Did you try Veganuary this year, or are you thinking about adopting a vegan lifestyle more permanently? Dr. Gemma Newman has some useful advice to share.
With so many diets out there, like low-fat, high-fat, low-carb, high-carb, vegan, paleo, and keto, it can be hard to know which one truly works. As Veganuary gains popularity, many are curious if a vegan diet is actually healthy and how it differs from other diets.
It’s a common belief that eating more fruits and vegetables and choosing whole, unprocessed foods are beneficial. Reducing processed meats, sugary snacks, and white bread is also advised. Yet, when unsure about what’s healthy, people sometimes default to the idea of “everything in moderation.” This approach isn’t suitable for all, especially not as an excuse for unhealthy choices. For example, processed meats are considered a carcinogen by the World Health Organization, so moderation isn’t a valid defense.
Dr. David Katz, a co-founder of the American College of Lifestyle Medicine, collaborated with leading nutrition scientists to form a consensus on maintaining a healthful diet. They emphasized a diet rich in vegetables, fruits, beans, nuts, seeds, and whole grains as key to well-being. Both paleo and whole-food plant-based diets share more similarities than differences compared to the average Western diet.
Heart health is heavily impacted by diet. The whole food plant-based diet is the only eating pattern proven to reverse coronary artery blockages within weeks, as shown in studies like The Lifestyle Heart Trial and the Mount Abu Heart Trial.
Transitioning to a plant-based diet might seem daunting for those used to a Western diet, but there are ways to start. If you’re interested in trying out plant-based eating, here are some tips:
1. Use cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, or “BOSH!” by Henry Firth and Ian Theasby, which offer easy recipes with accessible ingredients.
2. Explore vegan hashtags on Instagram for inspiration and stories from others on a similar journey.
3. Modify your favorite meals, such as switching chicken curry to chickpea curry or beef Bolognese to lentil Bolognese.
4. Experiment with new flavors and gradually change meals, like starting with plant-based breakfasts a few times a week before expanding to other meals.
The benefits of a well-planned plant-based diet are supported by the American Dietetic Association and the British Dietetic Association, which highlight its ability to promote health across all age groups and aid in disease prevention, particularly heart disease and cancer.
However, the nutrient depletion caused by modern farming can lead to deficiencies. A Western diet often lacks essential nutrients like magnesium and fiber due to soil degradation and heavy pesticide use. Plant-based diets, when carefully managed, are nutrient-dense and can avoid these pitfalls.
If you’re giving up animal products, some supplements may be necessary. Vitamin B12 is essential and can be obtained through fortified foods or supplements. Vitamin D and omega-3 fatty acids (EPA/DHA) are also important to consider. Additionally, ground flaxseed can provide significant health benefits.
Dr. Gemma Newman, who has experience in various medical fields, offers her insights into healthy dietary practices. These include pursuing a balanced plant-based diet and incorporating necessary supplements to maintain optimal health.
