By fitlifemonthly 
Are you considering embracing a vegan lifestyle or making plant-based eating a regular part of your routine? If so, Dr. Gemma Newman has some practical advice to guide you.
With so many diets like low fat, high fat, low carb, high carb, vegan, paleo, and keto, it can be overwhelming to choose the right one. Veganuary has become increasingly popular, with numbers rising each year. In 2018, 170,000 people participated, a significant increase from 2017. By last year, over 250,000 people joined the challenge, and the trend continues.
So, is going vegan actually healthy? How does it compare to the multitude of diets that claim to benefit our health? There’s a lot of confusion about nutrition due to the media, food companies, and even health professionals. However, the advantages of consuming plenty of fruits and vegetables and limiting processed meats, sugary treats, and refined grains are undeniable.
People often default to eating “everything in moderation,” but this isn’t a suitable approach for harmful foods like sugary drinks and processed meats, which are identified by the World Health Organization as class 1 carcinogens. In contrast, diets rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water are linked to improved health.
Studies, including the Lifestyle Heart Trial and the Mount Abu Heart Trial, have shown that a whole food, plant-based diet can reverse coronary artery blockages, which is crucial since heart disease is a leading cause of death. Transitioning from a Western diet to more plant-based eating might seem daunting, but there are ways to make it easier.
Start by exploring cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, which offers simple recipes with only five ingredients, and “BOSH!” by Henry Firth & Ian Theasby, featuring over 80 vegan recipes. These resources can help ease you into plant-based cooking. Online communities on platforms like Instagram also offer motivation and recipe ideas through vegan hashtags.
When shifting to a plant-based diet, consider transforming your favorite meals. Replace chicken curry with chickpea curry or beef Bolognese with lentil Bolognese. Start with a few plant-based breakfasts each week, then extend this to lunches and dinners. Gradually, you’ll create a repertoire of plant-based meals that suit your taste.
A rapid switch to a whole food, plant-based diet can bring noticeable health benefits within weeks. However, your body might initially experience some bloating as it adjusts. Both the American and British Dietetic Associations confirm that well-planned plant-based diets can support healthy living and may reduce the risk of diseases like heart disease and cancer.
In our nutrient-depleted world, a Western diet often lacks essential nutrients like magnesium, folate, and fiber, unlike a carefully planned plant-based diet. Supplements like vitamin B12, vitamin D, and EPA/DHA from algae can be essential for those on a strictly plant-based diet.
Vitamin B12 is a must for those avoiding animal products, as it’s typically found in animal-derived foods. Supplementing or consuming fortified foods ensures adequate B12 intake. Similarly, vitamin D is vital, with supplements recommended for those with low levels, and EPA/DHA supplements provide essential omega-3s without the pollutants found in fish.
Dr. Gemma Newman, with 15 years in medicine and expertise across various specialties, emphasizes the benefits of plant-based eating for health and disease prevention. For those adapting to a vegan lifestyle, resources and gradual changes can make the transition more accessible and enjoyable. The goal is to support and sustain health naturally through thoughtful dietary choices.