Did you try participating in Veganuary this year? Are you thinking about making vegan or plant-based eating a long-term lifestyle? Dr. Gemma Newman has some great advice to help you out.
It’s easy to get confused with all the different diets out there like low fat, high fat, low carb, high carb, vegan, paleo, and keto. They promise results, but it can be tough to know which one is genuinely the best.
Veganuary is becoming more and more popular each year. Back in 2018, 170,000 people joined the movement, a big jump from the previous year. Last year, over 250,000 people signed up, and the number is likely even higher this year.
But how healthy is a vegan diet, really? What sets it apart from other diets that are also touted as healthy?
There’s a lot of misinformation out there about nutrition, thanks to media, food companies, and even some health professionals. However, most people agree that eating lots of vegetables and fruits and focusing on whole, unprocessed foods is beneficial. It’s also a good idea to limit or avoid processed meats, sugary treats, sugary drinks, and refined grains like white flour and bread.
When people are unsure about what’s healthy, they often stick to what they know and say, “everything in moderation.” But we wouldn’t suggest someone smoke cigarettes in moderation, so why do that with sugary drinks or processed meats?
According to the World Health Organization (WHO), processed meats are classified as a group 1 carcinogen, meaning they are known to cause cancer. So, “moderation” isn’t good enough when it comes to processed meats.
Dr. David Katz, one of the founders of the American College of Lifestyle Medicine, brought together top nutrition scientists to create a consensus on diet for the ‘True Health Initiative.’ They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health.
Whether you look at a paleo or a whole food plant-based plate, both have more in common with each other than with a standard Western diet. Whole food plant-based diets have even been shown to reverse coronary artery blockages, as seen in studies like the Lifestyle Heart Trial and the Mount Abu Heart Trial. No other diet has shown this kind of impact, which is crucial since heart disease is the biggest killer.
Transitioning from a Western diet to a more plant-focused one can seem challenging. If you’re ready to get started, here are some helpful tips and resources.
One of my favorite cookbooks is “So Vegan in 5” by Roxy Pope and Ben Pook. It features over 100 simple recipes that use just five ingredients you can find at your local grocery store. For more variety, check out “BOSH!” by Henry Firth & Ian Theasby, which offers over 80 healthy vegan recipes. They also share helpful cooking tips on their popular online channel.
Instagram is also a great place to find inspiration. vegan hashtags feature many stories of people transitioning to plant-based diets.
To start, try adapting your current favorite meals into vegan versions. For instance, make a chickpea curry instead of chicken curry, or a lentil Bolognese instead of beef Bolognese. Gradually introduce these meals, and your plant-based journey can become an enjoyable adventure.
Begin by making your breakfast plant-based a few times a week, then do the same with lunch. Over time, increase your plant-based meals until they become your norm.
Switching to a whole food plant-based diet can offer rapid benefits, typically within two to three weeks. Some initial bloating or gas may occur as your gut adjusts, but this will pass.
Both the American and British Dietetic Associations agree that well-planned plant-based diets are healthy at any life stage and can help prevent diseases like heart disease and cancer. These diets can also reduce the risk of chronic respiratory problems, allergies, and infections in children.
The British Dietetic Association’s Blue Dot Campaign underscores the importance of offering plant-based diet advice for all ages and incomes. Our modern diet often lacks essential nutrients due to soil depletion and overuse of pesticides.
Although a plant-based diet is nutrient-dense, there are some supplements worth considering to ensure you’re getting everything you need. For example:
– Vitamin B12: Since it’s not found in plant foods, anyone on a fully plant-based diet should take a B12 supplement. Around 1.5mcg daily is needed, but a higher dose of 10mcg daily or 2000mcg weekly is recommended for efficiency.
– Vitamin D: Especially in low-sunlight areas, 1000iu to 2000iu daily is advisable.
– Omega-3 fatty acids (EPA/DHA): Derived from algae, these supplements help optimize heart health without the risks associated with fish.
Dr. Gemma Newman, with a medical career spanning 15 years, is the Senior Partner at a family practice. She has extensive experience in multiple medical fields.
Adopting a plant-based diet can be a great way to boost your health, and with some careful planning and tips, it’s certainly achievable and rewarding.
