Did you participate in Veganuary this year, or are you considering going vegan or adopting a more plant-based diet long-term? Dr. Gemma Newman offers some useful advice on this journey.
With so many diets like low fat, high fat, low carb, high carb, vegan, paleo, and keto, it can be overwhelming to know which one to choose. But some clearly work better than others. So, is a vegan diet a healthy choice, and how does it differ from other diets?
The popularity of Veganuary is still on the rise. In 2018, 170,000 people signed up, marking a 183% increase over 2017. By last year, the number had grown to over 250,000. This year, it’s expected to have increased even more.
There’s a lot of confusion about nutrition, often fueled by the media and food companies, but many agree on the benefits of eating lots of fruits and vegetables, preferring whole, unprocessed foods, and cutting down on processed meats, sugary treats, and refined grains.
People may often stick to the idea of “everything in moderation,” but this doesn’t hold up when it comes to certain unhealthy choices. Just like we don’t advise people to smoke in moderation, we shouldn’t treat sugary drinks and processed meats any differently. The World Health Organization identifies processed meats as a class 1 carcinogen, which means they’re known to cause cancer.
Prominent nutrition scientists, led by Dr. David Katz, reached an agreement through the True Health Initiative, highlighting the benefits of a diet that emphasizes vegetables, fruits, beans, nuts, seeds, whole grains, and water as key to good health. Despite the variety of diets, a plant-based approach seems effective, especially in fighting heart disease, which remains a leading cause of death.
Studies like the Lifestyle Heart Trial and the Mount Abu Heart Trial have demonstrated the effectiveness of a whole food plant-based diet in reversing coronary artery blockages quickly. No other diet has shown similar results, making it a sensible recommendation for heart health until proven otherwise.
For those unfamiliar with plant-based eating but wanting to start, cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, and “BOSH!” by Henry Firth & Ian Theasby can be helpful. They offer simple recipes using easily accessible ingredients. Gradually adapting favorite dishes, like turning chicken curry into chickpea curry or beef Bolognese into lentil Bolognese, can ease the transition.
Starting with breakfast a few times a week and then moving to plant-based lunches can help the transition feel less daunting. Full commitment to this diet might show benefits in two to three weeks, with possible initial digestive adjustments that usually settle as your body adapts.
Both the American and British Dietetic Associations agree that well-planned plant-based diets can be nutritionally sufficient for all ages and may lower the risk of diseases like heart disease and cancer. They can also reduce the chance of chronic respiratory issues, allergies, and recurrent infections in children, enhancing health now and in the future.
However, due to soil degradation and other environmental factors, we often miss out on nutrients even on a Western diet. A well-planned plant-based diet can be nutrient-dense, concentrating on foods high in vitamins, minerals, fiber, and antioxidants.
Supplements may be necessary, especially for vegans. Vitamin B12 is crucial, as it’s not commonly found in plant-based foods. Recommended supplements can be taken in various forms, ensuring no deficiency risks. Likewise, vitamin D and EPA/DHA, derived from algae, are also essential.
Dr. Gemma Newman, with a rich background in medicine, highlights the significance of these dietary considerations and supplements for maintaining a healthy lifestyle.
