By fitlifemonthly 
Did you try Veganuary this year? Are you planning to go vegan or make a plant-based diet a regular thing? Dr. Gemma Newman has some useful tips for you.
With all the diet options like low fat, high fat, low carb, high carb, vegan, paleo, and keto, it’s easy to get overwhelmed. But out of all these, what’s truly effective, and which is the best?
Veganuary is still going strong and gaining popularity. In 2018, around 170,000 people participated, which was an 183% increase from 2017. Then, over 250,000 people joined last year, and the number is expected to have increased again this year.
So, is a vegan diet healthy? What sets it apart from the many other diets that claim to be good for our health?
There’s a lot of historical confusion about nutrition fueled by the media, food companies, and even some health professionals. However, eating plenty of fruits and vegetables and focusing on whole, unprocessed foods is undeniably beneficial. Limiting processed meats, sugary snacks, soft drinks, and refined grains is always a good idea.
When people don’t understand what’s healthy, they often stick to their usual diet and believe in “moderation.” But this isn’t always sound advice. We don’t tell smokers to smoke in moderation, so why do it with unhealthy foods? The World Health Organization (WHO) classifies processed meats as carcinogens, meaning they can cause cancer, so moderation doesn’t apply here.
Dr. David Katz, founder of 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 key to good health.
A paleo plate and a whole food plant-based plate have more in common with each other than with the average Western diet. Studies have shown that heart disease, our biggest killer, can be reversed with a whole food plant-based diet. This was proven in the Lifestyle Heart Trial published in The Lancet in 1990, and similar results were found in the Mount Abu Heart Trial.
Switching to a plant-based diet may sound difficult, especially if you’re used to a Western diet. But don’t worry, here’s how to start. If you want to ease into plant-based eating, consider these cookbooks: “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 simple recipes with just five ingredients each. “BOSH!” by Henry Firth & Ian Theasby provides over 80 healthy vegan recipes. Their recipes have become incredibly popular online, showing that vegan food can be delicious and easy.
Start by tweaking your favorite meals. For example, replace chicken in a curry with chickpeas or beef in a Bolognese with lentils. Gradually experiment with new flavors and make your plant-based journey enjoyable.
Begin by changing your breakfast to plant-based a few times a week, including switching to plant-based milk. Then start incorporating plant-based lunches. Over time, increase the number of plant-based meals in your diet. You may notice benefits within a few weeks, though some initial bloating is normal as your gut adjusts.
Both the American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets support health across all ages and help prevent diseases like heart disease and cancer. Plant-based diets also reduce the risk of respiratory issues, allergies, and recurrent infections in children, setting them up for better health long-term.
The British Dietetic Association has launched the Blue Dot Campaign to promote plant-based diet advice for everyone. Unfortunately, nutrient deficiencies are common in Western diets due to soil degradation and other factors. A well-planned whole food plant-based diet can be very nutrient-dense.
However, you may still need some supplements. For example, vitamin B12 is essential for those on a fully plant-based diet, as it’s hard to get it from plants. Adults need about 1.5mcg daily, and B12 can be taken as a supplement. Vitamin D is also important, especially during months with little sun. Taking 1000-2000 IU daily is recommended, depending on your levels.
Omega-3 fatty acids like EPA and DHA are crucial for heart health. They can be sourced from algae-based supplements, avoiding the pollutants found in fish.
Dr. Gemma Newman, with 15 years of medical experience, emphasizes the importance of a nutrient-dense, plant-based diet for overall health. This approach can prevent chronic diseases linked to a Western diet, which often lacks essential nutrients like magnesium, folate, and fiber.
For those looking to adopt a healthier lifestyle, consider gradually shifting towards a plant-based diet while supplementing properly to ensure you meet all your nutritional needs.