Did you take on Veganuary this year? Thinking about going vegan or committing to a plant-based diet long-term? Dr. Gemma Newman has some useful advice for you.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to get overwhelmed. But which one is truly the best for you?
Veganuary is gaining momentum. In 2018, 170,000 people participated, a staggering 183 percent increase from 2017. Last year, over 250,000 joined the movement, and this year it’s likely even more popular.
Is a vegan diet healthy? How does it differ from other diets supposedly good for you? There’s a lot of confusion around nutrition, often spread by the media, food companies, and even health professionals. However, the importance of consuming vegetables, fruits, and whole, unprocessed foods while avoiding processed meats, sugary treats, and refined grains is undeniable.
When people are unsure about what’s healthy, they might stick to old eating habits, saying, “everything in moderation.” But that’s not always wise. For instance, we don’t suggest smoking in moderation. The same goes for sugary drinks and processed meats. Why give your child a hot dog or chicken nuggets when you wouldn’t hand them a pack of cigarettes?
According to the World Health Organization (WHO), processed meats are a class 1 carcinogen, a known cause of cancer. So whether in moderation or not, processed meats are harmful.
Dr. David Katz, a founder of the American College of Lifestyle Medicine, united leading nutrition scientists for the True Health Initiative, finding common ground on diet recommendations. They agreed that a diet abundant in vegetables, fruits, beans, nuts, seeds, whole grains, and water is vital for health.
When comparing paleo to a whole-food plant-based diet, both contain more similarities than they do with a typical Western diet. Focusing on heart health, the whole-food plant-based diet is the only one proven to reverse coronary artery blockages, as shown in studies like the Lifestyle Heart Trial and the Mount Abu Heart Trial. Given the prevalence of heart disease, this diet stands out as the sensible choice unless new evidence suggests otherwise.
Transitioning from a Western diet to a plant-based one might seem daunting, but it’s doable with some guidance. Start by exploring vegan cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, featuring over 100 easy recipes with five accessible ingredients. Another great option is “BOSH!” by Henry Firth and Ian Theasby, which offers more than 80 healthy vegan recipes.
You can also find inspiration by searching vegan on Instagram, seeing how others have adapted to plant-based diets. Begin by veganizing your favorite meals—swap chicken curry for chickpea curry, beef Bolognese for lentil Bolognese, or a meat chili for a three-bean chili.
Start gradually by having plant-based breakfasts two to three times per week, (including dairy alternatives in your tea or coffee), then do the same with lunch. As you get comfortable, increase the number of your plant-based meals until they become your new norm. A full switch to a whole-food plant-based diet might yield quick benefits, typically within two to three weeks. Initially, there might be some bloating or gas as your gut adjusts.
Both the American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets can support healthy living at any age and can help prevent diseases like heart disease and cancer. Plant-based diets might also reduce risks of chronic respiratory issues, allergies, and infections in children, setting them up for healthier futures.
Regarding nutrition, the British Dietetic Association’s Blue Dot Campaign emphasizes the need for dietitians to advise on plant-based diets for all ages and income levels. Unfortunately, due to soil degradation from modern farming practices, a Western diet can lack vital nutrients like magnesium, folate, and fiber, and is linked to obesity and chronic diseases. In contrast, a well-planned plant-based diet is nutrient-dense, especially when following the ‘nutritarian approach’ advocated by Dr. Joel Fuhrman, focusing on foods high in vitamins, minerals, fiber, and antioxidants.
There are some supplements you’ll need with a fully plant-based diet. Vitamin B12 is crucial, as it’s not naturally found in plant foods. Adults need about 1.5 mcg daily, but a higher intake of 10 mcg daily or 2,000 mcg weekly is recommended. B12 can be found in fortified foods or taken as a supplement in various forms.
Most people also need vitamin D supplements due to inadequate sun exposure. Aim for at least 1,000 IU daily for those with normal levels and 2,000 IU for those who tend to run low. If deficient, higher doses might be necessary.
Omega-3 supplements (EPA/DHA) are also helpful. These can be sourced from algae, providing the benefits of omega-3s without consuming fish, which often contains pollutants.
Lastly, milled flaxseeds are excellent for heart health. One to two tablespoons daily can lower blood pressure; add them to oatmeal, salads, or baked goods.
Dr. Gemma Newman, a Senior Partner at a family medical practice, has worked in medicine for 15 years in various specialities. She offers valuable insights into plant-based nutrition and its benefits for health and disease prevention.
