Did you try Veganuary this year and are you considering making plant-based eating a long-term habit? Dr. Gemma Newman has some useful advice for you.
With so many diets out there—vegan, paleo, keto, and more—it can be hard to figure out which one really works. Is going vegan healthy, and how does it compare to other dietary plans that claim to promote good health?
There’s a lot of confusion about nutrition, often fueled by media, food industries, and even health professionals. However, almost everyone agrees that eating plenty of fruits and vegetables, focusing on whole, unprocessed foods, and limiting processed meats, sugary treats, and white flour is beneficial.
Many people stick to “everything in moderation,” but when it comes to unhealthy options like sugary drinks and processed meats, moderation isn’t advisable. The World Health Organization classifies processed meats as a known carcinogen, so minimizing them is sensible.
Dr. David Katz, a founding member of the American College of Lifestyle Medicine, brought top nutrition experts together for the ‘True Health Initiative.’ They concurred on the importance of a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water.
If we assess diets that foster heart health, the whole food plant-based approach stands out for its ability to reverse artery blockages, as demonstrated in studies like The Lifestyle Heart Trial and the Mount Abu Heart Trial. This makes a largely plant-based diet a logical recommendation until further evidence suggests otherwise.
Switching from a typical Western diet to a plant-based one can seem daunting. But there’s help available! If plant-based eating is the path you want to take, here are some tips to get you started:
If you’re new to plant-based eating, cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, with simple recipes using just five ingredients, can make the transition easier. “BOSH!” by Henry Firth & Ian Theasby also offers plenty of vegan recipes and has a massive online following.
Adapting favorite foods is a good way to start. For example, swap chicken in a curry for chickpeas or beef in a Bolognese for lentils. Gradually introduce more plant-based meals until you have a solid rotation of plant-based favorites.
Converting to a fully plant-based diet quickly may yield benefits in just a few weeks; however, your gut may need some time to adjust, which may cause temporary bloating or gas.
Both the American and British Dietetic Associations agree that well-planned plant-based diets can be suitable for all ages and may prevent diseases such as heart disease and cancer. These diets are also linked to lower risks of chronic respiratory conditions, allergies, and infections in children, offering long-term health benefits.
However, our modern diet often lacks essential nutrients due to factors like soil depletion and pesticide use. A Western diet often misses vital nutrients like magnesium, folate, and fiber and is linked to obesity and chronic diseases. A well-planned whole food plant-based diet, focusing on nutrient-dense foods, addresses these issues.
You’ll likely need some supplements when adopting a fully plant-based diet:
– Vitamin B12 is crucial. Though the necessary amount is small, taking 10mcg daily or 2000mcg weekly ensures you’re covered.
– Vitamin D is also recommended, especially if you lack sufficient sun exposure. Aim for 1000iu daily, or 2000iu if you’re prone to low levels.
– EPA/DHA, derived from algae, are optimal sources of omega-3 fatty acids without the toxins found in fish.
– Flaxseed, a superfood, can boost heart health—just add a tablespoon or two to your meals.
Dr. Gemma Newman has extensive medical experience and is a Senior Partner at a family practice. For more on healthy diets, including plant-based options, consult additional resources or speak with a dietician to tailor the best plan for you.
