By fitlifemonthly 
Did you try Veganuary this year? Thinking about going vegan or making plant-based eating a permanent part of your lifestyle? Dr. Gemma Newman has some practical advice.
With so many diets like low fat, high fat, low carb, high carb, vegan, paleo, and keto, it’s easy to get confused. Which ones actually work, and which is the best?
Veganuary is gaining momentum each year. In 2018, 170,000 people participated, marking a 183% increase from 2017. Last year, more than 250,000 joined the challenge, and this year, the numbers have likely increased.
But is a vegan diet healthy? How does it compare to other diets that claim to be beneficial for our health?
There’s often confusion about nutrition, fueled by the media, food companies, and even health professionals. Yet, few can argue against the benefits of eating lots of vegetables and fruits, choosing whole, unprocessed foods, and avoiding or limiting processed meats, sugary snacks, fizzy drinks, and white flour products.
When it comes to what’s healthy, many stick with what they know, saying, “everything in moderation.” However, this mindset isn’t always effective. For instance, you wouldn’t recommend smokers just have fewer cigarettes, and sugary drinks and processed meats are similar. Why give a child a hot dog or chicken nugget if you’d never consider giving them a pack of cigarettes?
The World Health Organization (WHO) labels processed meats as a Class 1 carcinogen, meaning they are a known cancer cause. Even in moderation, they’re not good for you.
Dr. David Katz, one of the minds behind the American College of Lifestyle Medicine, gathered leading nutrition scientists to reach a consensus for his ‘True Health Initiative’. They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is foundational for health.
If you compare paleo and whole food plant-based diets, they actually have more in common with each other than with a typical Western diet.
When considering heart health, which is critical since heart disease is a leading killer, the whole food plant-based diet stands out. It’s the only diet proven to reverse coronary artery blockages within weeks, as shown by angiography before and after dietary changes. This was demonstrated in the Lifestyle Heart Trial published in The Lancet in 1990, as well as in Dr. Caldwell Esselstyn’s work and the Mount Abu Heart Trial.
No other diet has shown these results, so a mostly whole food plant-based diet seems to be the best recommendation until we have evidence otherwise.
Transitioning from a typical Western diet to a plant-based diet can be daunting. Kudos to those successfully doing Veganuary. But don’t worry—I’m here to guide you. If you’re considering a plant-based diet as the healthiest choice, here’s how to get started.
If you’re new to plant-based eating and unsure where to start, consider cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, which features over 100 recipes using just five ingredients. These ingredients are easy to find in your local grocery store.
Another option is the “BOSH!” cookbook by Henry Firth & Ian Theasby, with over 80 healthy vegan recipes. BOSH! is also the largest plant-based online channel.
Using Instagram’s vegan hashtags can also provide inspiration from others’ plant-based journeys.
Start by adapting meals you already love. For example, transform a chicken curry into a chickpea curry, a beef Bolognese into a lentil Bolognese, or make a three-bean chili instead of a meat-based one. If you enjoy the vegan versions, you’re on the right track.
Gradually experiment with new flavors and ingredients, making plant-based eating an exciting journey rather than a chore. You might begin by switching your breakfast to a plant-based option two to three times a week (including plant-based milk). Then, do the same with your lunch.
Eventually, you’ll have several plant-based meals you love, easing old habits out. A complete switch to a whole food plant-based diet can bring benefits quickly, often in two to three weeks. Initially, your gut may take time to adjust, which could cause slight bloating or flatulence.
Both the American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets are suitable for individuals of all ages and can help prevent diseases like heart disease and cancer, the leading killers in the Western world. These diets are also linked to a lower risk of chronic respiratory disorders, allergies, and recurrent infections, especially in children, enhancing their health and reducing future disease risks.
The British Dietetic Association recently launched the Blue Dot Campaign to emphasize the importance of dieticians offering plant-based diet advice to people regardless of age or income levels.
Our world is nutrient-depleted due to soil degradation from mono-cropping, land degradation, and pesticide overuse. A Western diet often lacks essential nutrients like magnesium, folate, and fiber and is tied to obesity and chronic lifestyle diseases. A whole food plant-based diet, by contrast, offers a highly nutrient-dense option.
One approach within this is the ‘nutritarian’ diet advocated by Dr. Joel Fuhrman, which focuses on avoiding processed foods and choosing foods rich in vitamins, minerals, fiber, and antioxidants.
For those on a strictly plant-based diet, some supplements may be necessary, as certain nutrients are harder to obtain. Vitamin B12 is crucial since a fully plant-based diet lacks it. Adults need about 1.5 mcg daily; however, larger doses can be safe and help prevent deficiencies effectively.
Vitamin B12 is essential for breaking down homocysteine, a protein linked to heart issues when present in excess. B12 can be found in fortified foods or taken as a supplement. Keep in mind, even those who consume meat might struggle with B12 absorption after 50, so supplements are a wise choice.
Vitamin D is another important supplement since most people are deficient. You can typically produce enough with enough sun exposure, but often, a supplement of 1,000 – 2,000 IU daily is recommended.
EPA/DHA supplements, which are omega-3 fatty acids from algae, support heart health without requiring fish consumption, which can contain heavy metals and toxins due to ocean pollution.
Ground flaxseeds are a nutritious addition, helping to reduce blood pressure and improve heart health. Add them to your porridge, salads, or even baking.
Dr. Gemma Newman, with 15 years of medical experience, is a senior partner at a family medical practice. She graduated from the University of Wales College of Medicine and has worked across various specialities including elderly care, endocrinology, and general practice.
Consider these plant-based developments as you navigate your dietary choices.