Did you try Veganuary this year? Are you thinking about going vegan or making plant-based eating a regular part of your life? Dr. Gemma Newman has some tips that might help.
With so many diets out there, like low fat, high fat, low carb, high carb, vegan, paleo, and keto, it can get confusing figuring out which ones actually work or which one is best for you. But as Veganuary continues to gain popularity, more and more people are exploring the vegan lifestyle. In 2018, 170,000 people signed up, which was a significant increase from the previous year, and last year, the number grew to over 250,000.
This raises the question: Is a vegan diet healthy? What sets it apart from other health advice we hear about? There’s been a lot of confusion in the past about nutrition because of media, food companies, and even health professionals.
However, there’s little disagreement over the benefits of eating lots of vegetables and fruits. Whole, unprocessed foods are better, and it’s wise to limit processed meats and sugary items like cakes, sweets, fizzy drinks, and white bread. Even though some people believe in moderation, it’s clear that certain things, like processed meats and sugary drinks, are harmful—much like smoking, which we never recommend in moderation.
The World Health Organization classifies processed meats as a Group 1 carcinogen, meaning they’re known to cause cancer. So whether in moderation or not, processed meats are not good for you.
Dr. David Katz, a founder of the American College of Lifestyle Medicine, gathered the world’s top nutrition experts to come to a consensus on healthy eating, and they agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health.
When comparing diets, both paleo and whole food plant-based ones have more in common with each other than with a standard Western diet. Looking at heart health, which is a major issue since heart disease is our biggest killer, the only diet proven to reverse artery blockages is the whole food plant-based diet. Studies like The Lifestyle Heart Trial and the Mount Abu Heart Trial have shown impressive results in reversing heart disease through diet.
For many who are accustomed to a Western diet, shifting to a plant-based one can seem daunting. But it’s not impossible. If you want to ease into plant-based eating, there are a few cookbooks that might help, like “So Vegan in 5” by Roxy Pope and Ben Pook, which offers over 100 simple recipes using just five ingredients. Another option is “BOSH!” by Henry Firth and Ian Theasby, which includes over 80 healthy vegan recipes and has become very popular online.
To start your plant-based journey, try modifying your favorite meals. For instance, turn a chicken curry into a chickpea curry, transform beef Bolognese into lentil Bolognese, or make a three-bean chili instead of one with meat. Experimenting with flavors can make your plant-based journey fun and less stressful.
Begin with breakfast, choosing plant-based options two to three times a week (including switching out milk for a vegan alternative). Gradually, implement the same with lunches, and before long, you’ll have a variety of meals you enjoy. Changing your diet to a completely whole food plant-based one can yield benefits quite quickly, usually in two to three weeks. However, some bloating or gas might occur initially as your gut adjusts.
Both the American and British Dietetic Associations acknowledge that well-planned plant-based diets can sustain health at all ages and might help prevent diseases like heart disease and cancer. Such diets might also reduce the risk of chronic respiratory issues, allergies, and infections in children, giving them a healthier future.
The British Dietetic Association’s Blue Dot Campaign stresses the importance of dietitians offering plant-based diet advice for people of all ages and incomes.
Today’s world faces nutrient depletion due to factors like mono-cropping and excessive pesticide use. A Western diet often lacks essential nutrients like magnesium, folate, and fiber and is linked to obesity and lifestyle diseases. A well-planned plant-based diet, especially one focused on nutrient-dense foods, is often seen as the most nutrient-rich way to eat.
Supplements may be needed, especially with a fully plant-based diet. For example, vitamin B12 supplementation is crucial. Adults generally need about 1.5mcg of B12 daily, but taking 10mcg daily or 2000mcg weekly is recommended to avoid deficiency and reduce homocysteine levels, which are linked to heart issues.
Vitamin B12 is made by microorganisms, which is why it’s found in meat — animals ingest B12 through soil and water. Even meat-eaters may need supplementation after age 50 due to absorption issues. Factors like medication, malabsorption, or auto-immune disorders can also affect how well your body absorbs B12, making checking levels and supplementing a good idea.
Vitamin D is another consideration. You generally make enough from sunlight if your shadow is shorter than your body. If it’s longer or not visible, you might need 1000iu a day or 2000iu if levels tend to be low. Deficient individuals might need more.
EPA/DHA supplements, derived from algae, offer omega-3 fatty acids, which are essential for heart health and are a great alternative to fish, which can carry pollutants. Flax can also be a superfood addition; one or two tablespoons daily can help with blood pressure and heart health.
Dr. Gemma Newman has been in medicine for 15 years and is a Senior Partner at a family medical practice. She studied at the University of Wales College of Medicine, gaining experience in areas like elderly care, endocrinology, pediatrics, psychiatry, and general practice, among others.
