Did you decide to try Veganuary this year, or are you thinking about making plant-based eating a regular thing? Dr. Gemma Newman has some tips that could help.
With so many diets like low fat, high carb, vegan, paleo, and keto, it can get confusing to figure out which ones actually work. Veganuary keeps growing every year, with last year seeing over 250,000 people signing up to eat vegan for January. This number is only expected to rise.
But is a vegan diet healthy, and how does it stand out from other recommended diets? There’s plenty of confusion about nutrition, often fueled by media, food companies, and even health professionals. However, it’s clear that eating lots of fruits and vegetables and limiting processed foods is beneficial.
When people are unclear about what’s healthy, they might continue with their usual eating habits, convincing themselves that everything is fine “in moderation.” But this doesn’t hold true for harmful things like sugary drinks or processed meats, which the World Health Organization classifies as a cause of cancer.
Dr. David Katz gathered top nutritionists to create a consensus through the True Health Initiative. They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is essential for good health. Both paleo and whole-food plant-based diets share more in common than they do with the typical Western diet, which lacks these healthy foods.
Heart health is particularly important since heart disease is a leading cause of death. A whole-food plant-based diet is the only one proven to reverse coronary artery blockages within weeks, with studies like the Lifestyle Heart Trial and the Mount Abu Heart Trial backing up these results.
For those used to Western diets, switching to a plant-based one might seem daunting. However, if you want the health benefits of such a diet, there are ways to ease into it. Try using cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook or “BOSH!” by Henry Firth & Ian Theasby to find simple recipes with easy-to-find ingredients.
Start with small changes, like making your breakfast plant-based a few times a week, and gradually increase this to other meals. Over time, as you switch to a more plant-focused diet, you’ll likely start feeling better quite quickly. Both the American and British Dietetic Associations agree that well-planned plant-based diets can support healthy living across all age groups and help prevent diseases like heart disease and cancer.
A nutrient-rich plant-based diet is often the best choice, but if you’re entirely avoiding animal products, you’ll need certain supplements like vitamin B12, which is important but not naturally found in a vegan diet in sufficient amounts. It’s crucial to include fortified foods or take supplements to avoid deficiencies.
Vitamin D and omega-3 fatty acids, especially DHA/EPA from algae, are also important for maintaining health. Additionally, adding milled flaxseed to your diet can support heart health.
Dr. Gemma Newman, a medical professional with extensive experience, provides valuable insights into plant-based diets and health. She recommends these dietary changes to improve overall health and reduce disease risk.
By gradually incorporating more plant-based foods into your diet, you can embark on a journey to better health while enjoying the diverse flavors and benefits of this eating style.
