By fitlifemonthly 
Did you give Veganuary a try this year? Are you thinking about going vegan or making plant-based eating a regular part of your lifestyle? Dr. Gemma Newman has some useful tips for you.
With so many diets like low fat, high fat, low carb, high carb, vegan, paleo, and keto, it’s easy to get overwhelmed. So, which one actually works the best?
Veganuary is becoming more popular every year. In 2018, 170,000 people participated, a significant increase from the previous year. By the following year, that number had grown to over 250,000, and it’s expected to keep rising.
But is a vegan diet healthy? What sets it apart from other diets that claim to be good for you?
There’s a lot of confusion about nutrition, fueled by the media, food companies, and even some health professionals. However, the consensus is clear: eating more vegetables and fruits, focusing on whole, unprocessed foods, and limiting or avoiding processed meats, sugary snacks, sodas, and white bread is beneficial.
Unfortunately, many people stick with their usual eating habits, believing everything in moderation is fine. But moderation doesn’t translate to everything; it’s not advisable to smoke in moderation, nor is it beneficial to consume sugary drinks or processed meats.
The World Health Organization (WHO) classifies processed meats as a class 1 carcinogen, known to cause cancer. So, even consuming them in moderation isn’t good for you.
Dr. David Katz gathered top nutrition scientists for his ‘True Health Initiative,’ and they agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health. Whether you follow a paleo or whole food, plant-based diet, you’ll find they are more similar to each other than to the typical Western diet.
When it comes to heart health, a whole food, plant-based diet is the only one proven to reverse coronary artery blockages in just weeks. Studies like the Lifestyle Heart Trial and Mount Abu Heart Trial have shown impressive results. Given that heart disease is the leading cause of death, a plant-based diet is a sensible choice until more evidence suggests otherwise.
Transitioning to a plant-based diet can seem daunting if you’re used to a Western diet. But with some guidance, it becomes much more manageable.
Start with cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, featuring easy recipes with just five ingredients you can easily find at the supermarket. “BOSH!” by Henry Firth & Ian Theasby also offers over 80 healthy vegan recipes.
For additional inspiration, check out the vegan hashtag on Instagram to see how others have transitioned to plant-based eating.
Ease into it by modifying your favorite meals. For instance, replace chicken curry with chickpea curry, beef Bolognese with lentil Bolognese, and a Mexican chili with a three-bean chili. Experiment with new flavors and ideas to make your plant-based journey enjoyable.
Begin by switching to a plant-based breakfast two or three times a week. Gradually increase the number of plant-based meals until you have a variety of dishes you enjoy. If you go fully plant-based, you might see benefits within a few weeks. However, your gut bacteria may need time to adjust, so initial bloating or flatulence might occur.
Both the American Dietetic Association and the British Dietetic Association confirm that well-planned plant-based diets can support healthy living at every age and help prevent diseases like heart disease and cancer. They can also reduce the risk of respiratory disorders, allergies, and infections in children, setting the stage for a healthier future.
The British Dietetic Association’s Blue Dot Campaign emphasizes the importance of dietitians providing plant-based diet advice to all age groups and income levels. In today’s nutrient-depleted world, mostly due to soil depletion and pesticide use, a Western diet often lacks essential nutrients like magnesium and folate. A whole food, plant-based diet is nutrient-dense and helps combat obesity and chronic diseases.
While a plant-based diet is nutrient-rich, you might still need supplements for nutrients that are harder to get without animal products. Vitamin B12 is essential, as it’s difficult to obtain from a plant-based diet alone. Adults need about 1.5mcg daily, but taking 10mcg daily or 2000mcg weekly is generally recommended.
Vitamin D is also crucial, especially if you aren’t getting enough sunlight. You might need 1000iu daily if your levels are normal, or 2000iu if you tend to run low. Higher doses might be needed if you’re already deficient.
EPA/DHA supplements, derived from algae, offer the benefits of omega-3 fatty acids without the toxins found in fish. Ground flaxseeds are also excellent for heart health.
Dr. Gemma Newman has been practicing medicine for 15 years, with experience in various specialties. She’s a senior partner at a family medical practice.
If you’re looking to manage diabetes or explore plant-based dining options, there are plenty of resources and inspiring stories to help you on your journey. Remember, small steps can lead to big changes, and transitioning to a plant-based diet can be a rewarding experience for your health and well-being.