By fitlifemonthly 
Did you give Veganuary a shot this year? Are you thinking about going vegan or incorporating more plant-based meals into your routine? Dr. Gemma Newman has some useful advice for making this transition easier.
With so many diet options out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to feel overwhelmed. But are any of them effective, and if so, which one is the best? Veganuary continues to gain momentum. In 2018, 170,000 people participated, an increase of 183% from 2017. Last year, over 250,000 joined the challenge, and this year that number is set to rise even further.
So, is a vegan diet good for you, and what sets it apart from all the other health claims? Many sources, including the media, food companies, and even health professionals, have historically created confusion about nutrition.
However, the benefits of eating plenty of vegetables and fruits are indisputable. Whole, unprocessed foods like these, as well as the avoidance of processed meats, sugary treats, soda, white flour, and white bread, contribute greatly to health.
People often say “everything in moderation” when unsure about what’s healthy. But you wouldn’t tell someone to smoke in moderation. The same goes for sugary drinks and processed meats, which the World Health Organization classifies as a class 1 carcinogen—a known cause of cancer.
Dr. David Katz from the American College of Lifestyle Medicine brought together top nutrition scientists for the ‘True Health Initiative.’ They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is a cornerstone of good health. Both paleo and whole food plant-based diets overlap significantly in their recommendations compared to the average Western diet.
When you look at which diets promote heart health, the whole food plant-based diet stands out. It’s the only diet proven to reverse coronary artery blockages within weeks, as shown in Dr. Caldwell Esselstyn’s studies and the Lifestyle Heart Trial published in The Lancet in 1990, and more recently in the Mount Abu Heart Trial.
Switching to a plant-based diet might seem challenging, especially if you’re used to a Western diet. But don’t worry—there are ways to make the transition easier. If a plant-based diet is the healthiest option, here’s how to ease into it.
Starting with cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook can help. This book has over 100 simple recipes using just five ingredients each, all easily found at your local supermarket. Another great option is “BOSH!” by Henry Firth & Ian Theasby, which contains over 80 healthy vegan recipes.
For more practical advice, consider modifying your favorite meals. If you love chicken curry, try a chickpea curry instead. Swap beef Bolognese for lentil Bolognese or a Mexican chili for a three-bean version.
Start with breakfast: make it plant-based two to three times a week, including the milk in your tea or coffee. Next, switch your lunch to plant-based a few times a week. Gradually increase these plant-based meals until you have a repertoire of four or five go-to plant-based meals.
A whole food plant-based diet can yield significant health benefits within two to three weeks. However, it’s natural to experience some initial digestive changes as your gut bacteria adjust.
The American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets can support healthy living at all ages and may help prevent diseases like heart disease and cancer. These diets are also linked to a reduced risk of chronic respiratory disorders, allergies, and recurrent infections in children.
The British Dietetic Association (BDA) launched the Blue Dot Campaign to highlight the importance of dietitians providing plant-based diet advice. Unfortunately, today’s soil degradation means we live in a nutrient-depleted world. A Western diet often lacks essential nutrients like magnesium, folate, and fiber, and is associated with obesity and chronic diseases.
A well-planned whole food plant-based diet can be the most nutrient-dense approach. For those adopting this diet, some supplements are essential. For example, vitamin B12 is crucial, as it’s hard to obtain from plant-based foods alone. Adults need about 1.5mcg daily, but taking around 10mcg daily or 2000mcg weekly is advisable. Foods like fortified soy milk and nutritional yeast can help, but supplements are a reliable option.
Vitamin D is another important supplement, especially if you lack adequate sunlight exposure. Aim for at least 1000iu daily if your levels are normal, and more if you tend to run low. Omega-3 fatty acids (EPA/DHA), obtainable from algae supplements, are beneficial for heart health.
Flaxseeds are a superfood that can boost heart health. Include one to two tablespoons of milled flax daily in your meals.
Transitioning to a plant-based diet may seem daunting, but with the right resources and gradual changes, you can enjoy better health and discover delicious new foods along the way. Dr. Gemma Newman, with over 15 years of medical experience, provides comprehensive advice to support your journey toward plant-based eating.