Have you tried Veganuary this year, or are you considering a more permanent switch to vegan or plant-based eating? Dr. Gemma Newman offers some useful advice to guide you.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to feel overwhelmed. Do any of them really work? And if they do, which one’s the best for you?
Veganuary is gaining momentum. Back in 2018, 170,000 people joined the movement, which was a 183% increase from the year before. Over 250,000 participants signed up last year, and the numbers likely climbed even higher this year.
But is a vegan diet truly healthy? How does it stand out from other diets that claim to boost our health? Historically, there’s been a lot of confusion about nutrition, often fueled by media, food companies, and, at times, even health professionals.
However, few people contest the benefits of a diet rich in vegetables and fruits, and the superiority of whole, unprocessed foods. It’s widely recognized that limiting or avoiding processed meats, sugary treats, fizzy drinks, white flour, and white bread is beneficial. Despite the confusion, there’s no denying the advantages of a diet rich in vegetables and fruits.
It’s common for people, when uncertain, to stick with their usual eating habits, citing ‘everything in moderation.’ Yet, this isn’t always true. We wouldn’t advise smokers to smoke in moderation, just as we shouldn’t consume sugary drinks and processed meats lightly. Feeding a child a hot dog or chicken nugget should be as unthinkable as giving them cigarettes. According to the World Health Organization, processed meats are classified as a class 1 carcinogen, a known cancer risk. So, moderation doesn’t make processed meats healthy.
Fortunately, Dr. David Katz brought together top nutrition experts worldwide to create a shared understanding through his ‘True Health Initiative.’ They broadly agreed that a diet filled with vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health. Comparing paleo diets to whole food plant-based diets, you’ll find they share more similarities with each other than with a typical Western diet.
When considering diets that support heart health, it’s important since heart disease remains a leading cause of death. The only diet shown to reverse coronary artery blockages in just weeks is the whole food plant-based diet. This was demonstrated by Dr. Caldwell Esselstyn and later confirmed in the Mount Abu Heart Trial. No other diet has matched these results. Given that heart disease is the top killer, a largely plant-based diet should be recommended until new evidence suggests otherwise.
Adopting a more plant-focused diet can feel daunting, especially when you’re used to a Western diet. Kudos to everyone sticking with Veganuary! If you’re interested in trying a plant-based diet, here’s how you can begin.
If you’re unsure where to start with plant-based eating, consider these cookbooks. “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 simple recipes with just five ingredients available at any local store. Meanwhile, “BOSH!” by Henry Firth & Ian Theasby features over 80 healthy vegan recipes. BOSH! is also a leading plant-based online channel, with some recipes viewed over 50 million times. They’ve dedicated themselves to showing people how to create tasty plant-based meals.
Exploring the vegan hashtag on Instagram can also inspire you with personal stories of transitioning to plant-based eating. Your journey can vary based on your current preferences. Start by modifying dishes you already love. If chicken curry is a favorite, try a chickpea curry. You can also switch beef Bolognese to lentil Bolognese or a Mexican chili to a three-bean chili. If you enjoy these vegan versions, you’re on the right track.
Ease into it by slowly incorporating new flavors and ideas. Begin by changing breakfasts to plant-based a few times a week, including replacing dairy milk in your tea or coffee. Gradually, make lunch plant-based, too, until you’re enjoying four or five rotating plant-based meals. A full switch to a whole food plant-based diet might lead to quicker benefits, usually within a few weeks, though some initial bloating might occur as your gut adjusts.
The American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets can support healthy living at any age and help prevent diseases like heart disease and cancer. Plant-based diets are linked to reduced risks of chronic respiratory issues, allergies, and recurrent infections in childhood, providing immediate health benefits and long-term disease risk reduction.
The British Dietetic Association’s Blue Dot Campaign emphasizes the importance of dietitians offering plant-based advice to everyone, regardless of age or income. Sadly, we live in a nutrient-depleted world due to soil degradation from monocropping, land misuse, and excessive pesticide use. A Western diet often lacks key nutrients like magnesium, folate, and fiber and is more associated with obesity and chronic diseases, which a plant-based diet can improve.
A well-planned plant-based diet, particularly the ‘nutritarian approach’ promoted by Dr. Joel Fuhrman, focuses on choosing nutrient-rich foods high in vitamins, minerals, fiber, and antioxidants while avoiding processed foods.
For those on a fully plant-based diet, a few supplements are crucial since some nutrients are harder to obtain. Vitamin B12 supplementation is essential as it’s not readily available in plant foods. Adults need about 1.5 mcg daily, though more is recommended to effectively break down homocysteine, a protein linked to heart issues. B12 can be found in fortified foods or as a supplement, with several options available, like daily sprays or higher dose weekly supplements. Even meat and egg-eaters can be deficient in B12, especially over age 50, due to absorption issues caused by certain medications or conditions.
Vitamin D is also vital. While sunlight is a natural source, many are deficient, especially when their shadow is longer than their height. A daily intake of 1000 to 2000 IU is generally recommended.
EPA/DHA supplements, derived from algae, provide essential omega-3 fatty acids without the pollutants found in fish. These can support heart health effectively.
Lastly, milled flaxseeds are a superfood that can help reduce blood pressure and enhance heart health. They can be easily added to meals, smoothies, or baked goods for a nutritious boost.
Dr. Gemma Newman has practiced medicine for 15 years and serves as the Senior Partner at a family medical practice. She studied at the University of Wales College of Medicine and has expertise in various specialties, from paediatrics to psychiatry. She is a strong advocate of plant-based diets and their health benefits.
