Did you try Veganuary this year or are thinking about going vegan long-term? Doctor Gemma Newman has some great tips for you.
With so many diets like low fat, high fat, low carb, high carb, vegan, paleo, and keto, it can be overwhelming to choose the right one. But let’s talk about what’s really gaining traction – going vegan. Veganuary, which started with 170,000 participants in 2018, jumped to over 250,000 last year, and the numbers are rising.
So, what’s special about a vegan diet? Is it really healthier compared to other diets? There’s a lot of misinformation about nutrition, often spread by media and food companies. The truth is, everyone agrees that eating plenty of fruits and vegetables, whole unprocessed foods, and avoiding processed meats, sugary snacks, and refined carbohydrates is beneficial.
People often stick to what they know and say ‘everything in moderation,’ but that doesn’t apply to harmful habits like smoking or consuming processed meats. The WHO has classified processed meats as a carcinogen, putting them in the same category as smoking when it comes to cancer risk.
Dr. David Katz and other nutrition scientists have agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is the healthiest. Both paleo and plant-based diets are better than the typical Western diet.
Heart disease remains the top killer and a plant-based diet has been proven to help reverse coronary artery blockages. Studies like The Lifestyle Heart Trial and the Mount Abu Heart Trial support this finding. Switching to a mostly whole food plant-based diet could be the key to better heart health and overall wellbeing.
Making this switch can seem daunting, especially if you’re used to a Western diet. But it’s doable. If you’re just starting, there are helpful cookbooks like “So Vegan in 5” and “BOSH!” to guide you with simple, tasty recipes. You can also find inspiration on social media through vegan hashtags.
Begin your plant-based journey by tweaking your favorite meals. Replace chicken with chickpeas in curries, beef with lentils in Bolognese, or make a three-bean chili. Experiment with new flavors slowly so that the transition is enjoyable.
Start by changing your breakfast to a plant-based one a few times a week, then do the same for your lunch. Gradually increase these meals until it becomes a habit. While a full switch might cause some initial digestive changes, it generally leads to health benefits in a few weeks.
Both the American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets are healthy for all age groups and can help prevent diseases. These diets reduce the risk of heart disease, cancer, chronic respiratory disorders, allergies, and infections.
Our world today is nutrient-depleted due to agricultural practices, making a typical Western diet deficient in essential nutrients and linked to obesity and chronic diseases. A whole food plant-based diet, rich in vitamins, minerals, and antioxidants, helps counteract this.
You might need some supplements on a vegan diet, especially B12, which is mainly found in animal products. Adults need about 1.5 micrograms daily, but taking a higher dose can be beneficial. Vitamin D is also crucial, especially if you have limited sun exposure. Aim for at least 1000-2000 IU per day.
Adding omega-3 fatty acids from algae supplements can optimize heart health without consuming fish, which might contain toxins. Flaxseeds are another great addition.
Dr. Gemma Newman, with 15 years of medical experience and a background in various medical specialties, advocates for plant-based eating. She provides practical advice for those looking to make a healthy dietary change.
Switching to a plant-based diet can be a rewarding journey. Start small, find what works for you, and enjoy the benefits of better health and a smaller environmental footprint.
