Did you try Veganuary this year? Are you thinking about going vegan or incorporating more plant-based meals into your diet? Dr. Gemma Newman has some useful tips that can help.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to get overwhelmed. However, some diets do work better than others, so let’s delve into what makes a vegan diet stand out.
Veganuary has been gaining more followers every year. In 2018, 170,000 people participated, which was a massive increase from 2017. By last year, the number had jumped to over 250,000, and it’s likely even higher this year. But is a vegan diet truly healthy, and how does it compare to other popular diets?
Nutrition information can be confusing, spread by the media, food companies, and even health professionals. However, most would agree on the benefits of eating lots of fruits and vegetables, unprocessed foods, and limiting or avoiding processed meats, sugary treats, and white bread.
The World Health Organization has classified processed meats as a class 1 carcinogen, meaning they can cause cancer. So, moderation isn’t really the solution when it comes to these foods.
Dr. David Katz and other top nutrition experts agree on the importance of a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water. These foods are essential for good health and have a lot in common with both paleo and whole food plant-based diets.
Heart disease is still our top killer, and the only diet proven to reverse heart disease involves eating whole plant-based foods. This was demonstrated in the Lifestyle Heart Trial and later studies like the Mount Abu Heart Trial. No other diet has shown these results, making a plant-based diet a strong recommendation for heart health.
Switching from a Western diet to a plant-based one might seem daunting, but it’s doable. To ease into it, explore cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, which offers simple recipes with just five ingredients, or “BOSH!” by Henry Firth & Ian Theasby, which features over 80 healthy vegan recipes.
Start your plant-based journey by modifying your favorite meals. For instance, swap chicken curry for chickpea curry, beef Bolognese for lentil Bolognese, and meat chili for three-bean chili. Gradually, you can experiment with new flavors.
Begin by changing your breakfast to plant-based options a few times a week, then do the same with lunch. Over time, increase plant-based meals until you have a good rotation of healthy options. A sudden switch to a whole food plant-based diet can offer quicker benefits, though your gut might need time to adjust.
Both the American and British Dietetic Associations agree that well-planned plant-based diets are suitable for all ages and can help prevent diseases like heart disease and cancer. They can also reduce the risk of respiratory disorders, allergies, and infections in children.
Due to soil depletion and extensive use of pesticides, a Western diet often lacks essential nutrients like magnesium, folate, and fiber. A well-planned plant-based diet can be nutrient-dense, especially if it avoids processed foods.
However, if you go fully plant-based, you’ll need some supplements. Vitamin B12 is essential, as it’s hard to get from plant sources alone. Adults need about 1.5 micrograms daily; though taking higher amounts is recommended to prevent deficiency and support heart health. B12 can be obtained from fortified foods or supplements.
Vitamin D is another important supplement, especially since many are deficient. Aim for 1000 to 2000 IU daily. Omega-3 fatty acids (EPA/DHA) from algae can help maintain heart health without the pollutants found in fish. Lastly, flax seeds are a great source of nutrients and can be added to various meals.
Dr. Gemma Newman has been a doctor for 15 years and is the Senior Partner at a family medical practice where she’s worked for a decade. She studied at the University of Wales College of Medicine and has experience in various medical specialties.
