By fitlifemonthly 
Did you try Veganuary this year? Or maybe you’re thinking about going vegan or incorporating more plant-based meals into your routine? Dr. Gemma Newman has some useful advice to share.
With so many diets like low-fat, high-fat, low-carb, high-carb, vegan, paleo, and keto, it’s easy to feel overwhelmed. So how do you know which one works best for you?
Veganuary has been gaining momentum, with a significant increase in participation. In 2018, 170,000 people signed up, marking a 183% jump from the previous year. Last year, the number exceeded 250,000, and it’s likely even higher this year.
But is eating vegan actually healthy? How does it stand out compared to other health-promoting diets?
There has been a lot of mixed messages about nutrition, often spread by the media, food companies, and even health professionals. However, almost everyone agrees on the benefits of eating lots of vegetables and fruits, opting for whole, unprocessed foods, and limiting processed meats, sugary treats, and white bread.
When people are unsure about what’s healthy, they often go with “everything in moderation,” but this isn’t always the best approach. You wouldn’t tell a smoker to smoke in moderation, right? The same goes for sugary drinks and processed meats. The World Health Organization classes processed meats as a known carcinogen, so even in moderation, they’re not good for you.
Dr. David Katz and global nutrition experts through the ‘True Health Initiative’ reached a consensus: a diet rich in veggies, fruits, beans, nuts, seeds, whole grains, and plenty of water is key to good health.
Even though paleo and whole food plant-based diets seem different, they share more similarities with each other than with the average Western diet.
Research has shown that the only diet proven to reverse coronary artery blockages in weeks is the whole food plant-based diet. This was highlighted in The Lifestyle Heart Trial and other studies, endorsing the effectiveness of plant-based eating for heart health.
Switching from a Western to a plant-based diet might seem daunting at first. Those who embraced Veganuary deserve props, and if you’re interested in making the switch, here’s how to get started.
If you’re new to plant-based eating, certain cookbooks can ease the transition. “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 recipes using just five ingredients each, all easily available at your local supermarket. “BOSH!” by Henry Firth & Ian Theasby also features over 80 healthy vegan recipes and is linked to the largest online plant-based channel.
Looking for recipe ideas online or on social media with vegan can also provide inspiration. Starting with modifications of favorite meals is a good approach, turning a chicken curry into a chickpea curry or a beef Bolognese into a lentil Bolognese.
Gradually introduce plant-based meals by starting with breakfast or lunch a few times a week. Over time, as you get comfortable, increase the number of plant-based meals.
A well-planned plant-based diet can sustain health at any age and may protect against major diseases like heart disease and cancer. It also shows promise in reducing risks for chronic respiratory disorders, allergies, and infections in children.
Unfortunately, today’s Western diet often lacks vital nutrients due to soil depletion from monocropping and pesticide use. Switching to a nutrient-dense, whole food plant-based diet can address these deficiencies.
Nonetheless, certain supplements might be necessary for a fully plant-based diet. Vitamin B12 is crucial, as it’s typically found in animal products. Adults require 1.5 micrograms a day, but higher doses are suggested to prevent deficiencies. Vitamin D might also be needed, especially for those with limited sun exposure. Omega-3 fatty acids like EPA/DHA from algae supplements can support heart health without the risk of pollutants found in fish.
Finally, consider integrating nutrient-rich foods like milled flaxseeds into your diet to further boost heart health.
Dr. Gemma Newman has over 15 years of experience in medicine, practicing at a family clinic for the past decade. She brings a wealth of knowledge from her background in various medical specialties, offering insights into healthier eating patterns.