Did you start Veganuary this year? Thinking about sticking to a vegan diet or incorporating more plant-based meals into your lifestyle? Dr. Gemma Newman has some great tips to help you out.
With so many diets like low-fat, high-fat, low-carb, high-carb, vegan, paleo, and keto, it’s easy to get confused about which one actually works and which is the best. Veganuary is still gaining momentum, and it’s becoming more popular every year. In 2018, 170,000 people participated—a significant increase from 2017. By last year, over 250,000 signed up. This year, the numbers have likely gone up again.
But is a vegan diet truly healthy, and how does it differ from others that are touted as beneficial for health? There’s a lot of nutritional confusion fueled by the media, food companies, and even health professionals. However, the benefits of consuming plenty of vegetables and fruits, minimizing processed foods, and steering clear of sugary treats and drinks, as well as refined grains, are undeniable.
Many people, when unsure about what’s healthy, might resort to eating everything in moderation. However, this approach doesn’t always hold true, just as you wouldn’t recommend smoking in moderation. The World Health Organization categorizes processed meats as carcinogenic, akin to smoking cigarettes. Hence, moderation doesn’t apply here.
Dr. David Katz and nutrition experts worldwide have highlighted common dietary principles that promote health, emphasizing a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water. The commonality between paleo and whole-food, plant-based diets is apparent compared to the typical Western diet, which often lacks nutritional balance.
Heart health remains a significant concern as heart disease is a leading cause of death. The only diet shown to reverse coronary artery blockages is a whole-food, plant-based diet, proven by studies like The Lifestyle Heart Trial published in The Lancet in 1990 and the more recent Mount Abu Heart Trial.
For many used to a Western diet, switching to a plant-based diet might seem daunting, but there’s no need to worry. If you’re aiming to transition to a healthier plant-based lifestyle, here are some steps to get started. Cookbooks like “So Vegan in 5” and “BOSH!” offer simple vegan recipes to ease the transition.
To kick-start your journey, start by replacing favorite dishes with plant-based versions. For example, swap chicken curry with chickpea curry or beef Bolognese with lentil Bolognese. Gradually incorporate more plant-based meals, beginning with breakfast and lunch a few days a week. Over time, increase the frequency until you’re comfortable with the changes.
Switching to a whole-food, plant-based diet can bring benefits within weeks, though initial bloating may occur as your body adjusts. The American and British Dietetic Associations recognize that well-planned plant-based diets support healthy living across all ages and may lower the risk of diseases like heart disease and cancer, prevalent in the Western world. They may also reduce risks of chronic respiratory disorders and allergies.
The nutrient content of our foods is often depleted due to modern agricultural practices. Western diets often lack essential nutrients like magnesium, folate, and fiber, whereas a whole-food, plant-based approach offers a nutrient-dense diet. The ‘nutritarian approach’ advises choosing foods rich in vitamins, minerals, and antioxidants while avoiding processed items.
There are some supplements important for those avoiding all animal products, like vitamin B12. Adults require about 1.5mcg daily, but it’s recommended to take at least 10mcg daily or 2000mcg weekly for optimal absorption. B12 can be found in fortified foods or taken as a supplement.
Vitamin D is another essential nutrient, best obtained from sunlight. If your shadow is shorter than your body, you’re likely making enough; otherwise, consider supplements.
EPA/DHA omega-3 supplements from algae provide heart health benefits without consuming fish. Flaxseeds are also beneficial and can be easily added to meals for a heart-healthy boost.
Dr. Gemma Newman, a seasoned medical professional with extensive experience across various specialties, offers a wealth of knowledge on transitioning to a plant-based diet and its benefits.
