By fitlifemonthly 
Did you give Veganuary a try this year? Thinking of going vegan or making plant-based eating a staple in your life? Dr. Gemma Newman has some handy tips.
With so many diets—low-fat, high-fat, low-carb, high-carb, vegan, paleo, keto—it’s easy to get lost in the options. But which ones actually work, and which is the best?
Veganuary is gaining momentum. Back in 2018, 170,000 people signed up, and by last year, that number jumped to over 250,000. It’s expected to grow even more.
So, is a vegan diet healthy, and how does it stand out from all the other diets that claim to benefit our health?
Throughout history, nutrition has been a confusing topic, muddled by media, food companies, and even health experts.
However, the benefits of eating plenty of fruits and vegetables, choosing whole, unprocessed foods, and avoiding processed meats, sugary snacks, fizzy drinks, white flour, and bread are undeniable. Eating plenty of fruits and vegetables is something everyone can agree on.
Often, when people are unsure about what’s healthy, they stick with their usual eating habits, believing in “everything in moderation.” But this isn’t always true. Just like we don’t suggest smoking in moderation, the same logic applies to sugary drinks and processed meats. Why feed your child a hot dog when you wouldn’t give them cigarettes?
The World Health Organization classifies processed meats as a class 1 carcinogen, meaning they are known to cause cancer. So, moderation or not, processed meats are harmful.
Dr. David Katz, a founder of the American College of Lifestyle Medicine, gathered top nutrition scientists to form a consensus through his ‘True Health Initiative.’ They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is vital for good health.
If you compare a paleo plate with a whole food plant-based plate, they share more similarities with each other than with a typical Western diet.
When it comes to promoting heart health, one diet stands out. The only diet proven to reverse coronary artery blockages within weeks through angiography is the whole food plant-based approach.
The Lifestyle Heart Trial, published in The Lancet in 1990, and the work of Dr. Caldwell Esselstyn showed significant results with dietary intervention. These findings were replicated in the Mount Abu Heart Trial. With heart disease being the top killer, a mostly whole food plant-based diet seems like a sensible choice until new evidence suggests otherwise.
Switching to a plant-based diet can be challenging if you’re used to a Western diet. But don’t worry, I’m here to help. If a plant-based diet is your goal, here’s how to get started:
For those new to plant-based eating, consider trying some cookbooks to ease into this lifestyle. “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 simple recipes requiring just five ingredients you can find at your local supermarket.
“BOSH!” by Henry Firth & Ian Theasby also has over 80 healthy vegan recipes. They aim to show people how to make delicious plant-based meals.
Check out vegan hashtags on Instagram for inspiration from those transitioning to plant-based eating. How you begin your journey often depends on your current food preferences. Try modifying favorite meals, like turning a chicken curry into a chickpea curry, or a beef Bolognese into a lentil one. If you enjoy the vegan versions, you’re on the right track.
Gradually, experiment with new flavors and ideas, turning your plant-based journey into a fun discovery. Start with plant-based breakfasts, and gradually switch your lunches too. With time, you’ll have several meal ideas to replace your old habits.
Switching entirely to a whole food plant-based diet might yield quicker benefits, usually within two to three weeks. But if it’s a new way of eating, your gut bacteria might need time to adjust, causing initial bloating.
The American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets can support healthy living across all ages and help prevent diseases like heart disease and cancer, major killers in the Western world. Plant-based diets also reduce the risk of chronic respiratory disorders, allergies, and recurrent infections in childhood, enhancing long-term health.
The British Dietetic Association’s Blue Dot Campaign emphasizes the importance of dieticians offering plant-based diet advice to everyone, regardless of age or income.
Sadly, modern living has led to nutrient depletion in our food and soil due to farming practices. A Western diet often lacks essential nutrients like magnesium, folate, and fiber and is linked to obesity and chronic diseases, which a whole food, plant-based diet can improve.
Dr. Joel Fuhrman advocates for the ‘nutritarian approach,’ avoiding processed foods and choosing nutrient-dense foods rich in vitamins, minerals, fiber, and antioxidants.
However, if you follow a fully whole food plant-based diet, excluding animal products, you’ll need certain supplements. Here are the ones you’ll likely need:
Although many types of vitamin B are found in plant-rich diets, Vitamin B12 supplementation is crucial on a fully plant-based diet. Adults require about 1.5mcg of B12 daily. I recommend taking at least 10mcg daily or 2000mcg weekly, as these dosages help prevent deficiency and breakdown excess homocysteine, which can lead to heart attacks and strokes.
You can get B12 from fortified foods like soy milk, nutritional yeast, marmite, and cereals, or take it as a supplement, like a weekly oral dose or daily spray. Methylcobalamin B12 is a bioavailable form I prefer.
Even meat-eaters can become B12 deficient after 50, due to absorption issues or medical factors like indigestion or diabetes. So it’s wise to check levels and supplement when necessary, especially for diabetics.
Avoid the risk of deficiency by ensuring you’re getting enough fortified foods or supplements—the safe route is always best.
Most people lack enough vitamin D, but you can make enough from sunlight when your shadow is shorter than your body. If not, try taking at least 1000iu of vitamin D daily, or 2000iu if you tend to run low. If already deficient, higher doses might be needed.
EPA/DHA supplements, derived from algae, are a great alternative to fish oil, offering pure omega-3 fatty acids for heart health without the pollutants found in fish.
Include superfoods like flaxseeds in your diet. One to two tablespoons of milled flax daily can lower blood pressure and enhance heart health. Add them to porridge, salads, or main meals; they even work as an egg substitute in baking.
Dr. Gemma Newman, with 15 years in medicine and a decade as a Senior Partner at a family medical practice, studied at the University of Wales College of Medicine. Her experience spans various specialties including elderly care, endocrinology, pediatrics, psychiatry, and general practice.