2000mcg weekly. B12 is found in fortified foods and supplements. Even meat-eaters can become deficient as they age, so supplements might be necessary for them too.
Vitamin D is another supplement to consider, especially if you don’t get much sun. Aim for at least 1000iu daily if your levels are normal, or 2000iu if they’re low.
Omega-3 fatty acids are important too. Algae-based EPA/DHA supplements can help maintain heart health without the toxins found in fish.
Milled flaxseeds are great for heart health as well. Add a couple of tablespoons to your meals daily.
Dr. Gemma Newman has over 15 years of medical experience and currently serves as the Senior Partner at a family practice. She has a broad medical background, having worked in various specialties, including elder care, endocrinology, pediatrics, gynecology, psychiatry, and more.
