By fitlifemonthly 
Thinking about going vegan or making plant-based eating a regular thing? Dr. Gemma Newman offers some practical advice. With so many diets like low-fat, high-fat, low-carb, high-carb, vegan, paleo, and keto, it can be overwhelming to choose. Veganuary, however, is gaining momentum yearly. In 2018, 170,000 people joined, and that number jumped to over 250,000 last year.
So, is a vegan diet healthy? The confusion around nutrition often stems from misleading information. However, it’s hard to dispute the advantages of consuming lots of fruits and vegetables and whole, unprocessed foods. Minimizing processed meats, sugary snacks, and refined carbohydrates like white flour and bread is also beneficial. While some might advocate for moderation, we must recognize that some foods, like processed meats, are harmful regardless of the quantity consumed, as confirmed by the World Health Organization.
Globally respected nutrition experts, brought together by Dr. David Katz’s ‘True Health Initiative,’ agree that diets filled with vegetables, fruits, beans, nuts, seeds, whole grains, and water are healthy. This goes hand in hand with findings from the Lifestyle Heart Trial and recent research like the Mount Abu Heart Trial, both demonstrating that a whole food plant-based diet can reverse heart disease.
Switching from a Western diet to a plant-based one can seem daunting, but there are easy ways to start. You might try cookbooks like “So Vegan in 5” or “BOSH!” for simple recipes. Exploring vegan on Instagram can also provide inspiration.
Begin by adjusting your favorite meals. For example, swap chicken curry for chickpea curry or beef Bolognese for lentil Bolognese. Gradually replace more meals until plant-based eating becomes second nature.
Starting with a few plant-based breakfasts and lunches each week can ease the transition. Eventually, adopting a whole food plant-based diet can show noticeable health benefits within weeks.
Both the American and British Dietetic Associations confirm that well-planned plant-based diets are suitable for all ages and may help prevent diseases like heart disease and cancer. Moreover, these diets reduce the risk of chronic conditions and allergies.
It’s important to consider nutritional supplements, especially if on a strict plant-based diet. Vitamin B12 is crucial because it’s not naturally present in plant foods, with supplementation necessary to meet daily needs. Many people might also need vitamin D and omega-3 supplements like EPA/DHA for optimal health.
Dr. Gemma Newman, with 15 years of medical experience, provides these insights to help people navigate plant-based diets and improve their overall health.