By fitlifemonthly 
Did you try Veganuary this year? Are you considering going vegan or making plant-based eating a regular habit? Dr. Gemma Newman offers some useful advice.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to get confused. But do any of them really work, and if so, which is best? Veganuary’s popularity continues to rise; in 2018, 170,000 people signed up, marking a huge increase over the previous year. By last year, over 250,000 people participated.
So, is a vegan diet healthy? How does it stand out from other diets claiming to be good for our health? There’s been a lot of confusion about nutrition, often pushed by the media, food companies, and even some health professionals. However, the benefits of eating lots of fruits and vegetables and opting for whole, unprocessed foods can’t be denied. It’s important to limit or avoid processed meats, sugary snacks, fizzy drinks, and refined grains like white bread and flour.
Many people, unsure about what’s healthy, stick to what they’ve always eaten, claiming everything is fine in moderation. But moderation isn’t always the answer. Just like we wouldn’t tell smokers to smoke in moderation, we shouldn’t treat sugary drinks and processed meats as occasional treats. The World Health Organization (WHO) classifies processed meats as a Group 1 carcinogen, a known cause of cancer, making them unhealthy regardless of the serving size.
Thankfully, Dr. David Katz and a group of leading nutrition scientists have reached a consensus on what constitutes a healthy diet through his ‘True Health Initiative’. They agree that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water serves as a health cornerstone. Comparing a paleo diet to a whole food plant-based diet, you’ll see they actually have more in common with each other than with the typical Western diet.
When considering heart health—the leading cause of death—a whole food plant-based diet is the only one shown to reverse coronary artery blockages within weeks, as demonstrated in various studies including the Lifestyle Heart Trial and the Mount Abu Heart Trial. No other dietary plan has matched these results, suggesting a primarily plant-based diet is a sensible choice until new evidence suggests otherwise.
Transitioning from a typical Western diet to a plant-based one may seem daunting, but it’s achievable. If you’re interested in plant-based eating but unsure where to start, consider these cookbooks: “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 recipes with just five ingredients each, and “BOSH!” by Henry Firth & Ian Theasby shares over 80 healthy vegan recipes. They also feature a popular online platform to inspire plant-based cooking.
To begin your plant-based journey, consider modifying your favorite dishes. For example, turn a chicken curry into a chickpea curry, or swap a beef Bolognese for a lentil version. If you enjoy the vegan versions, you’re on the right track.
Gradually experiment with new flavors and meals so that this transition feels more like a fun discovery rather than a chore. Start by changing your breakfast to a plant-based one a few times a week, then do the same for lunch, and so on, until you naturally incorporate more plant-based meals into your routine.
Switching to a whole food plant-based diet can bring benefits as quickly as two to three weeks. Although initially, you may experience some bloating or gas as your gut bacteria adjust, this will pass.
Both the American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets support healthy living for all age groups and can help prevent diseases like heart disease and cancer, which are prevalent in the Western world. Plant-based diets are also associated with a reduced risk of chronic respiratory disorders, allergies, and recurrent infections during childhood, promoting overall long-term health.
The British Dietetic Association has launched the Blue Dot Campaign to emphasize the importance of providing plant-based dietary advice to people of all ages and incomes. Today’s world is nutrient-depleted due to agricultural practices like mono-cropping and pesticide use. Western diets often lack essential nutrients like magnesium, folate, and fiber, which are crucial for preventing chronic lifestyle diseases. In contrast, a well-planned, whole-food plant-based diet is often more nutrient-dense, especially following a “nutritarian” approach that focuses on foods rich in vitamins, minerals, fiber, and antioxidants.
For those on a fully plant-based diet that excludes all animal products, some supplements are necessary. Vitamin B12 is crucial, as it isn’t naturally found in plant-based foods. Adults need about 1.5mcg daily, but higher supplementation—10mcg daily or 2,000mcg weekly—is recommended to prevent deficiency and support heart health. It’s more effective to absorb vitamin B12 in frequent, smaller doses, and supplements can be found in pill form, sprays, or through fortified foods.
Vitamin D is another common deficiency. You can make enough from sunlight if your shadow is shorter than your body. If you lack sufficient sunlight or have a tendency to run low, consider supplementing 1,000 to 2,000 IU daily, or more if you’re deficient. EPA/DHA supplements, derived from algae, provide pure omega-3 fatty acids without the pollutants found in fish.
Flaxseeds are a superfood that can enhance heart health and lower blood pressure. Add a tablespoon or two to your daily meals by mixing them into porridge, salads, or using them in baking.
Dr. Gemma Newman, who has been in medicine for 15 years and is a senior partner at a family medical practice, offers insights and guidance for those looking to shift towards a plant-based lifestyle.