Did you try Veganuary this year or are you thinking about adopting a plant-based diet for good? Dr. Gemma Newman shares some great tips on making plant-based eating a permanent part of your life.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to get confused about which one is best for you. Veganuary is gaining momentum every year. In 2018, 170,000 people signed up, a 183% rise from 2017. Last year, over 250,000 people joined, and numbers likely increased again this year.
One common question is whether a vegan diet is healthy and how it differs from other diets that claim to benefit our health. Nutrition can be confusing due to mixed messages from the media, food companies, and even health professionals.
However, almost everyone agrees on the benefits of eating plenty of vegetables and fruits, consuming whole unprocessed foods, and reducing or eliminating processed meats, sugary snacks, fizzy drinks, white flour, and white bread. When people are unclear about what’s healthy, they might stick to old habits, thinking “everything in moderation” is okay. But that’s not always true. Just like you wouldn’t advise a smoker to smoke in moderation, it’s wise to avoid sugary drinks and processed meats seriously. The World Health Organization classifies processed meats as a class 1 carcinogen, a known cause of cancer.
Dr. David Katz, a founder of the American College of Lifestyle Medicine, brought together top nutrition scientists for his ‘True Health Initiative.’ They collectively agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is vital to good health. Whether you’re into the paleo diet or a whole food plant-based diet, both will have more in common than the typical Western diet.
Heart disease is our biggest killer, and the only diet proven to reverse coronary artery blockages within weeks is the whole food plant-based diet. Published in The Lancet in 1990, the Lifestyle Heart Trial showed significant benefits from this diet, which were later replicated in the Mount Abu Heart Trial. Given that heart disease is such a major health issue, a mostly whole food plant-based diet is recommended unless new evidence suggests otherwise.
For those used to a Western diet, switching to a plant-based diet can seem daunting, especially those attempting Veganuary. But it doesn’t have to be challenging. To ease your transition into plant-based eating, here are a few cookbook recommendations:
1. So Vegan in 5 by Roxy Pope and Ben Pook offers over 100 simple recipes using just five ingredients you can find in your local supermarket.
2. BOSH! by Henry Firth & Ian Theasby contains over 80 healthy vegan recipes, and their videos have millions of views online.
You might also find inspiration by searching vegan on Instagram to see how others have transitioned to plant-based eating.
Start by tweaking favorite meals. If you love chicken curry, try a chickpea curry. Swap beef Bolognese for lentil Bolognese or beef chili for three-bean chili. If you enjoy the vegan version of your favorite dish, you’re on the right track.
Introduce plant-based meals gradually. Start with a couple of plant-based breakfasts each week, including non-dairy milk in your tea or coffee. Then do the same with lunch. Gradually increase the number of plant-based meals until you have a variety of healthy options to choose from.
Switching to a whole food plant-based diet can bring benefits within two to three weeks, though you might experience some bloating or gas initially as your gut bacteria adjust.
Both the American Dietetic Association and the British Dietetic Association support well-planned plant-based diets for all ages and recognize their potential in disease prevention, including heart disease and cancer. Plant-based diets can also reduce the risk of chronic respiratory issues, allergies, and recurrent childhood infections.
In light of the nutrient depletion in today’s food due to soil degradation and overuse of pesticides, a Western diet often lacks essential nutrients like magnesium, folate, and fiber. A well-planned whole food plant-based diet, especially following the ‘nutritarian’ approach advocated by Dr. Joel Fuhrman, can be incredibly nutrient-dense. Here are some supplements to consider if you go fully plant-based:
Vitamin B12: Vital for those on a plant-based diet, as it’s not available from plant foods. Adults need about 1.5 mcg daily, but plant-based eaters should take at least 10 mcg daily or 2000 mcg weekly. It’s available in fortified foods or as supplements.
Vitamin D: Most people need this, given our limited sunlight exposure. A daily intake of 1000iu is recommended, or 2000iu if you tend to have low levels.
EPA/DHA (Omega-3s): Essential for heart health, these can be obtained from algae supplements.
Flaxseeds: Just one to two tablespoons daily can lower blood pressure and boost heart health.
Dr. Gemma Newman has been in medicine for 15 years and shares her expertise to help you transition smoothly to a healthier, plant-based lifestyle.
