Did you try Veganuary this year? Or are you thinking about going vegan or incorporating more plant-based meals into your routine? Dr. Gemma Newman has some practical advice for you.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to get confused. You might wonder if any truly work, and if so, which one is the best? Veganuary is gaining momentum every year. In 2018, 170,000 people participated, which was a huge 183% increase from 2017. By last year, over 250,000 had taken the plunge, and this year is expected to have even more.
So, is a vegan diet healthy? What sets it apart from other diets that claim health benefits? Misunderstandings about nutrition are common, often fueled by media, food companies, and even some health professionals. One thing is clear, though: the benefits of eating lots of vegetables and fruits, along with whole unprocessed foods, are undeniable. On the flip side, processed meats, sugary treats, fizzy drinks, and white flour products are best avoided or limited.
It’s easy to fall back on the idea of “everything in moderation,” yet we wouldn’t suggest people smoke in moderation. The same logic applies to sugary drinks and processed meats. Why feed your child something harmful like processed meats, which the World Health Organization classifies as carcinogens, just like cigarettes?
Dr. David Katz and fellow nutrition experts around the globe agree on a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water for optimal health. Compare a paleo plate with a whole food plant-based plate, and you’ll find more similarities between them than with a typical Western diet.
Heart disease remains our biggest killer, and the only diet proven to reverse coronary artery blockages in a short period is the whole food plant-based diet. This was demonstrated in The Lifestyle Heart Trial in 1990 and reinforced by Dr. Caldwell Esselstyn’s work and the Mount Abu Heart Trial. No other diet matches these results, suggesting a plant-based diet should be the go-to recommendation unless new evidence emerges.
Switching from a Western diet to a plant-focused one can feel daunting, but it’s manageable. Here are some steps to help ease the transition. Begin by exploring cookbooks with straightforward recipes, like “So Vegan in 5” by Roxy Pope and Ben Pook, or “BOSH!” by Henry Firth & Ian Theasby, featuring simple five-ingredient meals.
Start by modifying your favorite meals. For instance, transform chicken curry into chickpea curry, or swap beef Bolognese for lentil Bolognese. Gradually introduce more plant-based meals, making breakfast the first change a few times a week. Then, move on to lunches. As you grow comfortable, expand the variety of plant-based meals in your rotation.
Transitioning to a fully plant-based diet might lead to quick health benefits within weeks, but your gut may need time to adapt, potentially causing temporary bloating. Both the American and British Dietetic Associations acknowledge that well-planned plant-based diets can support all age groups and help prevent diseases like heart disease and cancer.
The British Dietetic Association’s Blue Dot Campaign emphasizes the need for dieticians to provide plant-based diet advice to everyone. In today’s world, soil depletion has led to nutrient deficiencies in Western diets, correlated with obesity and other chronic illnesses that improve with a plant-based approach. A carefully planned plant-based diet is exceptionally nutrient-dense, minimizing processed foods and focusing on foods rich in vitamins, minerals, fiber, and antioxidants.
When adopting a whole food plant-based diet, ensure you get enough vitamin B12, as it’s not naturally present in plant-based foods. Adults need about 1.5mcg per day, but you might want to take more to prevent deficiencies and ensure better absorption. Vitamin D supplements can also be beneficial, especially if sunlight exposure is limited.
EPA/DHA supplements, derived from algae, provide essential omega-3 fatty acids without the toxins found in fish oil. Flaxseed is another great addition, enhancing heart health. Integrate flax into meals for a nutritious boost.
Dr. Gemma Newman, a seasoned medical professional with 15 years of experience, advocates for these dietary insights. Her varied medical background and focus on a plant-based lifestyle aim to enhance overall health and prevent disease.
