Did you participate in Veganuary this year? Are you planning to go vegan or make plant-based eating a more regular habit? Dr. Gemma Newman has some advice to help you out.
With so many diets like low fat, high fat, low carb, high carb, vegan, paleo, and keto, it can be overwhelming to know which one to follow. While some might work, the key is figuring out which is best for you.
Veganuary has been growing in popularity. In 2018, 170,000 people signed up, which was a huge increase from the previous year. By last year, the number had jumped to over 250,000. This year, it’s likely even higher.
So, is a vegan diet healthy? How is it different from other diets that claim to be good for you? There has been much confusion about nutrition caused by the media, food companies, and even health professionals. While opinions can vary, everyone can agree on the importance of eating lots of vegetables and fruits and avoiding processed meats, sugary foods, and refined carbs whenever possible.
Some people stick to the idea of “everything in moderation,” but this approach doesn’t make sense for harmful items like sugary drinks and processed meats. Even the World Health Organization classifies processed meats as a known cause of cancer, so it’s best to avoid them entirely.
Dr. David Katz, one of the founders of the American College of Lifestyle Medicine, gathered top nutrition scientists to agree on what constitutes a healthy diet. They concluded that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is best for health.
Interestingly, both paleo and whole food plant-based diets have more in common than either does with the typical Western diet. These diets are particularly beneficial for heart health, our biggest health threat. Remarkably, studies have shown that a whole food plant-based diet can reverse coronary artery blockages within weeks, a feat no other diet has accomplished.
Switching from a Western diet to a plant-based one can seem challenging, but it doesn’t have to be. Start by making small changes. If you like chicken curry, try a chickpea curry. Swap beef Bolognese for lentil Bolognese or make a three-bean chili instead of a meat-based one. Experiment with new flavors and gradually increase the number of plant-based meals.
Begin with breakfast, switching to plant-based options two to three times a week. Then do the same with lunch. Eventually, you’ll have several plant-based meals you enjoy on a regular basis. You might see benefits within two to three weeks.
The American and British Dietetic Associations agree that well-planned plant-based diets are suitable for all ages and can help prevent chronic diseases like heart disease and cancer. These diets are also linked to lower risks of respiratory issues, allergies, and infections in children.
We live in a world where nutrients are depleted from our soil due to modern farming practices. This makes the Western diet often lacking in essential nutrients like magnesium, folate, and fiber, which is not the case with a whole food plant-based diet. However, some supplements are necessary if you avoid all animal products.
Vitamin B12 is essential and can be difficult to get from a strictly plant-based diet. Adults need about 1.5mcg daily, but supplementing with at least 10mcg daily or 2000mcg weekly is recommended to ensure health and prevent deficiencies. It’s also crucial for breaking down homocysteine, a protein linked to heart issues. B12 can be found in fortified foods or taken as a supplement.
As for vitamin D, most people need a supplement, especially in low sunlight conditions, aiming for at least 1000iu daily, and more if you tend to be deficient. Omega-3 fatty acids, like EPA/DHA from algae, are also beneficial for heart health.
Don’t overlook milled flaxseeds; one to two tablespoons daily can significantly improve your heart health. You can easily add them to meals like porridge or salads.
Finally, remember that your dietary changes should be gradual and enjoyable. By slowly integrating more plant-based meals, you can improve your health without feeling overwhelmed.
Dr. Gemma Newman has extensive experience in medicine, working in various specialties. She offers practical advice for making plant-based eating a sustainable part of your lifestyle, helping you improve your health step-by-step.
