By fitlifemonthly 
Did you try Veganuary this year? Are you thinking about going vegan or making plant-based eating a regular part of your life? Dr. Gemma Newman has some advice to help 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 actually work, and which one is the best?
Veganuary is still going strong, and more people are embracing it. In 2018, 170,000 people signed up, marking a 183% increase from 2017. Last year, that number climbed to over 250,000, and it’s likely that even more have joined this year.
Is a vegan diet healthy, and how is it different from other diets that are claimed to be beneficial? There’s often confusion about nutrition, fueled by the media, food companies, and even some health experts. However, it’s hard to argue against the benefits of consuming lots of fruits and vegetables and opting for whole, unprocessed foods. Avoiding processed meats, sugary treats, sodas, and refined flour products is also a wise choice.
Often, when people are uncertain about healthy eating, they default to eating whatever they’re used to and say everything in moderation. But that’s not always the best approach. For example, we don’t recommend smoking in moderation, so why do the same with sugary drinks and processed meats, given that processed meats are classified by the WHO as a class 1 carcinogen, a known cause of cancer?
Dr. David Katz and leading nutrition scientists from the American College of Lifestyle Medicine have reached a consensus through the ‘True Health Initiative.’ They agree on the importance of a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water for good health.
When comparing a paleo diet to a whole food plant-based diet, they share more similarities than the average Western diet. The whole food plant-based approach is the only diet proven to reverse coronary artery blockages in just a few weeks.
Despite the challenges of moving away from a Western diet, transitioning to more plant-based meals can be manageable. Start by replacing your favorite meals with plant-based alternatives, like swapping chicken curry for chickpea curry, beef Bolognese for lentil Bolognese, or Mexican chili with a three-bean version. If you enjoy the vegan options, you’re already successful.
Begin by switching your breakfast to a plant-based one a couple of times per week, then move on to lunch. Gradually increase the number of plant-based meals each week until you have a reliable rotation of four to five meals.
When you shift to a fully whole food plant-based diet, you might see benefits within just a few weeks. But, initially, you could experience some bloating or gas as your gut bacteria adjust to the new diet.
The American and British Dietetic Associations agree that well-planned plant-based diets can support healthy living for all ages and help prevent diseases like heart disease and cancer. Such diets are also linked to reduced risks of chronic respiratory disorders and allergies.
Modern agriculture has left our world nutrient-depleted, especially a Western diet, which often lacks essential nutrients like magnesium, folate, and fiber. However, a well-thought-out plant-based diet is highly nutrient-dense, focusing on avoiding processed foods and choosing options rich in vitamins, minerals, fiber, and antioxidants.
If you’re following a whole food plant-based diet exclusively, some supplements may be necessary. Vitamin B12, which is essential, might require supplementation since it’s harder to get without animal products. Adults need about 1.5mcg daily, but a higher amount, like 10mcg daily or 2000mcg weekly, is recommended for reliable absorption.
Most people, regardless of diet, might need vitamin D supplements, especially in low sunlight conditions. Aim for 1000iu daily if your levels are normal, or 2000iu if they are low.
EPA/DHA supplements from algae can support heart health without the risks of toxins found in fish. Incorporating milled flaxseed into your diet can also help lower blood pressure and boost heart health. Mix it into breakfast, salads, or even bake with it.
Dr. Gemma Newman has been in medicine for 15 years and serves as the Senior Partner at a family medical practice. She has a broad background in various specialties, including general practice, surgery, and pediatrics.