Did you try Veganuary this year? If you’re thinking about going vegan or want to make plant-based eating a regular habit, Dr. Gemma Newman has some great advice.
With so many diets like low fat, high fat, low carb, high carb, vegan, paleo, and keto, it’s easy to get overwhelmed. But with Veganuary gaining popularity, many are wondering about the health benefits of a vegan diet. In 2018, 170,000 people signed up, marking an 183% increase from 2017. The trend continued with more than 250,000 participants last year, and the numbers are only increasing.
Is a vegan diet healthy, and how does it differ from other diets that are claimed to be good for us? There’s a lot of confusion about nutrition, often fueled by the media, food companies, and sometimes even health professionals. However, the benefits of eating lots of fruits and vegetables and minimizing processed foods like processed meats, sugary treats, and white flour breads are undeniable.
When unsure about healthy eating, many people stick to the “everything in moderation” motto. But just like smoking, there are some things we shouldn’t consume, even in moderation. For example, processed meats are classified as a known carcinogen by the World Health Organization, so they’re best avoided entirely.
Dr. David Katz, along with top nutrition scientists worldwide, created a consensus on a healthy diet under the True Health Initiative. They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is crucial for good health. When comparing various diet styles, a whole food plant-based plate shares more similarities with a paleo plate than the average Western diet.
Heart health remains a major concern since heart disease is a leading cause of death. A whole food plant-based diet is the only approach proven to reverse coronary artery blockages in just weeks, as seen in studies like the Lifestyle Heart Trial published in The Lancet in 1990 and the Mount Abu Heart Trial. Other diet patterns have not matched these results, so a plant-based diet is recommended, lacking new evidence to suggest differently.
Switching from a Western diet to a plant-based diet can seem daunting, but it’s quite possible. If you’re considering this change, starting with some helpful cookbooks may ease the transition. “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 easy recipes that only need five ingredients. “BOSH!” by Henry Firth and Ian Theasby has over 80 healthy vegan recipes and is part of the largest plant-based online channel, with videos viewed over 50 million times.
Explore vegan food gradually by adapting your favorite meals. Turn a chicken curry into a chickpea curry, or swap beef Bolognese for lentil Bolognese. If you enjoy the vegan options of your favorites, you’re off to a great start. Start by changing your breakfast to a plant-based one a couple of times a week, then move on to lunch. Once you’re comfortable, increase your plant-based meals, working towards a newfound culinary adventure.
Completely shifting to a whole food plant-based diet will likely provide benefits in about two to three weeks. But, if this is new to your system, you might initially experience some bloating as your gut adapts.
Organizations like the American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets are suitable for all ages and may even help prevent major diseases. This includes heart disease and cancer, the two biggest killers in the Western world. Such diets can also lower the risk of chronic respiratory issues, allergies, and infections in children.
Considering nutrient depletion due to soil degradation and excessive pesticide use, a Western diet often lacks essential nutrients like magnesium, folate, and fiber. It is also linked to obesity and chronic diseases, which a whole food plant-based diet can significantly improve. A well-planned plant-based diet is nutrient-dense, following the ‘nutritarian approach’ to emphasize foods rich in vitamins, minerals, and antioxidants.
If you’re following a strict plant-based diet, remember to take certain supplements, particularly vitamin B12, which is essential since it’s hard to get solely from plants. Adults need about 1.5mcg daily, but it’s safer to take a bit more—either at least 10mcg daily or 2000mcg weekly—to ensure your body absorbs it well. Vitamin B12 is found in fortified foods, but supplementation might be simpler. People over 50 might find absorbing B12 from food challenging, even if they consume animal products, so supplementation is wise.
Most people lack vitamin D, which is primarily made through sun exposure. You might need supplements, especially if you have low levels. Another important supplement is omega-3 fatty acids, with EPA/DHA sourced from algae, providing heart benefits without eating fish.
Flaxseeds, rich in omega-3, can be incorporated into your meals to boost heart health. Just a tablespoon or two daily can be beneficial.
Dr. Gemma Newman, with 15 years of medical experience, practices at a family medical clinic and has worked across various medical fields.
