Did you try Veganuary this year or are you thinking about making a more permanent switch to a vegan or plant-based diet? Dr. Gemma Newman has some practical advice to share.
With so many diet options like low fat, high fat, low carb, vegan, paleo, and keto, it’s easy to feel overwhelmed. You might wonder if any of them actually work and which one might be the best choice.
As Veganuary gains traction, its popularity is only increasing. In 2018, 170,000 people signed up, a massive 183% increase from the previous year. Last year, over 250,000 joined in, and it’s expected that the numbers have grown again this year.
But is a vegan diet really healthy? How does it stand out from all the other diets that claim to benefit our health? The confusion about nutrition is often amplified by the media, food companies, and even some health professionals.
However, it’s hard to deny the benefits of eating plenty of fruits and vegetables, focusing on whole, unprocessed foods, and limiting processed meats, sugary treats, soft drinks, and refined grains. The notion that moderation is the key doesn’t always hold true. We wouldn’t recommend “moderation” in smoking, so why do it with unhealthy foods? Processed meats are classified as a Class 1 carcinogen by the World Health Organization, meaning they are a known cause of cancer.
Dr. David Katz, a founder of the American College of Lifestyle Medicine, gathered top nutrition scientists globally to reach a consensus on healthy eating. They agreed that diets rich in fruits, vegetables, beans, nuts, seeds, whole grains, and water are fundamental to good health. Surprisingly, a paleo diet and a whole food plant-based diet are more alike than they are different when compared to a typical Western diet.
To support heart health, for example, a whole food plant-based diet is the only one proven to reverse coronary artery blockages within weeks. Studies such as the Lifestyle Heart Trial and the Mount Abu Heart Trial have shown these results. With heart disease being a leading cause of death, it seems wise to follow a plant-based diet unless new evidence suggests otherwise.
Transitioning to a plant-based diet can be daunting for those accustomed to a Western diet. If a plant-based approach is appealing, here’s how you can start making the shift.
For beginners, consider cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, which offers simple recipes with just five ingredients. Another great source is “BOSH!” by Henry Firth & Ian Theasby, featuring over 80 healthy vegan recipes. All these recipes use ingredients you can easily find at your local supermarket.
Getting inspired by vegan stories and recipes on social media can also be helpful. Just search for vegan hashtags on Instagram. Meal adaptation is a good starting point—try swapping a chicken curry for a chickpea curry, beef Bolognese for lentil Bolognese, or Mexican chili for a three-bean chili.
Once you find a vegan version of your favorite meal you enjoy, you’re on the right track. Try adding more plant-based meals gradually, turning your eating journey into a fun exploration.
Start by having a plant-based breakfast two or three times a week and do the same with your lunches. Over time, increase the number of plant-based meals until you have several go-to options that replace your usual choices. If you switch completely to a whole food plant-based diet, you might notice benefits within just two to three weeks. Initially, you might experience some bloating as your gut adjusts.
Both the American and British Dietetic Associations affirm that well-planned plant-based diets can support health at any age and may help prevent diseases like heart disease and cancer. Plant-based diets are also linked to lower risks of chronic respiratory disorders, allergies, and recurring infections in children, setting them up for a healthier future.
However, we need to address nutrient depletion in modern diets due to soil degradation and excessive pesticide use. Western diets often lack vital nutrients like magnesium, folate, and fiber and are linked to obesity and various chronic diseases. In contrast, a whole food plant-based diet offers a nutrient-dense alternative, as advocated by Dr. Joel Fuhrman and other experts.
While beneficial, a fully plant-based diet may require certain supplements, such as vitamin B12, since it’s difficult to get from food sources alone. Adults need about 1.5mcg of B12 daily, but supplements or fortified foods are recommended to meet these needs and support heart health. Regular supplementation is crucial, especially for those over 50 or anyone with absorption issues.
Vitamin D is another important supplement, usually obtained from sunlight. EPA/DHA supplements, derived from algae, provide essential omega-3 fatty acids without the need for fish products, ensuring heart health while avoiding ocean pollutants. Flaxseeds are also great for heart health; one to two tablespoons per day can help lower blood pressure.
Dr. Gemma Newman, a seasoned medical professional, draws on her extensive experience to offer insight into a plant-based lifestyle. By making informed choices about your diet, you can support your health and well-being while navigating the transition to a more plant-focused way of eating.
