Did you give Veganuary a try this year or are you thinking about going vegan or eating more plant-based foods for good? Dr. Gemma Newman has some handy advice.
With so many diets out there like low fat, high fat, low carb, high carb, vegan, paleo, and keto, it’s easy to get overwhelmed. But do any of them work, and if so, which one is the best?
Veganuary has become quite popular, with more people joining each year. In 2018, 170,000 people signed up, which was a 183% increase from the previous year. By last year, over 250,000 took on the challenge, and the number is likely to grow this year.
But is a vegan diet healthy, and how does it compare to other diets that are touted as beneficial? Nutrition can be confusing due to mixed messages from the media, food companies, and even some health professionals.
Most people agree on the benefits of eating lots of vegetables and fruits and cutting down on or avoiding processed meats, sugary foods, and white flour products. Many stick to their old eating habits, saying “everything in moderation,” but that’s not the best approach. You wouldn’t tell a smoker to smoke in moderation, so why apply that logic to unhealthy foods? According to the WHO, processed meats are a known cause of cancer and should be avoided.
Dr. David Katz, a founder of the American College of Lifestyle Medicine, gathered top nutrition scientists to reach a consensus on healthy eating. They agreed that a diet full of vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health.
When comparing diets, a paleo and a whole-food plant-based diet have more in common with each other than with a typical Western diet. The only diet proven to reverse heart disease by unblocking arteries is a whole-food, plant-based diet. This was shown in studies like the Lifestyle Heart Trial published in 1990 and the more recent Mount Abu Heart Trial.
Switching to a plant-based diet can be challenging if you’re used to a Western diet, but it’s possible. If a plant-based diet is healthiest, here are some starting tips:
Begin by exploring plant-based cookbooks such as “So Vegan in 5” by Roxy Pope and Ben Pook, which offers simple recipes with just five ingredients, and “BOSH!” by Henry Firth & Ian Theasby, featuring over 80 easy vegan recipes.
Modify your favorite dishes. For instance, swap chicken curry for chickpea curry, beef Bolognese for lentil Bolognese, or a Mexican chilli for a three-bean chilli. If you enjoy the plant-based versions, you’re on the right track.
Start small by making breakfast plant-based a few times a week, then gradually move on to making lunch plant-based too. As you get comfortable, increase the number of plant-based meals you eat until it becomes a habit.
Switching to a whole-food, plant-based diet can lead to benefits in about two to three weeks, but it can initially cause some bloating as your gut adjusts.
Organizations like the American Dietetic Association and the British Dietetic Association support well-planned plant-based diets for all ages, which can help prevent diseases like heart disease and cancer, as well as reduce risks of chronic health problems.
A Western diet often lacks essential nutrients, leading to obesity and chronic diseases, whereas a nutritionally dense plant-based diet offers many health benefits. However, if you go completely plant-based, you might need some supplements:
– Vitamin B12: Important for everyone, especially in plant-based diets. Adults need about 1.5 mcg per day, but larger or weekly doses are recommended for better absorption.
– Vitamin D: Necessary for most people, especially if sun exposure is limited.
– Omega-3 Fatty Acids (EPA/DHA): Made from algae, these support heart health without the toxins found in some fish products. Regularly include foods like milled flax seeds in your meals to boost heart health.
Dr. Gemma Newman has 15 years of medical practice experience and has been a senior partner at a family medical practice for a decade. She has trained in various medical fields and champions healthy, plant-based eating for better health.
