Did you try Veganuary this year or are you thinking about going vegan for good? Dr. Gemma Newman has some handy tips for you. With so many diets like low fat, high fat, low carb, and high carb, not to mention vegan, paleo, and keto, it’s easy to feel overwhelmed. So, which diet really works best?
Veganuary is gaining traction. In 2018, 170,000 people joined the movement, marking a 183% rise compared to 2017. Last year saw over 250,000 participants, and the numbers are likely even higher this year.
But is a vegan diet healthy? How does it compare to other diets often touted as healthy? There’s a lot of nutritional information out there, sometimes fueled by media and food companies, leading to confusion. Nonetheless, there’s no denying the benefits of eating lots of fruits and vegetables, embracing whole foods, and cutting back on processed meats, sugary treats, and refined carbs like white bread and flour.
While some people stick to “everything in moderation,” similar to how we don’t recommend smoking in moderation, the same logic applies to avoiding processed meats and sugary drinks. Processed meats have been classified as a class 1 carcinogen by the World Health Organization (WHO), linking them to cancer risks. So moderation doesn’t cut it here.
Enter Dr. David Katz and the American College of Lifestyle Medicine, who gathered leading nutrition experts to agree on a health-forward diet plan emphasizing vegetables, fruits, beans, nuts, seeds, whole grains, and water for optimal health. Both paleo and whole food plant-based diets have more in common with each other than with the typical Western diet.
When it comes to heart health, a whole food plant-based diet is the only dietary approach proven to reverse coronary artery blockages in just weeks. This was demonstrated by studies like the Lifestyle Heart Trial and Mount Abu Heart Trial. No other diet has shown similar results.
Switching to a more plant-oriented diet might seem daunting, especially if you’re accustomed to a typical Western diet. But don’t worry—transitioning can be manageable. Consider starting with some cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, which offers over 100 simple recipes using just five ingredients, or “BOSH!” by Henry Firth and Ian Theasby with over 80 healthy vegan recipes. Even exploring Instagram using vegan tags can be inspiring.
Modify your favorite meals to plant-based versions. If you love chicken curry, try a chickpea curry; switch a beef Bolognese to a lentil one, and make your Mexican chili a three-bean dish. Starting slowly by incorporating plant-based meals, like changing breakfast a few times a week, can make this transition smoother.
Although jumping into a whole food plant-based diet can yield quick benefits in a few weeks, you may initially experience some bloating as your gut gets used to fiber-rich foods.
Both the American and British Dietetic Associations confirm that well-planned plant-based diets can support healthy living and help prevent diseases like heart disease and cancer, major killers in the Western world. Additionally, plant-based diets can reduce the risk of chronic diseases, respiratory disorders, allergies, and recurrent childhood infections.
However, due to depleted soil quality, a typical Western diet often lacks essential nutrients like magnesium and fiber, contributing to obesity and lifestyle diseases. A well-planned plant-based diet can be highly nutritious, provided you consider necessary supplements, especially vitamin B12, which is essential as it is not found in plant foods. Recommended daily B12 is at least 10mcg or 2000mcg weekly, absorbed efficiently in small, frequent doses. Vitamin D and omega-3 fatty acids from algae can also be important additions.
Making small, gradual changes to your diet and experimenting with new flavors can turn the journey to plant-based eating into a rewarding experience without the stress.
