By fitlifemonthly 
Have you taken part in Veganuary this year, or are you thinking about going vegan or incorporating more plant-based meals into your lifestyle? Dr. Gemma Newman offers some great insights.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it can be tough to determine which ones actually work. While Veganuary continues to gain traction—going from 170,000 participants in 2018 to over 250,000 last year—the question remains: Is a vegan diet truly healthy, and how does it stand apart from other recommended eating habits?
There’s been a lot of misleading information about nutrition, often spread by the media and food companies. However, there’s no denying the benefits of eating plenty of fruits and vegetables and prioritizing whole, unprocessed foods while limiting processed meats, sugary treats, and white flour products.
Despite common sayings like “everything in moderation,” we don’t suggest smoking in moderation. The same logic applies to sugary drinks and processed meats. According to the World Health Organization, processed meats are a class 1 carcinogen, meaning they are known to cause cancer.
Fortunately, Dr. David Katz and his True Health Initiative gathered leading nutrition experts who agreed on the benefits of a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water. Such a diet is significantly healthier compared to the typical Western diet.
When considering heart health, the whole food plant-based diet is the only one proven to reverse coronary artery blockages within weeks, as demonstrated in the Lifestyle Heart Trial and the Mount Abu Heart Trial. With heart disease being a leading cause of death, adopting a mostly whole food plant-based diet seems wise.
Switching from a Western diet to a plant-based one can seem overwhelming, but it’s achievable. Begin by integrating plant-based meals gradually. Cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook or “BOSH!” by Henry Firth & Ian Theasby can be great starting points with easy recipes to try.
People often find starting with a plant-based version of their favorite meals helpful. For example, transform a chicken curry into a chickpea curry, a beef Bolognese into a lentil Bolognese, and a traditional chili into a three-bean chili. Gradually, this transition can lead to discovering new, enjoyable flavors without the pressure.
Consider starting with breakfast and slowly incorporating more plant-based options into other meals. Over time, you’ll have enough go-to meals to make plant-based eating a sustainable habit. Transitioning completely to a plant-based diet can yield benefits in about two to three weeks, though it might initially cause some bloating as your gut adapts.
The American and British Dietetic Associations agree that well-planned plant-based diets can support healthy living across all ages and may help in disease prevention, particularly heart disease and cancer. Additionally, these diets can reduce the risk of respiratory disorders, allergies, and infections in children.
However, due to nutrient depletion in our environment, it’s important to supplement certain nutrients, especially if you eliminate all animal products. Vitamin B12 is essential for vegans, requiring either fortified foods or supplements to ensure adequate intake.
Vitamin D is also crucial, particularly when sun exposure is limited. It’s advisable to take a supplement to maintain proper levels. Omega-3 supplements from algae can also support heart health without relying on fish, which might contain pollutants.
Incorporating flaxseeds into your diet, whether in porridge, salads, or baked goods, can further enhance heart health through their nutritious content.
Dr. Gemma Newman, with 15 years of experience in medicine, suggests embracing a nutrient-dense whole food plant-based diet, highlighted by experts like Dr. Joel Fuhrman, which focuses on maximizing vitamin, mineral, fiber, and antioxidant intake while avoiding processed foods.