Did you try Veganuary this year? Are you thinking about going vegan or incorporating more plant-based meals into your regular diet? Dr. Gemma Newman has some great advice 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. But which of these actually works? And which is the best for you?
Veganuary is gaining steam every year. In 2018, 170,000 people joined in, marking a 183% increase from 2017. By 2019, over 250,000 people participated, and the numbers are only expected to grow.
But is a vegan diet truly healthy? What sets it apart from the other diets that claim to boost your health?
There’s a lot of misinformation about nutrition, spread by the media, food companies, and even health professionals. However, the benefits of eating plenty of vegetables and fruits and focusing on whole, unprocessed foods are clear. It’s also essential to limit or avoid processed meats, sugary treats, fizzy drinks, and white flour and bread.
Often, when people are unsure about what’s healthy, they stick to what they know and say, “everything in moderation.” But we wouldn’t advise smokers to smoke in moderation, so why say the same about sugary drinks and processed meats? Processed meats are classified as a Group 1 carcinogen by the World Health Organization, meaning they are a known cause of cancer. Moderation doesn’t make it any better.
Dr. David Katz, co-founder of the American College of Lifestyle Medicine, brought together top nutrition scientists to form a consensus on what constitutes a healthy diet. They agreed on this: a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health. Whether you’re looking at a paleo or a whole food plant-based plate, you’ll find they share more similarities with each other than with the average Western diet.
Heart disease is our leading cause of death, and the whole food plant-based diet is the only one proven to reverse heart blockages. The Lifestyle Heart Trial published in The Lancet in 1990 and studies like Dr. Caldwell Esselstyn’s and the Mount Abu Heart Trial have shown impressive results. No other diet has achieved this.
Switching from a typical Western diet to a plant-based one might seem daunting, but it’s doable. If you’re new to this, start with some simple cookbooks. “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 easy recipes with just five ingredients each. “BOSH!” by Henry Firth and Ian Theasby has over 80 healthy vegan recipes and is backed by a popular online channel.
Consider how you can tweak your favorite meals. For instance, swap chicken curry for chickpea curry or beef Bolognese for lentil Bolognese. Try new recipes and slowly build a repertoire of plant-based meals you enjoy.
Begin by changing your breakfast to a plant-based one a few times a week. Then, do the same for lunch. Gradually increase the number of plant-based meals until it’s your new norm. You might notice benefits within two to three weeks, even if there’s some initial bloating as your gut adjusts.
Both the American Dietetic Association and the British Dietetic Association confirm that well-planned plant-based diets are suitable for all ages and can prevent diseases, including heart disease and cancer, our biggest killers. They also reduce the risk of chronic respiratory disorders, allergies, and recurrent infections in children.
However, today’s nutrient-depleted soil and overuse of pesticides mean many Western diets lack essential nutrients. A nutrient-dense whole food plant-based diet, following Dr. Joel Fuhrman’s nutritarian approach, can help. This involves avoiding processed foods and choosing those rich in vitamins, minerals, fiber, and antioxidants.
If you exclude all animal products, certain supplements are necessary. Vitamin B12 is crucial as it’s not readily available in plant foods. Adults need about 1.5mcg daily, but a higher dose is safer and breaks down the homocysteine protein, linked to heart attacks and strokes.
Vitamin D is also key, especially if you get little sun exposure. A daily intake of 1000-2000 IU is recommended. Omega-3 fatty acids (EPA and DHA) from algae supplements support heart health without the toxins found in fish oils. Milled flaxseed is excellent for lowering blood pressure and can be added to various meals.
Dr. Gemma Newman is a senior partner at a family medical practice, with extensive experience in various medical specialties. Her practical advice can help you make a smooth transition to a healthier, plant-based diet.
