Tried out Veganuary this year? Or maybe you’re thinking about going vegan or making plant-based eating a regular thing? Dr. Gemma Newman has some handy tips to help you out.
With so many diets out there like low fat, high fat, low carb, high carb, vegan, paleo, and keto, it’s easy to get confused. You might wonder which ones actually work, and which is the best?
Veganuary is still going strong, and it’s getting more popular each year. Back in 2018, 170,000 people signed up, a huge jump from 2017. Last year, over 250,000 people joined the challenge, and the number is surely rising again this year.
But is a vegan diet really healthy? What sets it apart from other diets that claim to be good for us? There’s been a lot of mixed information about nutrition, often spread by the media, food companies, and even some health experts.
One thing’s for sure, though: eating lots of vegetables and fruits is great for you, as is sticking to whole, unprocessed foods. It’s also good to limit processed meats, sugary desserts, fizzy drinks, white flour, and white bread.
Often, when people aren’t sure what’s healthy, they stick with what they know and think “everything in moderation” is okay. But that’s not always true. Just like we don’t encourage smokers to have a cigarette occasionally, it’s wise to avoid sugary drinks and processed meats. The World Health Organization classifies processed meats as a Group 1 carcinogen, clearly linking them to cancer. So, moderation doesn’t make them healthy.
Thankfully, Dr. David Katz, a co-founder of the American College of Lifestyle Medicine, gathered leading nutrition scientists to reach a common understanding in his ‘True Health Initiative’. They agreed that a diet full of veggies, fruits, beans, nuts, seeds, whole grains, and water is key to good health. If you compare paleo and whole food plant-based meals, they have more in common with each other than with the average Western diet.
To support heart health, which remains a leading cause of death, studies show that a whole food plant-based diet can reverse coronary artery blockages. This was demonstrated in the Lifestyle Heart Trial and more recently in the Mount Abu Heart Trial. No other diet has shown similar results, reinforcing the idea to lean towards a plant-based diet unless new evidence suggests otherwise.
For many who are used to a Western diet, shifting towards a plant-based diet might seem daunting. Kudos to those who stuck with Veganuary. If you’re considering it but don’t know where to start, check out these cookbooks for an easier transition: “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 simple recipes with just five ingredients. “BOSH!” by Henry Firth & Ian Theasby features over 80 healthy vegan recipes and is part of the largest plant-based online channel globally.
To begin your plant-based journey, think about modifying some favorite meals. For instance, swap chicken curry with chickpea curry, beef Bolognese with lentil Bolognese, or a Mexican chili with a three-bean version. If you love these vegan versions, you’re on the right track. Start slowly, maybe with breakfast, then move to lunch, and gradually increase the number of plant-based meals until they become your new norm. You’ll likely notice the benefits in two to three weeks, although some initial bloating might occur as your gut adjusts.
The American and British Dietetic Associations both support well-planned plant-based diets, saying they promote health and can help prevent diseases like heart disease and cancer. These diets are also linked to lower risks of chronic respiratory disorders, allergies, and infections in children, setting them up for a healthy future.
Our world is increasingly nutrient-depleted due to agricultural practices, which even makes a typical Western diet lacking essential nutrients like magnesium, folate, and fiber. Switching to a whole food plant-based diet can be more nutrient-dense and beneficial against obesity and chronic diseases.
For those completely excluding animal products, some supplements are important. Vitamin B12 is a must, as it’s hard to get enough from plant sources alone. Adults need 1.5 mcg daily, but a supplement of at least 10 mcg daily or 2000 mcg weekly is recommended to prevent deficiency and support heart health. Some adults might find it harder to absorb B12 as they age, so supplementation is key. Vitamin D is also crucial, especially if you lack sun exposure. An intake of at least 1000iu daily is suggested, or 2000iu if levels are usually low. EPA/DHA from algae can replace fish oils, and milled flaxseed in your diet can boost heart health.
Dr. Gemma Newman, with 15 years in medicine and experience across various specialties, offers these insights to help you make informed choices about your diet and health.
