Did you jump on the Veganuary trend this year? Or maybe you’re thinking about going vegan or eating more plant-based meals? Dr. Gemma Newman has some great tips to share.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to get confused. But which one of these actually works best?
Veganuary is gaining popularity each year. In 2018, 170,000 people participated, which was an 183% increase over the previous year. By 2019, the number grew to over 250,000, and it’s expected to be even higher this year.
So, is a vegan diet healthy? How does it stand out from the other diets we hear about all the time?
There’s a lot of confusion about nutrition, often spread by the media, food companies, and even health professionals. But no one can deny the benefits of eating plenty of vegetables and fruits and minimizing processed foods like sugary snacks and drinks, white flour, and white bread.
Many people fall back on the idea of “everything in moderation” when they’re unsure about what’s healthy. However, this isn’t the best approach—just like we wouldn’t recommend smoking in moderation, we shouldn’t consume sugary drinks or processed meats excessively. Processed meats, classified as a Class 1 carcinogen by the World Health Organization (WHO), aren’t healthy, even in moderation.
Dr. David Katz from the American College of Lifestyle Medicine gathered top nutrition scientists to agree on a consensus for a healthy diet—one rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water.
When comparing diet patterns like paleo and whole food plant-based, they have more similarities than differences when held against the standard Western diet. Notably, the whole food plant-based diet is the only one proven to reverse coronary artery blockages within weeks, as shown by the Lifestyle Heart Trial and the Mount Abu Heart Trial.
Given that heart disease is our top killer, it seems wise to lean towards a plant-based diet until new evidence suggests otherwise.
Transitioning from a standard Western diet to a more plant-based one can feel overwhelming. But don’t worry—Dr. Newman has advice to help. If you’re just starting out, consider using cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, which features simple recipes using just five ingredients, or “BOSH!” by Henry Firth & Ian Theasby, which offers over 80 vegan recipes.
Using social media hashtags like vegan on Instagram can also provide inspiration and community support.
Start slowly by replacing your breakfast with a plant-based option two or three times a week. Gradually add more plant-based lunches and then dinners. Experiment with plant-based versions of your favorite foods, like making a chickpea curry instead of chicken curry, or a three-bean chili instead of a meat chili.
Your body might take a couple of weeks to adjust to the new diet, so some initial bloating or gas isn’t uncommon.
Both the American and British Dietetic Associations agree that well-planned plant-based diets can support healthy living for all age groups and may help prevent diseases like heart disease and cancer. They can also reduce risks of chronic respiratory issues, allergies, and infections in children.
However, due to soil depletion and modern agricultural practices, even a plant-based diet might miss some key nutrients found in old, nutrient-rich sources. Supplements can help fill these gaps. For instance, Vitamin B12 is vital since it’s typically found in animal products, but now can be supplemented easily.
Vitamin D is mostly synthesized through sunlight, so supplements are often necessary, especially in areas with limited sunlight. Omega-3 fatty acids, found abundantly in algae-based EPA/DHA supplements, are great for heart health without the toxins found in fish.
Dr. Gemma Newman has over 15 years of experience in medicine, with expertise in various specialties. She advocates for a well-planned whole food plant-based diet as a means to achieve better health outcomes for both individuals and the broader community.
