By fitlifemonthly 
Did you try Veganuary this year or are you thinking about sticking to a vegan or plant-based diet permanently? Dr. Gemma Newman has some tips to guide you.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to feel overwhelmed. But do any of them really work? If so, which one is the best?
Veganuary has become increasingly popular. In 2018, 170,000 people signed up, marking an increase of 183% from 2017. By last year, over 250,000 people took part in the challenge, and the numbers are expected to keep on rising.
Is a vegan diet actually healthy, and how does it compare to other diets that claim to be good for us?
There’s been a lot of confusion about nutrition, often stirred up by the media, food companies, and even health professionals. However, eating plenty of fruits and vegetables, choosing whole, unprocessed foods, and cutting back on processed meats, sugary treats, fizzy drinks, white flour, and white bread are commonly agreed to be beneficial for our health.
Sometimes, when people are unsure about what’s healthy, they stick to their usual diet, thinking “everything in moderation.” But that’s not always true. Just like we wouldn’t advise smokers to smoke in moderation, the same goes for sugary drinks and processed meats. Why give your child a hot dog or chicken nugget when you’d never hand them a packet of cigarettes?
According to The World Health Organization, processed meats are a class 1 carcinogen, meaning they are known to cause cancer. So, moderation or not, processed meats aren’t healthy.
Dr. David Katz, a founder of the American College of Lifestyle Medicine, gathered nutrition scientists from around the world for the ‘True Health Initiative.’ They agreed that a diet full of vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to health. When comparing food plates, a paleo or a whole food plant-based plate is much closer to each other than to an average Western diet.
Let’s consider the diets that support heart health, especially since heart disease is still a leading cause of death. A whole food plant-based diet is the only one proven to reverse coronary artery blockages within weeks, as shown in the Lifestyle Heart Trial findings published in The Lancet in 1990. Dr. Caldwell Esselstyn’s work and the more recent Mount Abu Heart Trial support these results.
For those embracing Veganuary, the switch to plant-based eating may seem daunting, especially if you’re used to a Western diet. However, changing can be done gradually. Consider starting with a few plant-based meals and build from there. Books like “So Vegan in 5” by Roxy Pope and Ben Pook, and “BOSH!” by Henry Firth & Ian Theasby offer simple recipes with easy-to-find ingredients. On social media, hashtags like vegan can also provide inspiration.
To begin, try swapping some favorite meals for plant-based alternatives. For instance, if you love chicken curry, try a chickpea curry instead, or replace beef Bolognese with lentil Bolognese. As you become more comfortable, experiment with new flavors and ideas.
Start with a plant-based breakfast two or three times a week, then do the same for lunch. Gradually build up to more frequent plant-based meals. A complete whole food plant-based diet can show health benefits in as little as two to three weeks. At first, you may notice some bloating or flatulence as your body adjusts to the new diet.
Organizations like the American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets are suitable for all ages and can help prevent diseases such as heart disease and cancer, which are major health concerns in the Western world. These diets are also linked to reduced risks of chronic respiratory issues, allergies, and infections during childhood.
The British Dietetic Association has highlighted the importance of providing plant-based diet advice through their Blue Dot Campaign. Unfortunately, due to factors like monocropping, soil degradation, and excessive pesticide use, many of us live in a nutrient-depleted world. Western diets often lack important nutrients such as magnesium, folate, and fiber, and are linked to obesity and chronic lifestyle diseases. A well-planned plant-based diet, on the other hand, is nutrient-dense and can address these deficiencies.
Supplementation may be necessary when fully adopting a plant-based diet. Vitamin B12 is crucial, as it’s hard to obtain solely from plant-based sources. Adults need about 1.5 micrograms a day, but taking either 10 micrograms daily or 2000 micrograms weekly is recommended. It’s also important to maintain adequate vitamin D levels, ideally 1000 IU daily, and consider EPA/DHA supplements for omega-3.
Dr. Gemma Newman, who has worked in medicine for 15 years and practices as a senior partner at a medical practice, suggests investing in these supplements to ensure adequate nutrition on a plant-based diet.