Did you try Veganuary this year or are you thinking of going vegan for the long term? If you’re curious about plant-based eating, Dr. Gemma Newman has some tips to help you on your journey.
With all the diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it can be confusing to figure out which one works. Veganuary is gaining momentum, with over 250,000 people participating last year, and it’s likely even more have joined this year.
But is a vegan diet actually healthy, and how does it stand apart from other diets we often hear are good for us? Nutrition has historically been a confusing topic, muddled by media, food companies, and even health professionals. Nevertheless, it’s widely agreed that eating lots of vegetables and fruits, consuming whole, unprocessed foods, and avoiding processed meats, sugary snacks, and white flour is beneficial.
Many people default to “everything in moderation” when uncertain about healthy eating. However, much like we don’t advise smoking in moderation, it’s best to avoid processed meats and sugary drinks, which can be as harmful as cigarettes. The World Health Organization classifies processed meats as a class 1 carcinogen, meaning they are a known cause of cancer.
Dr. David Katz, from the American College of Lifestyle Medicine, gathered top nutrition scientists to reach a consensus on healthy eating through his ‘True Health Initiative.’ They agreed on a diet high in vegetables, fruits, beans, nuts, seeds, whole grains, and water as essential for good health.
When it comes to heart health, the only diet shown to reverse coronary artery blockages within weeks is a whole food plant-based diet. These findings, first published in The Lancet in 1990 through the Lifestyle Heart Trial, were reinforced by Dr. Caldwell Esselstyn’s work and the Mount Abu Heart Trial. Given that heart disease is the leading cause of death, adopting a mostly whole food plant-based diet is a sensible choice unless new evidence suggests otherwise.
Switching from a Western diet to a plant-based one can seem daunting, but there are ways to make it easier. Starting small, like swapping your favorite chicken curry for a chickpea curry or a beef Bolognese with a lentil version, is a good approach. Adjust your breakfast to a plant-based meal two to three times a week, then do the same with lunch. Gradually increase plant-based meals until you’ve replaced the old habits with healthier ones. Most people notice benefits within two to three weeks.
Both the American and British Dietetic Associations agree that with careful planning, plant-based diets support healthy living for all ages and can help prevent major diseases like heart disease and cancer. These diets can also reduce the risk of chronic respiratory disorders and infections in children.
However, due to soil depletion and modern farming practices, even a well-planned Western diet may lack essential nutrients. A whole food plant-based diet is often nutrient-dense, but supplementation can be necessary, especially for vitamin B12 and D, as well as omega-3 fatty acids from algae-based sources.
Dr. Gemma Newman, with over 15 years of experience in the medical field, emphasizes the importance of a well-planned diet. Whether you’re easing into plant-based eating or diving in headfirst, remember to stay informed about nutrient needs and embrace the journey to better health.
