Have you taken on Veganuary this year, or are you thinking about going vegan permanently? If you’re considering plant-based eating, Dr. Gemma Newman has some great tips to help you out.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it can be tough to know which one works best. While Veganuary grows more popular each year, increasing from 170,000 participants in 2018 to over 250,000 in 2019, you might wonder if a vegan diet is healthy and different from all other diets touted for health benefits.
There’s a lot of nutritional confusion out there thanks to mixed messages from the media, food companies, and even health professionals. However, almost everyone agrees on the importance of eating plenty of vegetables and fruits and avoiding processed meats, sugary foods, and refined grains.
Eating in moderation doesn’t work for everyone. We don’t tell smokers to smoke in moderation, so why should we do the same with unhealthy foods? The World Health Organization (WHO) classifies processed meats as a known cause of cancer. So, even in moderation, they aren’t good for you.
Dr. David Katz, a founder of the American College of Lifestyle Medicine, brought top nutrition scientists together to form the ‘True Health Initiative.’ They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is foundational for health. Whole food plant-based diets and paleo diets have more in common with each other than with the average Western diet.
Studies like the Lifestyle Heart Trial have shown that a whole food plant-based diet can reverse coronary artery blockages within weeks. This diet was also effective in the Mount Abu Heart Trial. Given that heart disease is the leading cause of death, a whole food plant-based diet should be considered until new evidence suggests otherwise.
If you’re transitioning from a Western diet to a plant-based one, it can seem challenging. But you can start small. Use cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, which offers over 100 simple recipes needing just five ingredients, or “BOSH!” by Henry Firth & Ian Theasby, with over 80 vegan recipes and a popular online presence.
To begin, you might modify your existing favorites. Swap chicken for chickpeas in a curry, beef Bolognese for lentil Bolognese, or make a three-bean chili instead of one with meat. You can also start by having plant-based breakfasts and gradually add more plant-based meals each week.
Switching entirely to a whole food plant-based diet can bring benefits in two to three weeks. However, your gut bacteria might need to adjust, which can cause initial bloating or gas.
Both the American and British Dietetic Associations state that well-planned plant-based diets can support healthy living at all ages and help prevent diseases like heart disease and cancer. These diets also reduce the risk of other chronic conditions and childhood ailments, giving your family the best chance for long-term health.
Given our nutrient-depleted food environment, a Western diet often lacks essential nutrients like magnesium, folate, and fiber. In contrast, a well-planned whole food plant-based diet is nutrient-dense. However, even with this diet, you may need supplements, particularly vitamin B12, vitamin D, and omega-3 fatty acids, to ensure you meet all your nutritional needs.
Vitamin B12 is crucial and is naturally found in animal products. If you’re entirely plant-based, you’ll need to get this from fortified foods or supplements. As for vitamin D, if your shadow is longer than your body, you’re probably not making enough from the sun, so supplementation is a good idea. Finally, consider EPA/DHA supplements from algae for heart health, and add milled flax seeds to your diet for their omega-3 benefits.
Starting a plant-based diet doesn’t have to be daunting. By making small adjustments and ensuring you get the necessary nutrients, you can enjoy the health benefits and discover delicious new foods along the way. Dr. Gemma Newman, with her extensive medical background, advocates for this transformative approach.
