Did you try Veganuary this year? Or maybe you’re thinking about making plant-based eating a permanent change? Dr. Gemma Newman has some useful tips to help you navigate the world of diets.
There are so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—that it can get really confusing. Veganuary is gaining traction every year. In 2018, 170,000 people participated, and that number jumped to over 250,000 in 2019. This year, it’s expected to be even higher.
But is going vegan actually healthy? How is it different from other diets that claim to be good for us? There’s been a lot of confusion about nutrition, fueled by the media, food companies, and even health professionals.
Nobody can argue against the benefits of eating plenty of vegetables and fruits, whole unprocessed foods, and avoiding processed meats, sugary treats, and white bread. When people are confused about what’s healthy, they often stick to their old habits, thinking “everything in moderation” is fine. But we don’t tell smokers to smoke in moderation, so why should sugary drinks and processed meats be any different?
The World Health Organization (WHO) classifies processed meats as a class 1 carcinogen, meaning they are a known cause of cancer. Moderation doesn’t make them safe. However, Dr. David Katz, a founder of the American College of Lifestyle Medicine, along with top nutrition scientists, agrees that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health.
If you compare a paleo plate to a whole food plant-based plate, you’ll find they have more in common with each other than with the typical Western diet. When it comes to heart health, which is crucial since heart disease is a leading killer, the only diet proven to reverse coronary artery blockages is the whole food plant-based diet. This was demonstrated in studies published in The Lancet in 1990 and replicated in the Mount Abu Heart Trial.
Shifting to a plant-based diet can seem daunting for those used to a Western diet. Hats off to those who stuck with Veganuary! If you’re interested in making the transition, here are some ways to start.
Recommended cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook offer simple recipes with just five ingredients. “BOSH!” by Henry Firth and Ian Theasby has over 80 healthy vegan recipes. These resources can help ease you into plant-based cooking.
You can also search vegan on Instagram for inspiration from others who have made the switch. Start by modifying your favorite meals. Swap chicken curry for chickpea curry, beef Bolognese for lentil Bolognese, or a Mexican chili for a three-bean chili. Gradually introduce more plant-based foods into your diet.
Begin with a plant-based breakfast a few times a week, then move on to lunches. Increase the number of plant-based meals until it becomes a regular habit. A completely plant-based diet can show benefits within two to three weeks. However, initial bloating or flatulence may occur as your gut adjusts.
Both the American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets are suitable for all age groups and can help prevent diseases like heart disease and cancer. They also reduce the risk of respiratory disorders, allergies, and infections in children.
The British Dietetic Association’s Blue Dot Campaign emphasizes the importance of dietitians providing plant-based diet advice for all ages and incomes. Unfortunately, modern soil degradation, monocropping, and excessive pesticide use have depleted nutrient levels in our food. A Western diet often lacks essential nutrients like magnesium, folate, and fiber.
A well-planned whole food plant-based diet is nutrient-dense. However, if you’re excluding all animal products, certain supplements may be necessary. Vitamin B12 is essential; adults need about 1.5 micrograms daily, but higher doses are recommended to prevent deficiency. Vitamin D is another important supplement, especially if you lack adequate sunlight exposure.
Omega-3 fatty acids (EPA/DHA) from algae supplements can support heart health without the toxins found in fish. Ground flaxseeds are also great for heart health.
Dr. Gemma Newman has extensive medical experience and is a Senior Partner at a family medical practice. She emphasizes that plant-based diets can provide numerous health benefits and encourages transitioning gradually while considering necessary supplements to ensure a well-balanced diet.
