Did you try Veganuary this year or are you considering switching to a vegan lifestyle more permanently? Dr. Gemma Newman offers some practical advice.
With so many diets out there—ranging from low-fat to keto—it can be tough to know which one works best. However, the growing popularity of Veganuary suggests more people are interested in trying vegan eating. In 2018, 170,000 people signed up for the challenge, marking a significant increase from the previous year. By 2019, over 250,000 had joined, and the number continues to rise.
But is a vegan diet healthy compared to other options? While the media, food companies, and even health professionals can create confusion about nutrition, most agree on the health benefits of vegetables, fruits, and whole foods. Processed meats and sugary foods, similar to cigarettes, are best avoided rather than consumed in moderation. The World Health Organization lists processed meats as a known carcinogen.
Dr. David Katz and nutrition scientists worldwide emphasize that diets high in vegetables, fruits, beans, nuts, seeds, whole grains, and water are crucial for health. In comparing different diets, whole-food plant-based diets have shown unique effectiveness in reversing coronary artery blockages, as demonstrated in studies like the Lifestyle Heart Trial and Mount Abu Heart Trial.
Transitioning to a plant-based diet from a typical Western one can be challenging, but you don’t have to do it all at once. Start by incorporating plant-based breakfasts a few times a week, then extend that to lunches. As you gradually shift your meals, you’ll find plant-based eating more manageable and enjoyable. Trying vegan versions of favorite meals, like chickpea curry instead of chicken curry, can be a fun way to begin.
For those new to plant-based eating, cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook provide simple recipes with few ingredients. “BOSH!” by Henry Firth & Ian Theasby also offers many delicious vegan recipes. Social media can also be a resource; searching vegan on Instagram reveals inspiring stories.
While plant-based diets are nutritious, some supplements may still be necessary. Vitamin B12, for example, is crucial for vegans, since it’s hard to get from plant foods alone. Regular supplementation is recommended to ensure adequate intake. Vitamin D can be another concern, especially with limited sun exposure. Omega-3 from algae supplements and flaxseed are good options for heart health.
Dr. Gemma Newman, with 15 years of experience in medicine, is well-versed in promoting these lifestyle changes. If you’re considering a shift to a plant-based diet, her advice could help ease your transition toward a healthier lifestyle.
