Thinking about trying a vegan lifestyle, especially after Veganuary? Dr. Gemma Newman offers some great pointers.
With so many diets like low-fat, keto, paleo, and vegan to choose from, it’s easy to get confused about which one to follow. Veganuary is becoming more popular each year. In 2018, 170,000 people joined the challenge, and by the following year, over 250,000 signed up. The numbers are still climbing.
There are plenty of conflicting opinions on nutrition due to influences from media, food companies, and even health experts. However, we can all agree on the importance of eating lots of fresh fruits and vegetables and cutting down on processed foods, sugary drinks, and white flour products. It’s like we don’t tell smokers to have cigarettes in moderation; the same logic applies to processed meats and sugary drinks, which are not healthy for us. The World Health Organization has already classified processed meats as carcinogens.
Dr. David Katz and top nutrition scientists through the True Health Initiative all support a diet rich in fruits, vegetables, beans, nuts, seeds, whole grains, and water. If we compare a paleo and a plant-based diet, they share more similarities with each other than with a typical Western diet.
Heart health is a critical concern since heart disease is our leading killer. A whole food, plant-based diet has been proven to unclog arteries, as shown in the Lifestyle Heart Trial and the Mount Abu Heart Trial. No other diet has shown such significant results. So, it makes sense to consider plant-based eating until new evidence suggests otherwise.
Switching from a typical Western diet to a plant-based one might feel daunting. But don’t worry—it’s doable! If vegan eating is indeed the healthiest, here’s how you can start. One way to ease into it is by trying cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, and “BOSH!” by Henry Firth & Ian Theasby, which offer simple and delicious recipes.
Consider modifying your favorite meals. For instance, swap chicken curry for chickpea curry or beef Bolognese for lentil Bolognese. You can gradually experiment with new recipes and flavors. Start by making your breakfasts plant-based a few times a week, then do the same with lunches. Soon, you’ll have a set of rotating meals that you enjoy.
A quick transition to a whole food, plant-based diet can bring benefits within a few weeks. However, initial bloating might occur as your gut adjusts. Organizations like the American and British Dietetic Associations agree that a well-planned plant-based diet is healthy for all ages and can help prevent diseases like heart disease and cancer.
Nutrient deficiency is a growing concern due to depleted soils from modern agricultural practices. A Western diet often lacks essential nutrients like magnesium, folate, and fiber, while a plant-based diet is nutrient-dense, especially by following a “nutritarian” approach which emphasizes whole, unprocessed foods.
However, if you’re going fully plant-based, you’ll need certain supplements, particularly vitamin B12, which is crucial for preventing deficiencies. It’s advisable to take a B12 supplement or consume fortified foods. Vitamin D, EPA/DHA (omega-3), and flaxseed are also recommended to support overall health.
Dr. Gemma Newman, with 15 years of experience in medicine, underscores the benefits of plant-based nutrition. Though seemingly challenging, gradually transitioning can be enriching and health-boosting.
