Did you try Veganuary this year? Thinking about sticking with plant-based eating or going fully vegan? Dr. Gemma Newman has some handy tips to help you out.
With so many diets to choose from—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to get overwhelmed. But some of them must work, right? Which one is the best?
Veganuary has been gaining momentum. In 2018, 170,000 people joined the challenge—a 183% increase from 2017. Last year, over 250,000 signed up, and this year the number’s likely gone up.
But is a vegan diet healthy? How does it compare to other diets touted for their health benefits?
There’s a lot of conflicting information about nutrition, often spread by the media, food companies, and even health professionals. However, it’s generally agreed that eating a lot of vegetables and fruits, choosing whole, unprocessed foods, and limiting processed meats, sugary snacks, fizzy drinks, and refined grains is beneficial.
Many people default to “everything in moderation” when they’re unsure what’s healthy. But we wouldn’t tell smokers to smoke in moderation, right? The same logic applies to sugary drinks and processed meats. Processed meats are classified by the WHO as a class 1 carcinogen, meaning they are known to cause cancer—even in moderation.
Dr. David Katz brought together top nutrition scientists to agree on common dietary advice through his ‘True Health Initiative.’ They concluded that diets rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water are key to good health.
When comparing different diets like paleo and whole food plant-based, they have more common ground than you’d find in a typical Western diet. For heart health, a whole food plant-based diet is particularly impressive. Studies show it can reverse coronary artery blockages in just weeks, a feat not replicated by any other dietary pattern.
Transitioning to a plant-based diet can seem daunting if you’re used to a typical Western diet. But don’t worry, you can start small. Try cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, which features recipes with just five ingredients, or “BOSH!” by Henry Firth & Ian Theasby, offering over 80 healthy vegan recipes.
Start by tweaking favorite dishes. Swap chicken for chickpeas in your curry, beef with lentils in Bolognese, or try a three-bean chili instead of meat. Love the vegan versions? Great! Gradually add more plant-based meals into your routine.
Begin with a plant-based breakfast a few times a week, then move to lunches, and eventually more meals until it becomes natural. A full switch to a whole food plant-based diet might yield benefits within two to three weeks, although initial bloating is normal as your gut adjusts.
The American and British Dietetic Associations both endorse well-planned plant-based diets for all ages, noting health benefits including reduced risks of heart disease and cancer. Plant-based diets are also linked to lower risks of chronic respiratory issues, allergies, and infections in children.
Current agricultural practices mean our food is less nutrient-dense, often lacking key nutrients like magnesium, folate, and fiber. A diet focused on whole foods is generally more nutrient-rich but might need some supplementation if fully plant-based.
Here are some supplements to consider:
Vitamin B12: Essential for those on a completely plant-based diet. Adults only need about 1.5mcg daily, but it’s safe to take 10mcg daily or 2000mcg weekly to avoid deficiency and related health issues.
Vitamin D: Most people need supplements, especially in low sunlight. Generally, 1000iu daily is good, but up to 2000iu may be necessary if you tend to run low.
EPA/DHA: Plant-based omega-3 supplements from algae are beneficial for heart health.
Ground Flaxseed: Adding one to two tablespoons daily can lower blood pressure and support heart health. Sprinkle it on meals or blend it into recipes.
Dr. Gemma Newman has 15 years of medical experience and is the Senior Partner at a family medical practice. She studied at the University of Wales College of Medicine and has worked across various specialties, making her well-versed in multiple aspects of health and nutrition.
