Did you try Veganuary this year? Thinking about going vegan or adding more plant-based meals to your routine? Dr. Gemma Newman offers some useful advice.
With so many diets out there – low fat, high fat, low carb, high carb, vegan, paleo, keto – it can get overwhelming. But some of them surely work, right? Let’s explore the best options.
Veganuary is gaining popularity. In 2018, 170,000 people signed up, an increase of 183% from 2017, and over 250,000 people joined the challenge last year. This year, the numbers have likely grown even more.
So, is a vegan diet healthy? How is it different from other diets we’re told are good for us? Nutrition advice has often been confusing, thanks to mixed messages from the media, food companies, and even health professionals.
However, no one can deny the benefits of eating plenty of fruits and vegetables, preferring whole, unprocessed foods, and avoiding processed meats, sugary treats, fizzy drinks, white flour, and white bread. Even though many claim that eating everything in moderation is fine, this isn’t always true. Just like we don’t recommend smoking in moderation, the same applies to processed foods and sugary drinks.
The World Health Organization (WHO) has classified processed meats as a class 1 carcinogen, meaning they can cause cancer. So, whether in moderation or not, they aren’t good for you.
Fortunately, Dr. David Katz and his team of top nutrition scientists formed the True Health Initiative, agreeing that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is essential for health.
Interestingly, paleo and whole food plant-based diets have more similarities with each other than with the average Western diet. Given that heart disease is the leading cause of death, a whole food plant-based diet stands out, as it’s been proven to reverse coronary artery blockages.
The Lifestyle Heart Trial and research by Dr. Caldwell Esselstyn, replicated in the Mount Abu Heart Trial, showed the effectiveness of plant-based diets. No other diet has achieved the same results, making it reasonable to recommend a mostly whole food plant-based diet until new evidence suggests otherwise.
Transitioning to a plant-based diet can feel daunting if you’re used to a Western diet. If you participated in Veganuary, good for you! If you’re looking to start, here are some book recommendations:
“So Vegan in 5” by Roxy Pope and Ben Pook features over 100 simple recipes with just five ingredients, easily found at your local supermarket.
“BOSH!” by Henry Firth & Ian Theasby offers over 80 vegan recipes and is part of the largest plant-based online channel, with videos viewed over 50 million times.
Instagram hashtags like vegan can provide inspiring stories and recipes. Start by modifying your favorite meals, like turning a chicken curry into a chickpea curry. Gradually incorporate plant-based meals, starting with breakfast a few times a week, then lunch, until you have a robust rotation of plant-based dishes.
Rapidly switching to a whole food plant-based diet can yield benefits within two to three weeks, though you might initially experience some bloating as your gut adjusts.
Both the American and British Dietetic Associations support well-planned plant-based diets for all ages, noting their potential in preventing diseases like heart disease and cancer. Plant-based diets can also reduce the risk of chronic respiratory disorders, allergies, and infections in children, thereby promoting their long-term health.
The British Dietetic Association’s Blue Dot Campaign highlights the importance of offering plant-based diet advice to everyone. However, today’s nutrient-depleted world, due to degraded soil and pesticide use, means a Western diet is often lacking in essential nutrients like magnesium, folate, and fiber. A nutrient-rich, whole food, plant-based diet can address these deficiencies.
Supplements to consider include:
– Vitamin B12: Essential for those on a fully plant-based diet. Adults need about 1.5 micrograms daily, but taking at least 10 micrograms daily or 2000 micrograms weekly is recommended. B12 is found in fortified foods or can be taken as a supplement. Those over 50 or with certain medical conditions might also need B12 supplements.
– Vitamin D: Often deficient in many people. Adequate sunlight helps, but supplements of 1000 to 2000 IU daily might be necessary.
– EPA/DHA: Omega-3 fatty acids from algae, crucial for heart health.
– Flaxseeds: One to two tablespoons daily can lower blood pressure and boost heart health.
Dr. Gemma Newman has been practicing medicine for 15 years and is the Senior Partner at a family medical practice. She studied at the University of Wales College of Medicine and has worked in various specialties including elder care, endocrinology, pediatrics, obstetrics and gynecology, psychiatry, general surgery, and general practice.
