Did you try out Veganuary this year? Are you thinking about going vegan or making plant-based eating a regular part of your lifestyle? Dr. Gemma Newman shares some tips to help you out.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it can be really confusing to figure out which ones actually work. Veganuary has been gaining popularity over the years, with over 250,000 people signing up last year, and even more likely to join this year.
But you might be asking, is adopting a vegan diet healthy? What sets it apart from other diets that claim to improve our health? There’s a lot of confusion about nutrition, often fueled by the media, food companies, and sometimes even health professionals.
However, the benefits of eating plenty of vegetables and fruits, focusing on whole unprocessed foods, and reducing or cutting out processed meats, sugary foods, fizzy drinks, and refined flour are hard to dispute. Yet people who are unsure about what’s healthy often stick with what they know, thinking “everything in moderation.” But we don’t tell smokers to smoke in moderation, so why apply this to processed meats and sugary drinks?
The World Health Organization (WHO) classifies processed meats as class 1 carcinogens, meaning they’re a known cause of cancer. So even in moderation, processed meats aren’t good for you. Dr. David Katz, from the American College of Lifestyle Medicine, gathered leading nutrition scientists to agree on the essentials for a healthy diet: a variety of vegetables, fruits, beans, nuts, seeds, whole grains, and water.
Comparing a paleo plate with a whole food plant-based plate, you’ll see they’re more similar to each other than to the average Western diet. When it comes to heart health, which is crucial as heart disease is a leading cause of death, only the whole food plant-based diet has been proven to reverse coronary artery blockages, according to studies published in The Lancet and others replicated more recently.
Switching to a plant-based diet might seem daunting, especially if you’re used to typical Western meals. But don’t worry, there are ways to make the transition easier. If you’re thinking about going plant-based, some cookbooks can help you ease into it. For instance, “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 simple recipes with just five ingredients you can find at your local supermarket. “BOSH!” by Henry Firth & Ian Theasby also has over 80 healthy vegan recipes and is backed by a massive online following.
An excellent place to start is by substituting your favorite dishes with plant-based alternatives. If you love chicken curry, try making a chickpea curry. Replace beef Bolognese with lentil Bolognese or a Mexican chili with three-bean chili. Adjusting your breakfast two or three times a week to be plant-based and then slowly changing other meals similarly can make the transition smooth and fun.
A well-planned whole food plant-based diet can provide numerous health benefits, according to the American and British Dietetic Associations. It’s linked to lower risks of heart disease, cancer, chronic respiratory disorders, allergies, and infections. The British Dietetic Association has even recently highlighted the importance of offering plant-based diet advice for all ages and incomes through their Blue Dot Campaign.
Living in a world where soil nutrient depletion is common, a Western diet often misses out on essential nutrients like magnesium, folate, and fiber. A well-planned whole food, plant-based diet, especially one focusing on nutrient-dense foods, is likely one of the healthiest ways to eat.
However, if you’re switching to or are already on a completely plant-based diet, some supplements are crucial. Vitamin B12 is essential, as it’s primarily found in animal products and is necessary for everyone, even meat-eaters, especially as they age. Vitamin D is also necessary, especially if your exposure to sunlight is limited. Omega-3 fatty acids (EPA/DHA), often found in fish, can be obtained from algae supplements to support heart health.
Dr. Gemma Newman, who has worked in medicine for 15 years and is a Senior Partner at a family medical practice, emphasizes that a thoughtful approach to a plant-based diet can provide health benefits and prevent disease. Remember to make gradual changes, experiment with new recipes, and ensure you’re getting essential nutrients through foods and supplements.
