Did you try out Veganuary this year? Are you considering going vegan or sticking with plant-based eating for the long run? Dr. Gemma Newman has some handy tips to share.
With all the diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to get overwhelmed. But some of these diets must work, right? How do you know which is the best?
Veganuary is gaining momentum. Last year, over 250,000 people joined the challenge, and numbers keep rising. But is a vegan diet really healthy, and what sets it apart from all the other diets touted as beneficial for our well-being?
There’s historically been confusion about nutrition, driven by media, food companies, and even health professionals. However, we can all agree on the advantages of eating plenty of vegetables and fruits, focusing on whole, unprocessed foods, and reducing or avoiding processed meats, sugary treats, fizzy drinks, and refined grains.
People often stick with eating the way they always have out of confusion, saying “everything in moderation.” But this approach doesn’t hold up. We don’t advise smokers to smoke in moderation, so why would it be any different for sugary drinks and processed meats? According to the World Health Organization, processed meats are a class 1 carcinogen, meaning they’re a known cancer risk. Moderation doesn’t make processed meats any less harmful.
Dr. David Katz, a founder of the American College of Lifestyle Medicine, brought together top nutrition experts for the ‘True Health Initiative.’ They agreed that a diet full of vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to staying healthy.
A paleo plate and a whole food plant-based plate have more in common than they do with a typical Western diet. Focusing on dietary patterns that promote heart health is crucial since heart disease remains the leading cause of death.
The only diet shown to reverse coronary artery blockages within weeks is a whole food plant-based one. The Lifestyle Heart Trial in 1990 and the recent Mount Abu Heart Trial back this up. No other diet has achieved these results, so it’s wise to recommend a largely plant-based diet unless new evidence suggests otherwise.
Switching from a Western diet to a more plant-based one can seem daunting, but it’s doable. For those exploring plant-based diets, here’s a starting point.
Cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook offer over 100 easy recipes with just five ingredients you can find at any supermarket. “BOSH!” by Henry Firth & Ian Theasby shares over 80 healthy vegan recipes. BOSH! is the largest plant-based online channel, with their top recipes viewed over 50 million times. They aim to make vegan food that’s delicious and accessible.
You can also find inspiration through vegan hashtags on Instagram, where people share their plant-based journeys. Start by modifying your favorite dishes—like turning chicken curry into chickpea curry or beef Bolognese into lentil Bolognese.
Begin your plant-based journey by switching your breakfast to a plant-based option a few times a week (including the milk in your coffee or tea). Gradually do the same with lunch, and increase plant-based meals over time. With a complete switch, benefits often show within a few weeks, although some initial digestion adjustments may occur.
Both the American and British Dietetic Associations agree that a well-planned plant-based diet supports healthy living for all ages and may help prevent diseases like heart disease and cancer.
Plant-based diets also reduce the risk of chronic respiratory disorders, allergies, and recurrent infections, benefiting lifelong health. The British Dietetic Association’s Blue Dot Campaign emphasizes the importance of providing plant-based diet advice accessible to everyone.
Our world faces nutrient depletion due to soil degradation from practices like monocropping and pesticide use. A Western diet often lacks crucial nutrients like magnesium, folate, and fiber and is linked to obesity and chronic lifestyle diseases. A plant-based diet, especially the nutrient-rich “nutritarian” approach, can address this.
With a fully plant-based diet, you’ll need some supplements. Vitamin B12 is crucial, and you may need to take it through fortified foods or as a supplement. B12 is made by micro-organisms, which is why it’s found in animal products. Supplementation is key, even for meat-eaters over 50, since absorption decreases with age.
Vitamin D supplements are recommended too, as most people are deficient, especially in areas with limited sunlight. Consider EPA/DHA supplements as these omega-3s from algae support heart health without the toxins found in fish.
Dr. Gemma Newman has been in medicine for 15 years and is a Senior Partner at a family medical practice. She has experience in various medical fields and is here to help you make informed dietary choices.
