Did you try Veganuary this year? Interested in going vegan or incorporating more plant-based meals into your routine? Dr. Gemma Newman has some useful 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 overwhelmed. But do any of them really work, and if so, which is the best?
Veganuary is gaining traction. In 2018, 170,000 people joined in, a 183% increase from 2017. Last year, over 250,000 participated, and it’s expected that even more are giving it a try this year.
But is a vegan diet healthy? How does it differ from other diets that claim to be good for us? There’s been a lot of confusion about nutrition over the years, fueled by media, food companies, and even health professionals.
However, few dispute the benefits of eating lots of vegetables and fruits, focusing on whole, unprocessed foods, and limiting processed meats and sugary products. While moderation is often promoted, we don’t suggest smokers smoke in moderation, so why treat processed meats and sugary drinks any differently? Processed meats are considered a class 1 carcinogen by the World Health Organization, meaning they’re known to cause cancer, so moderation isn’t really an option.
Dr. David Katz from the American College of Lifestyle Medicine brought together top nutrition scientists for the ‘True Health Initiative.’ They agree that a diet rich in veggies, fruits, beans, nuts, seeds, whole grains, and water is essential for good health. Interestingly, paleo and plant-based diets have more in common than you might think, especially compared to the average Western diet.
Heart health is crucial since heart disease is a leading cause of death. The whole food plant-based diet is the only one proven to reverse coronary artery blockages within weeks, as shown by studies like the Lifestyle Heart Trial and Mount Abu Heart Trial. No other diet has achieved such results, making it a sensible recommendation until new evidence suggests otherwise.
Switching from a Western diet to a plant-based one might seem daunting, but you can start with simple steps. Try incorporating more plant-based meals gradually and get inspiration from cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, or “BOSH!” by Henry Firth and Ian Theasby. Start with small changes, like swapping chicken curry for chickpea curry, and gradually shift your meals to plant-based options.
Many reputable organizations support well-planned plant-based diets for promoting health and preventing diseases like heart disease and cancer. These diets are also linked to reduced risks of chronic conditions and allergies, benefiting both current and future health.
Nutrient depletion in the environment, due to factors like excessive pesticide use, makes nutrient-rich diets important. Whole food plant-based diets can provide this, along with supplements where necessary. For instance, vitamin B12 supplements are crucial on a fully plant-based diet. It’s vital to consistently check and maintain essential vitamin levels, especially for those over 50 or with specific health conditions.
For vitamin D, consider supplementation, especially in seasons with low sunlight. Omega-3 fatty acids, like those found in algae-based EPA/DHA supplements, are beneficial without the toxins found in fish oil. Adding flaxseed to your diet can also support heart health.
Dr. Gemma Newman, with 15 years of medical experience, encourages these dietary changes. She believes in the potential of plant-based diets to support health and prevent disease, drawing from her extensive work in various medical specialties.
