By fitlifemonthly 
Did you try Veganuary this year and are you thinking about going vegan or making a more permanent shift to plant-based eating? Dr. Gemma Newman shares some practical tips to help you out.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to get overwhelmed. But if you’re considering a vegan diet, you might wonder how it stacks up against the rest and if it’s genuinely healthy.
Veganuary has been growing steadily. Back in 2018, 170,000 people signed up for the challenge, which was a huge increase from the previous year. By last year, over 250,000 people participated, and this year, the number is expected to be even higher.
So, what’s the big deal about a vegan diet? What sets it apart from other diets that claim to be good for our health? There’s a lot of conflicting information about nutrition, often driven by media, food companies, and even health experts.
However, not many would dispute the benefits of eating lots of vegetables and fruits, focusing on whole, unprocessed foods, and cutting back on processed meats, sugary snacks, and white bread.
Often when people are unsure about what to eat, they stick with what they know and go by the phrase “everything in moderation.” But this motto doesn’t apply to everything. Just like we wouldn’t recommend smoking in moderation, the same goes for sugary drinks and processed meats. Processed meats are classified as a known cause of cancer according to the World Health Organisation (WHO).
Dr. David Katz, one of the founders of the American College of Lifestyle Medicine, brought together top nutrition scientists for a consensus on a healthy diet, which emphasized vegetables, fruits, beans, nuts, seeds, whole grains, and water.
When you compare a paleo diet plate to a whole food plant-based plate, both are quite similar compared to a typical Western diet plate. Considering heart disease remains our biggest killer, it’s significant that only a whole food plant-based diet has been shown to reverse coronary artery blockages within weeks.
The findings from studies like The Lifestyle Heart Trial and the Mount Abu Heart Trial suggest that a whole food plant-based diet should be recommended for heart health.
For those used to a Western diet, transitioning to plant-based eating may seem daunting. But don’t worry, I’ve got tips to help you start. If you’re unsure where to begin, I recommend checking out some beginner-friendly cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, which offers simple recipes with just five ingredients. Another great book is “BOSH!” by Henry Firth and Ian Theasby, featuring over 80 vegan recipes.
You can also draw inspiration from social media by looking up vegan hashtags for various plant-based journey stories.
Start small by modifying your favorite meals. For example, turn a chicken curry into a chickpea curry, or a beef Bolognese into a lentil Bolognese. As you experiment, you’ll find new favorites and enjoy your plant-based journey more.
Begin with a plant-based breakfast a couple of times a week and transition your lunch next. Gradually increase the number of plant-based meals you eat, and soon you’ll have a solid rotation of plant-based dishes.
Switching to a whole food plant-based diet can bring benefits within a few weeks. But remember, your gut may take time to adjust, potentially causing initial bloating or flatulence.
Both the American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets are suitable for all age groups and can help prevent diseases like heart disease and cancer. Plant-based diets can also reduce the risk of chronic respiratory issues and recurrent infections in children.
Be aware that our current food system has led to nutrient depletion, making nutrients like magnesium, folate, and fiber crucial. While a well-planned plant-based diet can cover many nutrient needs, some supplements might still be necessary, especially if you exclude all animal products.
For example, vitamin B12 is essential and can be obtained from supplements or fortified foods. Vitamin D supplements are also recommended, particularly during months with limited sunlight. Plant-based EPA/DHA supplements made from algae can help with heart health. Flaxseed is another great addition to your diet.
Dr. Gemma Newman, with 15 years of experience in medicine and a senior partnership at a family medical practice, emphasizes that you can achieve a balanced, nutrient-rich diet with thoughtful planning and supplements where necessary.
Interested in more plant-based resources or general health tips? Stay tuned for updates and more insights.