Did you try Veganuary this year? Are you thinking about going vegan or incorporating more plant-based meals into your routine? Dr. Gemma Newman has some valuable advice to share.
With so many diets out there like low-fat, high-fat, low-carb, high-carb, vegan, paleo, and keto, it’s easy to get confused. However, which one genuinely works best for you? Veganuary is gaining momentum, with participation numbers increasing each year. In 2018, 170,000 people signed up, marking a 183% rise from 2017. Last year, the number climbed to over 250,000 participants. This year’s figures are expected to be even higher.
The big question is whether a vegan diet is healthy and how it stands apart from other diets touted for health benefits. Throughout history, there’s been a lot of nutrition confusion fueled by media, food companies, and health professionals. That said, it’s hard to dispute the benefits of eating plenty of fruits and vegetables, sticking to whole, unprocessed foods, and avoiding things like processed meats, sugary treats, fizzy drinks, and refined carbohydrates.
Even though some might say “everything in moderation,” it’s not always the best approach. We don’t advise smokers to moderate their habit, so why would sugary drinks and processed meats be any different? According to the World Health Organization, processed meats are a class 1 carcinogen, meaning they’re a known cause of cancer.
Fortunately, Dr. David Katz, a founding member of the American College of Lifestyle Medicine, gathered top nutrition experts for the ‘True Health Initiative.’ They found common ground on an essential idea: a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health.
When comparing diets for heart health, the whole food plant-based approach is the only one shown to reverse coronary artery blockages within weeks, based on angiography studies. Findings from the Lifestyle Heart Trial, published in 1990, and more recent studies like the Mount Abu Heart Trial, support this. Given that heart disease is a leading cause of death, a predominantly whole food plant-based diet seems wise until new research suggests otherwise.
For those accustomed to a Western diet, switching to a plant-based diet might seem daunting. But if it’s the healthier route, here’s how to start: try cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook for simple recipes or “BOSH!” by Henry Firth & Ian Theasby, which boasts 80 healthy vegan dishes. Social media platforms can also offer inspiration through success stories from others on the same journey.
Begin your plant-based transition by modifying your current favorite meals. For instance, swap chicken curry for chickpea curry or beef Bolognese for lentil Bolognese. Gradually explore new flavors and make food experimentation enjoyable. Start by replacing breakfast with plant-based options a few times a week, then move to lunch, and continue gradually changing more meals.
Switching to a whole food plant-based diet can have benefits typically seen within a few weeks. However, if this way of eating is new, you might experience some initial digestive changes as your gut bacteria adjust. Both the American and British Dietetic Associations agree that well-planned plant-based diets can support health at every life stage and reduce disease risk, including heart disease and cancer. These diets may also lower the likelihood of chronic respiratory issues, allergies, and infections in childhood.
Dieticians are highlighting the importance of offering plant-based dietary advice through campaigns like the British Dietetic Association’s Blue Dot Campaign. Nowadays, our world is often nutrient-depleted due to soil degradation and pesticide use. A typical Western diet might lack essential nutrients like magnesium, folate, and fiber and is linked to obesity and chronic diseases. A well-planned plant-based diet, especially the so-called ‘nutritarian approach,’ focuses on consuming foods dense in vitamins, minerals, fiber, and antioxidants.
However, if you completely exclude animal products, you’ll need some supplements. Vitamin B12 is crucial, and adults need about 1.5mcg daily. It’s recommended to take at least 10mcg daily or 2000mcg weekly to prevent deficiency and support heart health. Vitamin D and omega-3 (EPA/DHA) are also important supplements to consider. Flaxseed can boost heart health and add nutrition to meals. Dr. Gemma Newman has extensive experience in medicine and advocates the health benefits of a plant-based diet.
If you’re considering a plant-based diet for diabetes care, exploring London’s vegan hotspots, indulging in a new plant-based tasting menu, or simply trying to live a healthier lifestyle, there are plenty of resources and tips to help you on your journey.
