By fitlifemonthly 
Did you join in on Veganuary this year? Are you considering a switch to veganism or trying to make plant-based eating a permanent habit? Dr. Gemma Newman has some useful tips for you.
With so many diets out there like low-fat, high-fat, low-carb, high-carb, vegan, paleo, and keto, it’s easy to feel overwhelmed about which one really works or is the best.
Veganuary is gaining momentum each year. In 2018, 170,000 people signed up—a huge 183% jump from 2017. Last year, over 250,000 people took on the challenge, and the numbers are expected to rise again this year.
Is a vegan diet healthy? And how does it stack up against all these other diets that promise health benefits? There’s a lot of confusion around nutrition, often muddied by the media, food companies, and even health professionals.
However, one thing that’s hard to dispute is the benefit of eating more fruits and vegetables, consuming whole, unprocessed foods, and cutting down on processed meats, sugary treats, fizzy drinks, and refined grains like white flour and bread.
People often feel so confused that they continue eating as they always have, justifying it by saying ‘everything in moderation.’ But is this the best approach? We don’t tell smokers to smoke in moderation! It’s the same with sugary drinks and processed meats. According to the World Health Organization, processed meats are a known carcinogen. So, moderation may not suffice when it comes to these foods.
Dr. David Katz, a co-founder of the American College of Lifestyle Medicine, gathered top nutrition scientists for the ‘True Health Initiative.’ They reached a common understanding that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health.
Whether you look at a paleo diet plate or a whole food plant-based plate, they’ll have more in common with each other than with a typical Western diet. When it comes to heart disease, which remains the leading killer, the only diet proven to reverse coronary blockages in just weeks is a whole food plant-based diet. The Lifestyle Heart Trial, published in The Lancet in 1990, along with the work of Dr. Caldwell Esselstyn and the recent Mount Abu Heart Trial, support these findings.
Switching from a Western diet to a plant-based one might seem daunting. Kudos to those sticking with Veganuary! But don’t worry, if you’re curious about trying a plant-based diet, here’s a way to start.
If you’re new to plant-based eating, some beginner-friendly cookbooks can ease the transition. “So Vegan in 5” by Roxy Pope and Ben Pook features over 100 simple recipes using just five ingredients, all easily found at your local store. “BOSH!” by Henry Firth & Ian Theasby offers over 80 healthy vegan recipes and has a huge online following.
Social media platforms like Instagram can be great for inspiration too. Look for vegan hashtags to see how others have transitioned to plant-based diets.
Your plant-based journey should align with the foods you currently love. You might tweak a favorite chicken curry to a chickpea curry or transform a beef Bolognese into a lentil version. If you enjoy the vegan take on your meals, you’re on the right track.
Start small by making breakfast plant-based a few times a week, including swapping out dairy milk. Gradually, replace your lunches with plant-based options too. Once you’re comfortable, increase your plant-based meals until your regular recipe rotation is healthier.
Jumping into a whole food plant-based diet can bring benefits quickly, often in just two to three weeks. However, your gut may need some time to adjust, and you might experience temporary discomfort like bloating.
According to the American and British Dietetic Associations, a well-planned plant-based diet can support healthy living at any age and may help prevent diseases like heart disease and certain cancers. Plant-based eating might also lower risks of chronic respiratory issues, allergies, and frequent infections in kids, promoting long-term health.
The British Dietetic Association (BDA) recently launched the Blue Dot Campaign to emphasize the importance of dietitians offering plant-based diet advice to everyone, regardless of age or income.
Our world is increasingly nutrient-depleted due to practices like mono-cropping and pesticide overuse, and a Western diet often lacks crucial nutrients like magnesium, folate, and fiber. This diet is more associated with obesity and lifestyle diseases that improve with a whole food, plant-based approach.
As part of a full transition to plant-based eating, certain supplements may be necessary. While a plant-based diet is usually nutrient-dense, vitamin B12 supplementation is essential for those avoiding animal products. Adults require about 1.5 micrograms of B12 daily, but supplementation of at least 10 micrograms daily or 2000 micrograms weekly is recommended to prevent deficiency and address heart health issues related to homocysteine levels.
Vitamin D is also key, particularly if you don’t get much sun exposure. A supplement of 1000 to 2000 IU daily is generally recommended, and potentially more if you have low levels.
Omega-3 fatty acids are best sourced from algae, avoiding the contaminants found in fish. Just a couple of tablespoons of milled flaxseeds daily can boost heart health.
Dr. Gemma Newman, a respected family doctor, advises that a nutritionally rich plant-based diet can support overall health through various life stages and prevent notable chronic conditions.
If you’re considering changing your eating habits, it might just be time to explore plant-based options more closely.