Did you participate in Veganuary this year, or are you thinking about adopting a vegan lifestyle more permanently? Dr. Gemma Newman has some useful advice to share.
With so many diets—low fat, high fat, low carb, high carb, vegan, paleo, keto—it can get overwhelming trying to figure out which one is effective, and which is the best choice for you.
Veganuary is becoming more popular each year. In 2018, 170,000 people joined, marking a 183% increase from 2017. By last year, this number jumped to over 250,000, and it’s expected to grow even more this year.
But is a vegan diet healthy, and how does it differ from other diets touted for their health benefits? Over the years, there’s been a lot of mixed messages about nutrition, often fueled by media, food companies, and even health professionals.
However, it’s hard to dispute the advantages of consuming lots of fruits and vegetables, favoring whole unprocessed foods, and steering clear of processed meats, sugary treats, fizzy drinks, white flour, and white bread. Consuming plenty of fruits and vegetables is undeniably beneficial.
Many people, when unsure about what’s healthy, might stay in their comfort zones and say, “everything in moderation.” But moderation doesn’t apply to all habits. For instance, we don’t suggest smoking moderately. The same logic applies to sugary drinks and processed meats. Considering that the World Health Organization (WHO) designates processed meats as a class 1 carcinogen, a known cancer cause, it’s clear they’re unhealthy, regardless of moderation.
Dr. David Katz, a founding member of the American College of Lifestyle Medicine, convened top nutrition experts to reach a consensus known as the ‘True Health Initiative.’ They agreed on key principles, such as focusing on a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water as fundamental for health.
Interestingly, when you compare a paleo plate to a whole food plant-based one, they share more similarities than either does with a typical Western diet. If we look at which dietary habits promote heart health—our leading cause of death—the whole food plant-based diet stands out. It’s the only eating style proven to reverse coronary artery blockages within weeks, as evidenced by studies like the Lifestyle Heart Trial published in The Lancet in 1990 and the Mount Abu Heart Trial.
Switching to a plant-focused diet can be daunting for those accustomed to a Western diet. Kudos to those embracing Veganuary! But don’t worry if you’re considering this change—a plant-based diet is a healthy option, and here’s how you can start:
If you’re curious about plant-based eating but unsure where to start, there are cookbooks to guide you. “So Vegan in 5” by Roxy Pope and Ben Pook simplifies the process with over 100 five-ingredient recipes. And “BOSH!” by Henry Firth & Ian Theasby offers 80 vegan recipes. Their popular online content has reached millions, and they emphasize learning to cook delicious, plant-based meals both at home and on the go. You can also find inspiration from the vegan hashtags on Instagram, showcasing various journeys into plant-based eating.
Your dietary transition should reflect your current preferences. If you love chicken curry, try a chickpea curry, or swap beef Bolognese with lentils, and a traditional chili with a three-bean version. Finding vegan replacements for your favorites is a win.
Gradually introduce new tastes and ideas, turning your plant-based journey into an enjoyable and pressure-free adventure. Start by having plant-based breakfasts two to three times a week, including switching up the milk in your tea or coffee. Gradually make your lunches plant-based as well. Eventually, you’ll have a roster of plant-based meals to replace your old patterns.
Transitioning fully to a whole food plant-based diet can lead to benefits in just two to three weeks. Initially, you might experience some bloating or gas as your gut adapts to the new diet.
Both the American Dietetic Association and the British Dietetic Association endorse well-planned plant-based diets for all age groups, noting their disease prevention benefits, particularly against heart disease and cancer. Plant-based eating also seems to lower the risk of chronic respiratory issues, allergies, and frequent childhood infections, promoting better long-term health.
The British Dietetic Association’s Blue Dot Campaign underscores the need for dietitians to offer plant-based guidance across all demographics. In today’s world, soil depletion from monocropping and pesticides has left us nutritionally lacking, particularly regarding magnesium, folate, and fiber. Coupled with its ties to obesity and chronic diseases, the Western Diet falls short compared to a whole food plant-based approach, which boasts higher nutrient density and focuses on foods rich in vitamins, minerals, fiber, and antioxidants.
That said, a fully plant-based diet might require some supplements. Vitamin B12 is crucial since it’s harder to find in plant sources. Despite needing just 1.5mcg daily, a higher intake like 10mcg daily or 2000mcg weekly is advised for safety and to manage homocysteine levels, linked to heart events. It’s available in fortified foods or as a supplement.
Vitamin D is another important supplement since many lack adequate sunlight exposure. Depending on your levels, 1000iu daily is sufficient, but those with deficiencies may need more.
EPA/DHA supplements, derived from algae, are a pure form of omega-3 fatty acids that support heart health without the heavy metals found in fish oils. Ground flaxseeds, when consumed daily, help with blood pressure and heart health.
Dr. Gemma Newman, with 15 years in medicine and leading a family medical practice for a decade, emphasizes the advantages of a plant-based diet. She trained at the University of Wales College of Medicine and has broad experience in various medical fields, including General Practice.
Transitioning to a plant-based diet doesn’t have to be challenging or overwhelming. With the right approach and resources, you can easily incorporate healthier habits into your lifestyle, reaping multiple health benefits along the way.
