How taking up a plant-based diet can help you shed the pounds and slash your risk of three killer diseases
RECORD numbers are taking up plant-based diets for Veganuary and seeing the health benefits.
Worldwide, the number of people giving up all animal products in their diet last January quadrupled to two million, up from 500,000 in 2021.
Many people turn to a vegan diet for increased energy and younger-looking skin. Plant-based diets also tend to be low in saturated fat, high in fibre and packed with antioxidants which can help tackle issues including obesity, heart disease and diabetes.
Chantal Tomlinson, a dietitian with The Vegan Society, told Sun on Sunday Health: “A well-planned vegan diet can support healthy living in people of all ages including during pregnancy and breastfeeding.
“Vegans often have lower rates of obesity and a decreased risk of getting some diseases such as several cancers, heart disease and Type 2 diabetes.”
One in ten of us is now vegetarian or vegan and research by food companies shows more than one third of Brits now want more vegan options on restaurant menus.
READ MORE ON VEGANUARY
The Vegan Society’s Chantal said: “The vegan market boom over the last few years means veganism is a lot more accessible since there are so many products available in mainstream supermarkets and cafes while vegan dishes are on menus in most pubs and restaurants.”
Veganism promises benefits for health and the environment but it can be hard to ensure vegans get essential sources of calcium, vitamin D and iron.
Chantal said supplements or food fortified with vitamin B12, which supports bone health, energy and red blood cell formation, are vital for vegans who cannot get what they need from meat.
She added: “It’s essential for any vegan.
Most read in Health
“Iodine is another nutrient that deserves special attention and, arguably, supplementation is the best way of ensuring a reliable intake.”
CHANTAL'S BEFORE AND AFTER MENU
Menu before
BREAKFAST: Coffee with semi-skimmed milk, boiled eggs and half-and-half bread soldiers with butter.
SNACK: Chocolate cookie or Cheddar cheese bites.
LUNCH: Ham, cheese and coleslaw sandwich on half-and-half bread.
DINNER: Beef mince spaghetti bolognese.
Menu after
BREAKFAST: Coffee with oat milk, three Weetabix with chocolate oat milk.
SNACK: Celery and hummus.
LUNCH: Vegetable soup.
DINNER: Falafel and quinoa salad.
'I did vegan challenge for a month and the results are so good I won’t go back'
'I did vegan challenge for a month and the results are so good I won’t go back'
MEAT lover Charmaine Macfarlane, 42, ditched roast dinners and went vegan for a month for a Sun on Sunday Health challenge.
The employability adviser from Arbroath in Angus, had checks with Bupa before and after the challenge and saw a drop in her body fat, cholesterol and risk of diabetes, stroke and heart attack.
Charmaine said: “I thought I might lose a little weight and hoped I’d see some health benefits but what really surprised me was the change in energy levels.
“My head felt clearer, I slept better.
Charmaine said: “I thought I might lose a little weight and hoped I’d see some health benefits but what really surprised me was the change in energy levels.
“I suffer with irritable bowel syndrome but on this diet I had no flare ups at all.
“I’ve actually decided to become a vegan.
“Before going vegan I’d get takeaways a few times a week, but I’ve had one in the last three weeks.
“I could have vegan junk food but I have started to love fresh fruit, vegetables and grains.”
Dr Samantha Wild, GP and Women’s Health Lead at Bupa Health Clinics, said the change had made Charmaine much healthier.
She said: “We’d normally expect to start seeing physical improvements from a change in eating after three months but Charmaine’s results are brilliant.
“All the markers we’d want to see improve have done so.
“She’s lost half a stone, her BMI has gone down, which reduces her risk of several conditions from Type 2 diabetes to heart disease, stroke and some cancers.
“Her bad cholesterol reduced, her fat levels have decreased from 28.1 per cent down to 25.1 per cent which reduces her risk of heart attack.
“She’s become much healthier.
“There’s nothing in Charmaine’s results that has got worse and, as nothing else in her lifestyle has changed, these improvements are down to the plant-based changes she has made.
READ MORE SUN STORIES
“I didn’t expect such a change in just four weeks.”
To find out about Bupa health assessments go to and for more information on vegan diets go to .
RESULTS
Weight: Before 73.2 kg, after 69.8 kg
BMI: Before 25.6, after 24.2 – a healthy BMI is 18.5 to 24.9.
Height to waist ratio: Before, 48.5, after, 43.5. Waist should be 40 to 50 per cent of height.
Body fat: Before 28.1, after, 25.1. It should be below 30 per cent.
Cholesterol: Before 5.04 mmol/L, after 4.36 mmol/L. Ideal range is 5 or less. LDL or “bad” cholesterol decreased from 3.08 to 2.76 – ideal range is less than or equal to 3.
Blood pressure: Before 120/78 mmHg, after 118/75 mmHg. A normal blood pressure level is less than 120/80 mmHg.
Diabetes (risk within next ten years): Before, 0.5 per cent, after 0.4 per cent.