Did you try Veganuary this year, or are you considering going vegan or incorporating more plant-based meals into your routine? Dr. Gemma Newman has some useful tips for you.
With all the diets out there like vegan, paleo, and keto, it can be overwhelming to pick one. Veganuary is gaining popularity each year, with numbers of participants rising from 170,000 in 2018 to over 250,000 last year, and likely more this year.
The question is, is going vegan healthy? How does it stack up against other diets? There’s a lot of confusion fueled by conflicting messages from the media and food companies. However, the benefits of eating lots of fruits and vegetables and minimizing processed foods are widely recognized.
When people aren’t sure what’s healthy, they might stick to what they know, claiming “everything in moderation.” But that’s not always the best advice. We don’t suggest smoking in moderation, so why approach sugary drinks and processed meats any differently? The World Health Organization even classifies processed meats as a carcinogen, so moderation doesn’t make them healthy.
Dr. David Katz and top nutrition scientists worldwide agree that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health. Whether you follow a paleo diet or a whole-food plant-based one, you’ll find more similarities between them than with the average Western diet.
Considering heart health, heart disease is still a leading cause of death. Studies like the Lifestyle Heart Trial and the Mount Abu Heart Trial have shown that a whole-food plant-based diet can reverse coronary artery blockages. While it’s tough to transition from a Western diet, focusing on plant-based meals can make a real difference.
For those unsure where to begin, some cookbooks can guide you. “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 recipes with just five ingredients. “BOSH!” by Henry Firth and Ian Theasby provides over 80 vegan recipes and has become a popular online channel.
Start by adapting your favorite meals, like turning a chicken curry into a chickpea curry, or a beef Bolognese into a lentil one. Begin with a plant-based breakfast two to three times a week, then do the same for lunch. Gradually increase the number of plant-based meals until you have a variety of go-to options.
A well-planned plant-based diet has been shown to reduce the risk of heart disease, cancer, and other chronic conditions. The British Dietetic Association has highlighted the importance of dieticians offering plant-based diet advice.
While our current diet might lack in nutrients due to environmental factors, a whole-food plant-based diet is nutrient-rich. However, supplements like vitamin B12 and vitamin D may be necessary, along with EPA/DHA for omega-3 fatty acids.
Dr. Gemma Newman is a seasoned medical professional with expertise across various fields. She advocates for plant-based diets and offers practical advice on transitioning to this healthier lifestyle.
