Did you take on Veganuary this year? Are you thinking about going vegan or incorporating more plant-based meals into your lifestyle? Dr. Gemma Newman has some useful tips 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 which ones actually work? And which is the best for you?
Veganuary is gaining momentum. In 2018, 170,000 people joined in, a massive 183% increase from 2017. By the next year, over 250,000 had signed up, and that trend keeps rising.
But what about the health benefits of a vegan diet? Is it any different from other diets claiming to improve our health?
There’s a lot of confusion about nutrition, fueled by media, food companies, and sometimes even health experts. However, most people agree on the benefits of eating lots of fruits and vegetables, choosing whole foods, and limiting processed meats, sugary treats, and refined grains.
Often when people are unsure about what’s healthy, they stick with old habits, claiming “everything in moderation.” But moderating things like sugary drinks and processed meats isn’t a great idea; it’s like advising smokers to smoke less. According to the World Health Organization, processed meats are a known cause of cancer. So, moderation doesn’t cut it with these foods.
Fortunately, Dr. David Katz, a founder of the American College of Lifestyle Medicine, gathered top nutrition scientists to form a consensus through his ‘True Health Initiative.’ They agreed on the health benefits of a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water.
Comparing paleo and whole food plant-based diets, they have much more in common with each other than with the typical Western diet.
For heart health, the only diet proven to reverse coronary artery blockages is the whole food plant-based diet, according to studies like the Lifestyle Heart Trial and the Mount Abu Heart Trial.
Switching to a plant-based diet might seem challenging if you’re used to a Western diet. Kudos to those sticking with Veganuary! If you’re ready to try it, here are some cookbooks to get you started.
“So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 easy recipes with just five ingredients you can find at your local store. “BOSH!” by Henry Firth & Ian Theasby, with over 80 healthy vegan recipes, is also a popular choice. Looking up vegan on Instagram can provide inspiration and ideas as well.
Transitioning to a plant-based diet starts with modifying your favorite meals. Swap a chicken curry for a chickpea curry, or a beef Bolognese for a lentil version. Slowly incorporating these changes can make your journey exciting and manageable.
Start with plant-based breakfasts a few times a week, then do the same for lunch. Once you’re comfortable, increase the number of plant-based meals until they become your norm. Switching entirely to a whole food plant-based diet can bring benefits in just a few weeks.
Plant-based diets are recognized by the American and British Dietetic Associations as sustainable and beneficial for all age groups, potentially reducing the risk of diseases like heart disease and cancer. They might even lower the risk of chronic respiratory issues and allergies.
We live in a world where nutrient depletion is a real issue, largely due to environmental factors. A Western diet often lacks key nutrients like magnesium, folate, and fiber. However, a well-planned plant-based diet is nutrient-dense, especially when following a ‘nutritarian’ approach that emphasizes whole, nutrient-rich foods.
For those on a full plant-based diet, certain supplements are necessary, such as vitamin B12, essential for preventing deficiencies and supporting heart health. B12 can be found in fortified foods or taken as a supplement.
Vitamin D and omega-3 supplements from algae can also be beneficial, supporting various aspects of health. Incorporating foods like milled flaxseed can enhance heart health too.
Dr. Gemma Newman, with 15 years of medical experience, emphasizes the importance of a thoughtful approach to a plant-based diet for health benefits.
