Did you try Veganuary this year? Are you thinking about going vegan or making plant-based eating a regular practice? Dr. Gemma Newman has some tips to help you out.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to get confused. But some of these diets do work. So, which one is the best?
Veganuary is still gaining momentum. In 2018, 170,000 people signed up, which was a 183% increase from the previous year. By 2019, over 250,000 people joined the challenge, and the number keeps growing.
Is a vegan diet healthy? How is it different from other diets?
There’s a lot of confusion about nutrition, often fueled by media, food companies, and even health professionals. However, the benefits of eating lots of fruits and vegetables, choosing whole, unprocessed foods, and avoiding processed meats, sugary snacks, and white bread are clear.
When people are unsure about what’s healthy, they often stick to “everything in moderation.” But moderation doesn’t apply to harmful foods like sugary drinks and processed meats. The World Health Organization classifies processed meats as a type 1 carcinogen, meaning they are a known cause of cancer.
Dr. David Katz from the American College of Lifestyle Medicine brought together top nutrition scientists to form a consensus on healthy eating. They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health.
A paleo plate and a whole food plant-based plate are more alike than either is to the average Western diet. Both emphasize whole foods that promote heart health, critical as heart disease remains a leading cause of death. Research shows that a whole food plant-based diet can actually reverse coronary artery blockages within weeks.
The first study to demonstrate this was the Lifestyle Heart Trial published in The Lancet in 1990. Dr. Caldwell Esselstyn’s work and the Mount Abu Heart Trial have replicated these findings. No other diet has shown these results, suggesting a mostly whole food plant-based diet is the best choice for heart health.
Switching from a Western diet to a plant-based diet can be tough. Veganuary participants deserve credit for their efforts. But don’t worry if it seems daunting—I can help you get started.
If you’re interested in plant-based eating but don’t know where to begin, some cookbooks can help ease the transition.
“So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 easy recipes with just five ingredients each. You can find everything you need at your local supermarket.
“BOSH!” by Henry Firth & Ian Theasby features over 80 healthy vegan recipes and is the largest plant-based online channel, with their popular recipes viewed over 50 million times.
You can also get inspiration on Instagram by searching vegan. People share their stories and recipes, making it easier for you to try new things.
Start by tweaking your favorite meals, like turning a chicken curry into a chickpea curry or a beef Bolognese into a lentil Bolognese. Gradually experiment with new flavors and ingredients, making the journey fun and pressure-free.
Begin with a plant-based breakfast a few times a week, then move on to lunch. Over time, increase the number of plant-based meals until you have several go-to recipes.
Switching to a whole food plant-based diet can bring benefits quickly, often in two to three weeks. However, your gut may take some time to adjust, which can cause bloating or gas initially.
Both the American and British Dietetic Associations agree that well-planned plant-based diets are suitable for all ages and can help prevent diseases like heart disease and cancer. They are also linked to reduced risk of chronic respiratory disorders, allergies, and infections in childhood.
The British Dietetic Association recently launched the Blue Dot Campaign to emphasize the importance of dietitians providing plant-based diet advice to everyone.
Unfortunately, our food today lacks some essential nutrients due to soil degradation, monocropping, and pesticide use. A Western diet often falls short on nutrients like magnesium, folate, and fiber and is linked to obesity and chronic diseases. A whole food plant-based diet is more nutrient-dense and healthier.
You’ll likely need some supplements if you go fully plant-based, as getting sufficient amounts of certain nutrients can be challenging.
First, you’ll need vitamin B12, essential for breaking down the protein homocysteine, which is linked to heart issues. Adults need about 1.5 micrograms a day, but higher doses are recommended to ensure adequate levels. You can get B12 from fortified foods or supplements.
Vitamin D is another supplement you might need, especially if you don’t get enough sunlight. Aim for at least 1000 IU daily, or more if you’re deficient.
EPA/DHA supplements, made from algae, provide omega-3 fatty acids for heart health without the toxins found in fish.
Flaxseeds are great for boosting heart health—just add one to two tablespoons to your meals daily.
Dr. Gemma Newman has extensive medical experience and currently serves as a Senior Partner at a family practice. She studied at the University of Wales College of Medicine and has worked in various medical fields, including elderly care, endocrinology, pediatrics, and general practice.
