Did you try Veganuary this year, or are you thinking about going vegan or incorporating more plant-based meals into your routine? Dr. Gemma Newman has some great advice for you.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it can be tough to know which one to follow. Veganuary, a month-long vegan challenge, is becoming more popular each year. In 2018, 170,000 people signed up, which was a huge jump from the previous year. By last year, over 250,000 people joined in, and the numbers are expected to be even higher this year.
Is a vegan diet really healthy, and what sets it apart from other diets? There’s often confusion about nutrition, partly fueled by the media, food companies, and even health professionals. However, it’s hard to dispute the advantages of eating lots of fruits and vegetables, choosing whole, unprocessed foods, and avoiding processed meats, sugary snacks, and white flour.
Many people believe in “everything in moderation,” but that approach doesn’t hold true for processed meats and sugary drinks. The World Health Organization classifies processed meats as class 1 carcinogens, known to cause cancer, so moderation isn’t enough.
Dr. David Katz, a co-founder of the American College of Lifestyle Medicine, gathered top nutrition scientists worldwide to find common ground on healthy eating. They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health. Despite differences, paleo and whole-food plant-based diets have more in common than they do with a typical Western diet, which is linked to various health problems.
Heart disease is a major concern, and the only diet shown to reverse coronary artery blockages in weeks is the whole-food plant-based diet. Research like the Lifestyle Heart Trial and the Mount Abu Heart Trial supports these findings. Given heart disease’s impact, a mostly plant-based diet appears to be a wise choice.
For those used to a Western diet, transitioning to plant-based eating might seem daunting. But don’t worry; it’s doable. Start with small changes, like using cookbooks such as “So Vegan in 5” or “BOSH!” to explore simple vegan recipes. You can also look for inspiration on social media with vegan hashtags.
Begin by tweaking favorite meals into plant-based versions, like swapping chicken curry for chickpea curry, or beef Bolognese for lentil Bolognese. Gradually incorporate more plant-based meals into your routine, starting with breakfast a few times a week, and then lunch.
Changing to a full plant-based diet quickly can bring benefits within weeks, though initially, you might experience some bloating as your gut adjusts. Both the American and British Dietetic Associations agree that well-planned plant-based diets are healthy and may help prevent diseases.
A plant-based diet can lower your risk of heart disease, cancer, respiratory issues, allergies, and infections. The British Dietetic Association’s Blue Dot Campaign emphasizes the need for dieticians to advise on plant-based diets for all ages.
Nutrient depletion is a concern in today’s world, often due to poor soil quality and agricultural practices. Western diets typically lack nutrients like magnesium, folate, and fiber, which are abundant in a whole-food plant-based diet.
If you choose a fully plant-based diet, consider supplements, especially vitamin B12. Though present in fortified foods like soy milk and nutritional yeast, supplements are an easy way to ensure adequate intake. Vitamin B12 is vital for health, and it’s especially important for those over 50 or with certain medical conditions.
Vitamin D is also critical, and you might need supplements depending on your sun exposure. For heart health, EPA/DHA supplements made from algae can provide essential omega-3 fatty acids without the risks associated with fish. Lastly, flax seeds are a superfood that can boost your heart health and can easily be added to meals.
Dr. Gemma Newman brings years of medical experience and practical advice to support your plant-based journey, so why not give it a try?
