Did you try Veganuary this year or are you thinking about making plant-based eating a permanent thing? Dr. Gemma Newman has some great tips for you.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to feel overwhelmed. Which ones actually work, and which one should you choose?
Veganuary is becoming more popular every year. In 2018, 170,000 people joined in, which was a huge increase from the previous year. In 2019, over 250,000 people signed up, and that number keeps growing.
But is a vegan diet healthy? How is it different from other diets we hear about? There’s a lot of mixed information about nutrition, often confusing people into sticking with their usual eating habits and just saying “everything in moderation.” But this isn’t always helpful.
No one would tell a smoker to just smoke in moderation. The same logic applies to sugary drinks and processed meats. The World Health Organization (WHO) classifies processed meats as a known cause of cancer. So, moderation might still be harmful.
Dr. David Katz, the founder of the American College of Lifestyle Medicine, gathered top nutrition scientists to agree on a basic, healthy diet. They all agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health.
If you look at paleo and whole food plant-based plates, they’re more similar to each other than to a typical Western diet. For heart health, the only diet proven to reverse artery blockages quickly is the whole food plant-based diet.
This approach was confirmed by The Lifestyle Heart Trial published in The Lancet in 1990, and Dr. Caldwell Esselstyn’s work, recently replicated by the Mount Abu Heart Trial. No other diet has shown these results for heart disease, which remains the leading cause of death.
Switching to a plant-based diet might seem tough if you’re used to a Western diet. If you managed to stick to Veganuary, well done! If you’re just starting, here’s some advice to help you transition.
Cookbooks like So Vegan in 5 and BOSH! offer simple, delicious vegan recipes that can make the switch easier. You can also find inspiration by searching vegan hashtags on Instagram.
Start by tweaking your favorite meals. Turn a chicken curry into a chickpea curry or a beef Bolognese into a lentil one. If you enjoy the vegan version, you’re on the right track.
Gradually change one meal at a time. Begin with breakfast, then lunch, and so on. This slow transition helps your body and taste buds adjust. Switching completely might bring quicker health benefits, though some initial bloating is normal as your gut adapts.
Both the American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets support healthy living at all ages and can help prevent diseases like heart disease and cancer.
Plant-based diets also reduce the risk of chronic respiratory disorders, allergies, and infections in children, providing both immediate and long-term health benefits.
Unfortunately, modern farming practices have led to nutrient depletion in soils, affecting the nutrient quality of our food. Western diets often lack essential nutrients like magnesium, folate, and fiber and are linked to obesity and chronic diseases.
By focusing on nutrient-dense foods and avoiding processed options, a whole food plant-based diet can be incredibly rich in vitamins, minerals, and antioxidants. However, some supplements might still be necessary.
Vitamin B12 is crucial as it’s hard to get from a vegan diet. Adults need about 1.5mcg per day, but a higher dose like 10mcg daily is recommended for safety and effectiveness. B12 can be found in fortified foods or taken as a supplement.
Vitamin D is another important nutrient, often obtained from sunlight, but supplementation of 1000iu to 2000iu per day is recommended, especially if you have low levels.
Omega-3 fatty acids (EPA/DHA) are also valuable, available from algae-based supplements, which avoid the contaminants found in fish oil. Flax seeds are a great plant-based source that can be added to many meals for a health boost.
Dr. Gemma Newman, with 15 years of medical experience, practices in various specialties and offers these insights based on her extensive background. Making the shift to a whole food plant-based diet could be one of the healthiest decisions for your future.
