By fitlifemonthly 
Did you try Veganuary this year or are you considering adopting a vegan lifestyle or incorporating more plant-based meals into your life? Dr. Gemma Newman has some useful tips.
With so many diet options like low fat, high fat, low carb, vegan, paleo, and keto, it’s easy to feel overwhelmed. But surely some diets must be effective, right? And if so, which is the best one for you?
Veganuary is gaining more followers each year. In 2018, 170,000 people signed up, which was a massive increase from 2017. Last year, over 250,000 participated, and this year’s numbers are likely even higher.
But is a vegan diet actually healthy? What sets it apart from other diets recommended for our health?
There’s a lot of confusion about nutrition, often fueled by the media, food companies, and even some health professionals. However, most people agree on the benefits of eating lots of vegetables and fruits, prioritizing whole unprocessed foods, and limiting processed meats, sugary treats, and white bread.
Many people, when unsure about what’s healthy, stick to the old saying “everything in moderation.” But, just like we don’t recommend smoking in moderation, we shouldn’t apply this to sugary drinks or processed meats either. Why offer something unhealthy like a hot dog to your child if you wouldn’t give them cigarettes? According to the World Health Organization, processed meats are a class 1 carcinogen, meaning they can cause cancer. So moderation doesn’t change their risks.
Dr. David Katz brought together top nutrition experts for the “True Health Initiative” to create a consensus. They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is vital for health. Interestingly, a typical paleo or whole food plant-based plate has more in common than either has with a standard Western diet.
When we think about diets promoting heart health, the whole food plant-based diet stands out. It is the only diet proven to reverse coronary artery blockages. Studies like the Lifestyle Heart Trial in 1990 and the Mount Abu Heart Trial have shown significant improvements through diet alone.
Despite the benefits, transitioning from a Western diet to a plant-based one can be daunting. But don’t worry, that’s what I’m here for. If you want to start a plant-based diet but don’t know where to begin, these cookbooks might help:
“So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 simple recipes needing just five ingredients you can find in most supermarkets.
“BOSH!” by Henry Firth & Ian Theasby includes over 80 vegan recipes and has a popular online platform. They shared how switching to veganism made them feel great but also how they had to adapt their cooking and dining habits. Their mission is to show how to make delicious plant-based meals.
Browsing Instagram for vegan can also be inspiring as people share their journey to plant-based eating. How you approach your transition depends on your current eating habits. Transforming favorite dishes is a good start. If you love chicken curry, try making it with chickpeas instead. Swap beef Bolognese for a lentil version, or make a three-bean chili.
Start slowly, maybe by having plant-based breakfasts a few times a week. Gradually increase to lunches and then more meals, creating a rotation of plant-based dishes. Switching to a whole food plant-based diet can result in noticeable benefits in about two to three weeks, though your body might need some time to adjust, possibly causing temporary bloating.
The American and British Dietetic Associations both affirm that well-planned plant-based diets can support health at all life stages and may prevent diseases like heart disease and cancer, which are leading causes of death in the Western world. They are also linked to reduced risks of chronic respiratory issues, allergies, and infections in children, thus benefitting long-term health.
The British Dietetic Association has introduced the Blue Dot Campaign to emphasize the importance of providing plant-based diet advice to people of all ages and income levels. Unfortunately, we face nutrient depletion due to soil degradation and excessive pesticide use. A Western diet is often deficient in key nutrients like magnesium, folate, and fiber and is linked to obesity and several chronic diseases.
A whole food plant-based diet can be incredibly nutrient-dense if planned well. However, some supplements are important if you’re fully plant-based, as they can be hard to get from diet alone.
Vitamin B12 is crucial. It’s made by microorganisms and found in animals because they ingest it through soil or feed. B12 supplements are necessary, especially since older adults and people taking certain medications can have absorption issues. Aim for at least 10mcg daily or a 2000mcg weekly dose to safely help with heart health.
Another essential is vitamin D, which many lack due to insufficient sun exposure. Most need about 1000iu daily, but more might be needed for those with low levels. DHA/EPA omega-3 supplements, made from algae, support heart health without the pollutants found in fish and fish oils.
Adding milled flaxseed to your diet can also aid in lowering blood pressure and enhancing heart health. Just sprinkle it on your meals or mix it into recipes.
Dr. Gemma Newman, who has been a doctor for over 15 years and works at a family medical practice, provides these insights. With a background in various medical fields, she offers seasoned advice on transitioning to a plant-based diet and its health benefits.