Did you try Veganuary this year or are you thinking about going vegan permanently? If you’re considering plant-based eating more seriously, Dr. Gemma Newman has some practical advice to help you out.
There are so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—that it’s easy to get confused. But which one actually works, and which is the best for you?
Veganuary is gaining traction every year. In 2018, 170,000 people participated, an impressive 183% increase from 2017. Last year, more than 250,000 people signed up. This number is expected to rise even higher this year.
But is a vegan diet truly healthy? Why is it different from all the other diets touted for health benefits? There’s a lot of misinformation about nutrition, often spread by the media, food companies, and even some health professionals.
It’s hard to dispute the benefits of eating lots of vegetables and fruits, choosing whole, unprocessed foods, and avoiding processed meats, sugary snacks, fizzy drinks, and white breads. Yet, many people stick to their usual diets, believing “everything in moderation” is fine. But moderation isn’t always a good approach, especially with things like sugary drinks and processed meats. Would you give your child a hot dog if you’d never give them a pack of cigarettes? The World Health Organization (WHO) classifies processed meats as a class 1 carcinogen, which means they are known to cause cancer.
Dr. David Katz, a founder of the American College of Lifestyle Medicine, gathered top nutrition scientists to form a consensus through the ‘True Health Initiative.’ There was broad agreement that a diet loaded with vegetables, fruits, beans, nuts, seeds, whole grains, and water is crucial for health. A paleo and whole food plant-based diet have more in common with each other than either does with the typical Western diet.
When we look at dietary patterns that promote heart health, plant-based diets stand out. Heart disease remains a leading cause of death, but the only diet proven to reverse coronary artery blockages within weeks is a whole food plant-based diet. This was demonstrated in studies like the Lifestyle Heart Trial published in The Lancet in 1990 and more recently in the Mount Abu Heart Trial.
Even though many of us follow a Western diet, transitioning to more plant-based eating might seem tough. Kudos to those sticking with Veganuary! If a plant-based diet is the healthiest choice, here’s how to get started.
If you’re unsure where to start with plant-based eating, try cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, offering over 100 recipes with just five ingredients each. “BOSH!” by Henry Firth & Ian Theasby features over 80 healthy vegan recipes.
You can also look for inspiration by searching vegan on Instagram to find stories about others’ plant-based journeys. Start by tweaking your favorite meals: turn a chicken curry into a chickpea curry, beef Bolognese into lentil Bolognese, or a Mexican chili into a three-bean chili.
Begin by changing your breakfast to a plant-based option two to three times a week, including the milk in your tea or coffee. Then, adjust your lunch in the same way. Gradually increase these changes until you have multiple go-to plant-based meals.
You can shift to a fully whole food plant-based diet quickly, which might show benefits in about two to three weeks. However, it’s normal to experience some initial bloating or gas as your gut bacteria adjust.
Both the American and British Dietetic Associations agree that well-planned plant-based diets can support healthy living at all ages and may even prevent diseases such as heart disease and cancer. Plant-based diets are also linked to reduced risks of respiratory issues, allergies, and recurrent infections in children, benefiting both current and future health.
We’re now in a nutrient-depleted world due to soil degradation from monocropping and pesticide use. The Western diet often lacks nutrients like magnesium, folate, and fiber and is strongly associated with obesity and chronic diseases, unlike whole food plant-based diets packed with vitamins, minerals, fiber, and antioxidants.
Supplements might be necessary for those on a fully whole food plant-based diet since some nutrients are harder to get without animal products. Vitamin B12 is essential and can be found in fortified foods or as a supplement. Adults need about 1.5mcg daily, but I recommend at least 10mcg daily or 2000mcg weekly to prevent deficiency and support heart health.
Vitamin D and omega-3 (EPA/DHA) supplements are also helpful. Your body produces Vitamin D through sunlight, but you might need supplements during low-sunlight periods. Omega-3 can come from algae, offering heart benefits without the pollutants found in fish oils. Flaxseeds are another great source—1-2 tablespoons daily can boost heart health.
Dr. Gemma Newman has 15 years of experience in medicine and is a Senior Partner at a family medical practice. She studied at the University of Wales College of Medicine and has worked across various specialties.
If you’re considering a plant-based diet, get started with these practical steps and resources to ensure a healthy transition.
