Did you try Veganuary this year, or are you thinking about adopting a vegan lifestyle more permanently? Dr. Gemma Newman has some tips that might help. With so many diets to choose from—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to get confused. But which one truly works, and which is best for your health?
Veganuary continues to gain traction, with sign-ups increasing annually. In 2018, 170,000 people joined, marking a 183% increase from 2017. That number grew to over 250,000 the following year, and it’s likely gone up again this year. But is a vegan diet a healthy choice compared to other diets that claim to benefit our health?
There’s a lot of confusion about nutrition often sparked by media, food companies, and even some health professionals. However, it’s hard to argue with the benefits of eating plenty of fruits and vegetables, prioritizing whole foods, and reducing or eliminating processed meats, sugary snacks, and refined products like white flour and bread from our diets. Contrary to the saying “everything in moderation,” some things, like cigarettes or processed meats, should be avoided altogether. According to the World Health Organization, processed meats are classified as a Group 1 carcinogen, meaning they’re known to cause cancer.
Thankfully, Dr. David Katz and other leading nutrition scientists formed the “True Health Initiative” to establish a consensus on healthful eating. They found common ground in recommending a diet full of vegetables, fruits, beans, nuts, seeds, whole grains, and water. When you compare paleo and whole-food plant-based diets, you’ll find they share more similarities with each other than with a standard Western diet, especially in promoting heart health—a significant concern as heart disease remains a leading cause of death.
The only diet proven to reverse artery blockages within weeks, evidenced by angiographic studies, is a whole-food plant-based diet. This was supported by the Lifestyle Heart Trial findings published in The Lancet in 1990 and replicated in the Mount Abu Heart Trial by Dr. Caldwell Esselstyn. No other diet has demonstrated such results, making it a sensible choice until new science reveals otherwise.
Switching from a typical Western diet to a plant-based one might seem daunting. But if you’re committed to trying it, there are simple ways to begin. Several cookbooks, like “So Vegan in 5” by Roxy Pope and Ben Pook and “BOSH!” by Henry Firth & Ian Theasby, offer straightforward, delicious recipes to ease you into this lifestyle. Exploring vegan hashtags on social media for inspiration can also be helpful.
Start small by swapping out animal-based meals with plant-based versions of your favorites. For instance, replace chicken curry with chickpea curry or beef Bolognese with lentil Bolognese. Gradually introduce plant-based options into your breakfast and lunch a few times a week, and soon you’ll have a rotation of plant-based meals to enjoy.
Adapting to a plant-based diet can yield health benefits within two to three weeks. Initially, you might experience bloating as your gut adjusts, but this is temporary. Both the American and British Dietetic Associations agree that well-planned vegan diets meet the nutritional needs of all ages and may help prevent diseases like heart disease and cancer. Plant-based diets can also lower the risk of chronic conditions and improve overall health.
However, our nutrient intake is impacted by modern soil degradation due to mono-cropping and pesticide use, making certain nutrients scarce in a Western diet. A nutrient-dense, plant-focused approach can counter these deficiencies, but supplements like vitamin B12, vitamin D, and omega-3s from algae might be necessary, especially if avoiding all animal products.
Vitamin B12 is crucial, as it’s not readily obtained from a fully plant-based diet. Recommended supplements ensure adequate intake to prevent deficiency and manage homocysteine levels, which can influence cardiovascular health. Vitamin D is also important, as sunlight alone might not suffice, especially in certain climates.
Adapting to a plant-based lifestyle can be rewarding for your health, provided you plan meals thoughtfully and consider necessary supplements to meet nutritional needs.
