By fitlifemonthly 
Did you try Veganuary this year or are you thinking about going vegan for good? Or maybe you just want to eat more plant-based foods? Dr. Gemma Newman has some great advice for you.
With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to get confused. Surely, some of these diets work, but which one is actually the best?
Veganuary keeps gaining momentum. In 2018, 170,000 people signed up, marking a 183% increase from 2017. Then last year, more than 250,000 people joined in, and it’s likely that even more are participating this year.
But is a vegan diet really healthy? What sets it apart from other diets that are often labeled as good for us?
It’s no surprise that there’s a lot of conflicting information about nutrition—often fueled by media, food companies, and even some health professionals. Despite this confusion, it’s widely accepted that eating lots of vegetables and fruits, opting for whole, unprocessed foods, and avoiding processed meats, sugary snacks and drinks, and white flour is beneficial.
People often fall back on the idea of eating everything in moderation because they’re unsure about what’s healthy. However, this doesn’t always hold true. We wouldn’t advise smokers to smoke in moderation, and the same logic applies to sugary drinks and processed meats. You wouldn’t offer your kid a hot dog if you knew it was as harmful as cigarettes.
The World Health Organization considers processed meats a Class 1 carcinogen, meaning they are a known cause of cancer. So, moderation is not the answer when it comes to these foods.
Fortunately, experts like Dr. David Katz have gathered top nutrition scientists to agree on some basics through the True Health Initiative. They concur that a diet full of vegetables, fruits, beans, nuts, seeds, whole grains, and water is foundational for good health.
Interestingly, paleo and whole food plant-based diets have more in common with each other than with the typical Western diet, particularly when it comes to promoting heart health. Heart disease is still our biggest killer, and 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 and the Mount Abu Heart Trial.
Given this evidence, sticking to a whole food plant-based diet makes sense until new findings suggest otherwise. However, for those accustomed to Western diets, making this switch can feel daunting.
If you’re considering a more plant-based diet and don’t know where to start, I recommend checking out some helpful cookbooks. “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 recipes using just five ingredients each, easily found at your local supermarket. “BOSH!” by Henry Firth & Ian Theasby is another great choice, featuring over 80 healthy vegan recipes.
You could also explore inspiring stories and ideas on social media by searching for vegan. Sometimes, transitioning to a plant-based diet can mean modifying your favorite recipes. For instance, you could switch a chicken curry to a chickpea curry, a beef Bolognese to a lentil Bolognese, or a meat-based chili to a three-bean chili.
Start small by making breakfast plant-based a couple of days a week, including the milk in your coffee or tea. Then, move on to changing up your lunch during the week. Gradually increase the number of plant-based meals until you have a solid rotation of meals to replace old habits with healthier options.
Switching immediately to a whole food plant-based diet can yield benefits quickly, usually within two to three weeks. However, if it’s new to you, expect some initial bloating as your gut adjusts to the changes.
Both the American Dietetic Association and the British Dietetic Association confirm that well-planned plant-based diets are healthy for all ages and can help prevent diseases like heart disease and cancer, which are major health concerns in the Western world. They can also reduce the risk of chronic respiratory issues, allergies, and repeated infections in children, promoting long-term health.
The British Dietetic Association’s Blue Dot Campaign emphasizes the need for dieticians to provide plant-based diet advice suitable for people of all ages and income levels.
Today, we face a world with nutrient-depleted soil due to practices like mono-cropping and the excessive use of pesticides. As a result, a Western diet often lacks important nutrients like magnesium, folate, and fiber. It is also strongly linked to obesity and chronic diseases, which a whole food plant-based diet can help improve.
A well-planned plant-based diet is highly nutritious, especially when it focuses on avoiding processed foods in favor of nutrient-dense alternatives—like the “nutritarian approach” promoted by Dr. Joel Fuhrman.
However, if you’re completely eliminating animal products, there are certain supplements you might need. Vitamin B12 is one of them; it’s vital and typically found in animal products due to microorganisms in soil and untreated water. You’ll need to either consume fortified foods or take supplements to meet your B12 needs.
Additionally, many people are vitamin D deficient. A good rule of thumb for making enough vitamin D is sunlight exposure; if your shadow is shorter than your body, you’re likely getting enough. If not, a supplement of 1000-2000 IU per day is advisable.
EPA/DHA supplements, derived from algae, are great for heart health and are a cleaner option than fish oil, avoiding the heavy metals and toxins found in polluted seas. Flaxseeds are also a superfood, beneficial for blood pressure and heart health. Just a tablespoon or two a day can make a difference.
Dr. Gemma Newman, with 15 years of medical experience, is a Senior Partner at a family medical practice. She’s worked across various specialties and holds insights into healthy eating habits, diabetes management, and more.