Did you try Veganuary this year? Maybe you’re thinking about going vegan or just want to incorporate more plant-based meals into your life. Dr. Gemma Newman has some great tips to help you out.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to get overwhelmed. But if you’re considering a vegan diet, you might wonder if it’s healthy and how it compares to other diets.
Veganuary is becoming more popular every year. In 2018, 170,000 people participated, which was a huge jump from the previous year. Last year, over 250,000 people signed up, and the number is expected to keep growing.
Now, is a vegan diet healthy? There’s been much misinformation about nutrition over the years, partly from the media and food companies. But one undeniable fact is that eating lots of fruits and vegetables, whole foods, and cutting down on processed meats and sugary snacks is beneficial.
A common saying is “everything in moderation,” but we don’t say that to smokers about cigarettes. Processed meats are classified as a carcinogen by the World Health Organization, so even in moderation, they’re not good for you.
Dr. David Katz, one of the founders of the American College of Lifestyle Medicine, gathered top nutrition scientists for his ‘True Health Initiative.’ They agreed that diets rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water are key to good health.
Consider what promotes heart health. Heart disease is the leading cause of death, and the only diet shown to reverse coronary artery blockages is a whole food plant-based diet. This was demonstrated in studies like The Lifestyle Heart Trial and the Mount Abu Heart Trial.
Switching to a plant-based diet could seem daunting, especially if you’re used to a typical Western diet. But don’t worry, it’s doable. I can help you make the transition smoother.
If you’re new to plant-based eating, some cookbooks can make it easier. “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 simple recipes using just five ingredients each, all easily found in supermarkets. “BOSH!” by Henry Firth & Ian Theasby also has over 80 healthy vegan recipes and is one of the biggest online channels for plant-based cooking.
To start your plant-based journey, think about modifying your favorite meals. Turn a chicken curry into a chickpea curry, or a beef Bolognese into a lentil one. Experiment with new flavors and gradually increase your plant-based meals.
Begin with breakfast—try plant-based options two to three times a week. Then, do the same with lunch. As you get comfortable, increase the number of plant-based meals. If you fully switch to a whole food plant-based diet, you’ll likely notice health benefits within two to three weeks, but initially, you may experience some digestive changes as your body adjusts.
Well-planned plant-based diets can support healthy living at any age and may help prevent diseases like heart disease and cancer. They also reduce the risk of respiratory disorders, allergies, and infections, giving children a healthier start in life.
The British Dietetic Association’s Blue Dot Campaign emphasizes the importance of dietitians being able to offer plant-based diet advice.
Our modern diet often lacks important nutrients due to soil depletion and heavy pesticide use. A Western diet is typically deficient in nutrients like magnesium, folate, and fiber, and is linked to obesity and chronic diseases. A whole food plant-based diet is nutrient-dense and beneficial for overall health.
However, you might need some supplements, especially if you’re going fully plant-based. Vitamin B12 is crucial since it’s hard to get from plant foods. Adults need about 1.5 micrograms a day, but taking 10 micrograms daily or 2000 micrograms weekly is recommended to prevent deficiency.
Additionally, vitamin D is essential, especially if you don’t get enough sunlight. Omega-3 fatty acids from algae supplements can help maintain heart health without the toxins found in fish. Adding milled flaxseeds to your diet can also support heart health.
Dr. Gemma Newman has over 15 years of medical experience and is the Senior Partner at a family medical practice. She’s worked in various specialties, including elderly care, endocrinology, pediatrics, psychiatry, and general practice.
Switching to a plant-based diet is a journey, and with the right resources and gradual changes, it can become a rewarding and healthy lifestyle.
