Did you try Veganuary this year, or are you thinking about making plant-based eating a more regular part of your lifestyle? Dr. Gemma Newman has some useful advice to help you along the way.
In the world of diets, from low fat to high carb, and everything in between like vegan, paleo, and keto, it’s easy to feel overwhelmed. Which ones actually work, and which is the best choice?
Veganuary is gaining momentum each year. Back in 2018, 170,000 people took part, a huge jump from the previous year. Last year, over 250,000 joined in, and this year, the numbers are bound to have climbed even higher.
But is a vegan diet actually healthy? How does it stack up compared to all the other diets touted for health benefits? There’s a lot of confusion out there due to mixed messages from the media, food companies, and even health professionals. Still, you can’t argue with the health benefits of eating lots of vegetables and fruits and focusing on whole, unprocessed foods. It’s important to limit or avoid processed meats, sugary treats, and products made from white flour.
When people are unsure about what’s healthy, they often stick to what they know, believing “everything in moderation.” But if you think about it, moderation isn’t always the best advice. We don’t suggest smokers smoke in moderation, so why should it be different with sugary drinks and processed meats? The World Health Organization classifies processed meats as a cancer risk. Moderation doesn’t make them any healthier.
Dr. David Katz and a group of leading nutrition scientists worked together to reach a consensus on healthy eating. They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health. A paleo meal and a whole food plant-based meal have more similarities than what you’d find on a typical Western diet plate.
When it comes to heart health, the diet that’s shown to actually reverse coronary artery blockages is the whole food plant-based approach. Studies like the Lifestyle Heart Trial and the Mount Abu Heart Trial have demonstrated this. No other diet has matched these results, which is significant considering heart disease is the leading cause of death. A mainly whole food plant-based diet seems to be the wise choice unless new findings suggest otherwise.
Changing from a Western diet to a plant-based one might seem daunting, but don’t worry. If a plant-based diet is what you’re aiming for, here are some tips to get you started.
If you’re new to plant-based eating, try some cookbooks to guide your transition. “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 recipes with just five ingredients, making them easy to find at your local store. “BOSH!” by Henry Firth and Ian Theasby has more than 80 healthy vegan recipes, showcasing how delicious plant-based meals can be.
Start exploring plant-based meals based on what you enjoy. Love chicken curry? Swap in chickpeas for chicken. Turn beef Bolognese into a lentil version, or make a Mexican chili with three types of beans. Loving the vegan versions of your favorites is a big win.
Experiment with new flavors, making your plant-based journey fun and exciting. Without pressure, start by having a plant-based breakfast two or three times a week, then do the same with lunch. Gradually increase your plant-based meals until you have a good variety in your meal rotation.
Switching to a whole food plant-based diet might yield quick benefits within two to three weeks. Initially, you might experience some bloating as your body adjusts, but it’s a sign your gut is adapting to your healthier choices.
Both the American and British Dietetic Associations agree that well-planned plant-based diets support health at any age and can help prevent major diseases like heart disease and cancer. They may also reduce the risk of respiratory problems, allergies, and frequent infections, giving long-term health benefits.
Sadly, our world is becoming nutrient-depleted due to modern farming practices, leading many to miss out on important nutrients like magnesium, folate, and fiber. A well-planned whole food plant-based diet can be nutrient-dense, especially when focusing on high-vitamin, mineral-rich foods.
If you’re diving into a full plant-based diet, some supplements are crucial. Vitamin B12 is essential since it isn’t found in plant foods. Adults only need 1.5 mcg a day, but taking 10 mcg daily or 2000 mcg weekly is recommended to prevent deficiencies. B12 can also be obtained from fortified foods, but checking the amounts is important.
Vitamin D is another common deficiency. Sunlight helps make it, but supplements of 1000 iu a day are recommended, more if you tend to run low. EPA/DHA supplements from algae can optimize heart health without consuming fish oils. Ground flaxseed is also great for heart health and can be added to meals in various ways.
Dr. Gemma Newman has extensive experience in medicine and shares her insights to help you make informed dietary choices. Whether you need dietary pointers for specific health concerns or just want to try something new, plant-based eating can offer a healthy, enjoyable lifestyle change.
