Did you try Veganuary this year? Are you thinking about going vegan or making plant-based eating a long-term habit? Dr. Gemma Newman has some great tips for you.
With all the diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it can be confusing to know which ones actually work and which is best.
Veganuary is still going strong, with more people participating each year. In 2018, 170,000 people signed up, an 183% increase from 2017. Last year, over 250,000 people joined the challenge, and the numbers keep climbing.
So, is a vegan diet healthy, and how is it different from all the other diets we’ve heard are good for us? There’s a lot of confusion about nutrition due to misinformation from the media, food companies, and even health professionals.
One thing everyone can agree on is the benefits of eating plenty of fruits and vegetables and focusing on whole, unprocessed foods while limiting processed meats, sugary foods, fizzy drinks, white flour, and white bread.
When people are unsure about what’s healthy, they often stick to what they know and say “everything in moderation.” But this is misleading. For example, we don’t tell smokers to smoke in moderation. Similarly, sugary drinks and processed meats aren’t advisable in any amount. According to the World Health Organization, processed meats are a class 1 carcinogen, meaning they’re a known cause of cancer.
Dr. David Katz, a founder of the American College of Lifestyle Medicine, created the ‘True Health Initiative’ to bring together top nutrition scientists. They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is crucial for health. Interestingly, paleo and whole food plant-based diets have much more in common compared to an average Western diet.
For heart health, which is crucial since heart disease is the leading killer, the only diet proven to reverse coronary artery blockages within weeks is a whole food plant-based diet. These findings were backed by Dr. Caldwell Esselstyn and most recently in the Mount Abu Heart Trial.
Switching to a plant-based diet might seem hard if you’re used to a Western diet. But fear not, there are ways to ease into it. Cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook and “BOSH!” by Henry Firth & Ian Theasby offer simple recipes to help you start.
You can also modify your favorite meals by replacing animal products. For instance, swap chicken curry for chickpea curry, beef Bolognese for lentil Bolognese, or a Mexican chili for a three-bean chili. Experimenting with new flavors can make the transition fun and enjoyable.
Start by changing your breakfast to plant-based meals a few times a week, then do the same for lunch until you have several go-to plant-based meals. A complete switch to a whole food plant-based diet can show benefits in as little as two to three weeks. However, your gut might need time to adjust, which could cause some initial bloating or flatulence.
Both the American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets are suitable for all age groups and may help prevent diseases like heart disease and cancer.
The British Dietetic Association’s Blue Dot Campaign emphasizes the importance of providing plant-based diet advice to people of all ages and incomes.
Our current food systems have resulted in nutrient-depleted soil, leading to some nutrient deficiencies in the typical Western Diet. A plant-based diet can be very nutrient-dense if well planned, though some supplements might be necessary.
Vitamin B12 is vital when following a plant-based diet since it’s not found in plant foods. Adults typically need about 1.5 micrograms a day, but it’s advisable to take at least 10 micrograms daily or 2000 micrograms weekly. B12 can also be found in fortified foods or taken as supplements.
Vitamin D is another supplement to consider, especially if there’s limited sun exposure. Omega-3 fatty acids like EPA/DHA from algae can also benefit heart health.
Dr. Gemma Newman has over 15 years of experience in medicine and is a Senior Partner at a family medical practice. She encourages considering a plant-based diet for health benefits, especially for heart health and disease prevention. Transitioning can be made easier with the right resources and gradual changes.
As well, there are a few handy tips for those thinking of transitioning to a plant-based diet in various aspects of life, including finding inspiring vegan communities online, adjusting favorite recipes, and integrating new foods and supplements where necessary.
For more nutritional health insights and tips, consider exploring additional resources or subscribing to health newsletters.
