Did you try Veganuary this year? Are you planning to go vegan or make a plant-based diet a regular part of your lifestyle? Dr. Gemma Newman has some great advice.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it can be really confusing to figure out which one might work best for you. Veganuary continues to gain traction, with participation numbers growing every year. In 2018, 170,000 people joined the challenge, which was a significant increase from 2017. By last year, over 250,000 people had signed up, and this year, even more people are likely taking part.
So, is a vegan diet healthy, and how does it compare to all the other diets claiming health benefits? Historically, there’s been a lot of confusion around nutrition due to mixed messaging from the media, food companies, and even health professionals. Nevertheless, it’s hard to dispute the health benefits of eating plenty of fruits and vegetables, consuming whole, unprocessed foods, and cutting back on processed meats, sugary treats, fizzy drinks, and refined grains.
When people aren’t sure what’s healthy, they might stick to familiar eating habits and console themselves with the idea of “everything in moderation.” However, this isn’t always a sound approach. For instance, we don’t recommend smoking in moderation. It’s similarly unwise to moderate sugary drinks and processed meats, especially considering the World Health Organization (WHO) classifies processed meats as a group 1 carcinogen, meaning they are known to cause cancer.
Luckily, Dr. David Katz, together with top nutrition scientists, created a consensus as part of the ‘True Health Initiative.’ They agree that a healthy diet is rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water. If you compare a paleo diet to a plant-based one, you’ll see they share more similarities with each other than with a typical Western diet.
If we focus on heart health, which is crucial since heart disease is a leading cause of death, the only eating pattern proven to reverse coronary artery blockages is a whole food, plant-based diet. This was demonstrated in studies like The Lifestyle Heart Trial and the Mount Abu Heart Trial. Given the high incidence of heart disease, a mostly whole food, plant-based diet appears to be a wise choice unless new evidence suggests otherwise.
Transitioning from a Western diet to a more plant-based focus might feel daunting, but it’s doable. If plant-based eating is the healthiest option for you, here’s how to start. Consider changing familiar dishes by replacing meat with plant-based alternatives—for instance, swap chicken curry for chickpea curry, beef Bolognese for lentil Bolognese, and make a three-bean chili.
Start by making small changes, like having plant-based breakfasts a few times a week, and slowly increase the number of plant-based meals you enjoy. Before long, you’ll have a variety of new meals to rotate. If you switch completely to a whole food, plant-based diet, you might notice benefits within two to three weeks, although some initial digestive changes like bloating might occur as your body adjusts.
Both the American and British Dietetic Associations agree that well-planned plant-based diets can support healthy living at all stages of life and help prevent diseases like heart disease and cancer. They are also linked to lower risks of chronic respiratory disorders, allergies, and infections in children.
We live in a world where nutrient depletion is a concern due to agricultural practices. A Western diet often lacks critical nutrients like magnesium, folate, and fiber, while being linked to chronic diseases. In contrast, a whole food, plant-based diet is nutrient-dense, focusing on foods rich in vitamins, minerals, fiber, and antioxidants.
While following a complete plant-based diet, some supplements might be necessary to ensure nutrient intake, especially vitamin B12, vitamin D, and omega-3 fatty acids like EPA/DHA. Vitamin B12, in particular, should be supplemented since it’s primarily found in animal products. Vitamin D can be made from sunlight exposure, but many people might need supplements, especially in less sunny climates. Omega-3 fatty acids can be obtained from algae-based supplements.
In conclusion, transitioning to a more plant-based diet can be a healthy and rewarding journey. By starting with small changes and planning your meals thoughtfully, you can enjoy delicious food while taking steps toward improving your overall health.
