Did you try out Veganuary this year? Are you considering going vegan or incorporating more plant-based meals into your routine? Dr. Gemma Newman has some great advice.
With so many diets out there — low fat, high fat, low carb, high carb, vegan, paleo, keto — it can be pretty overwhelming. But do any of these diets actually work? And if they do, which is the best one?
Veganuary is gaining traction. In 2018, 170,000 people joined in, which was a huge increase from 2017. By last year, over 250,000 people participated, and it’s likely that even more joined this year.
But is a vegan diet healthy? What sets it apart from the myriad other diets that claim to be good for us?
There’s a lot of confusion about nutrition, often fueled by the media, food companies, and even health professionals. However, no one disputes the benefits of eating lots of fruits and vegetables, focusing on whole, unprocessed foods, and limiting processed meats, sugary treats, fizzy drinks, white flour, and white bread.
People often say “everything in moderation” when they’re unsure about what’s healthy, but that doesn’t always hold true. We wouldn’t advise smokers to smoke moderately, so why allow sugary drinks and processed meats? The World Health Organization classes processed meats as Group 1 carcinogens, known to cause cancer.
Thankfully, Dr. David Katz from the American College of Lifestyle Medicine brought together top nutrition experts to agree on some common principles through the ‘True Health Initiative.’ They concluded that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health.
Whether you follow a paleo diet or a whole food plant-based diet, both will look quite similar and be healthier than the average Western diet. When it comes to heart health — our leading cause of death — the only diet proven to reverse artery blockages within weeks is whole food plant-based. This was shown in the Lifestyle Heart Trial and by Dr. Caldwell Esselstyn’s work, as well as in the Mount Abu Heart Trial.
Changing to a more plant-based diet can seem daunting if you’re used to a traditional Western diet. Kudos to those who’ve stuck with Veganuary, but for everyone else, here’s how to start:
1. Cookbooks: Some starter recommended cookbooks are “So Vegan in 5” which offers over 100 simple recipes requiring only five ingredients, and “BOSH!” which features over 80 healthy vegan recipes. Checking vegan hashtags on Instagram can also be inspiring.
2. Modify your meals: Start by transforming your favorite dishes. Turn a chicken curry into a chickpea curry, swap beef Bolognese for lentil Bolognese, or make a three-bean chili instead of a meat one. Experiment and enjoy discovering new flavors.
3. Gradual changes: Begin with plant-based breakfasts, two to three times a week. Gradually change your lunches, then increase the number of plant-based meals until it becomes a habit. Dive into a fully plant-based diet for quicker benefits, usually noticeable within a few weeks. Your gut will initially take time to adapt, possibly causing some bloating or gas.
The American Dietetic Association and the British Dietetic Association both state that well-planned plant-based diets are suitable for all ages and can help prevent diseases, including heart disease and cancer. These diets are also linked to lower risks of chronic respiratory disorders, allergies, and infections in childhood.
We live in a nutrient-depleted world due to soil degradation and heavy pesticide use. The Western Diet often lacks essential nutrients like magnesium, folate, and fiber, and is associated with obesity and chronic diseases.
A whole food plant-based diet is nutrient-dense. The ‘nutritarian approach’ promotes avoiding processed foods and choosing nutrient-rich foods high in vitamins, minerals, fiber, and antioxidants.
If you go fully plant-based, you’ll need some supplements:
1. Vitamin B12: Essential for everyone, B12 can be tricky to get from plant foods alone. Adults need about 1.5mcg daily, but as a supplement, taking 10mcg daily or 2000mcg weekly is more effective. B12 is sold in various forms, including sprays and tablets.
2. Vitamin D: Often deficient in modern diets, adequate sunlight can help but supplements of 1000-2000iu daily can be necessary, especially if your levels are low.
3. Omega-3s (EPA/DHA): These are vital for heart health. Derived from algae, they avoid the contaminants found in fish oils.
4. Flaxseeds: Adding one to two tablespoons of milled flaxseeds to meals can support heart health and lower blood pressure.
Dr. Gemma Newman has 15 years of medical experience and serves as the Senior Partner at a family medical practice. She has a broad medical background and specializes in various fields, including general practice and nutrition.
