Did you try Veganuary this year, or are you thinking about going vegan or eating more plant-based foods regularly? Dr. Gemma Newman has some useful tips.

With so many diets like low fat, high fat, low carb, high carb, vegan, paleo, and keto, it’s easy to get overwhelmed. But do any of them actually work? And which one might be the best?

Veganuary is still going strong, and its popularity is only increasing. In 2018, 170,000 people participated, an impressive 183% increase from 2017. Last year, more than 250,000 joined in, and this year, that number is likely even higher.

But is a vegan diet truly healthy? How does it differ from other diets that are claimed to be good for our health?

There’s a lot of confusion about nutrition, spread by media, food companies, and even some health professionals. However, it’s hard to argue with the benefits of eating lots of fruits and vegetables, preferring whole, unprocessed foods, and cutting back on processed meats, sugary treats, fizzy drinks, white flour, and white bread. Eating more fruits and veggies is something nobody disputes.

Often, when people are unsure what’s healthy, they stick to what they know, saying, “everything in moderation.” But is that really true? We don’t suggest smokers smoke in moderation, so why do that with sugary drinks and processed meats? You wouldn’t give your kid a hot dog if you wouldn’t hand them a pack of cigarettes. According to the World Health Organization (WHO), processed meats are a class 1 carcinogen and known to cause cancer. Moderation doesn’t make them good for you—fact.

Thankfully, Dr. David Katz, co-founder of the American College of Lifestyle Medicine, gathered top nutrition experts worldwide for a general consensus through his “True Health Initiative.” They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to health.

When you compare a paleo diet to a whole food plant-based diet, they have more in common with each other than with the standard Western diet. Considering dietary patterns that promote heart health—as heart disease is a top killer—the whole food plant-based diet is the only one proven to reverse coronary artery blockages. Studies like the Lifestyle Heart Trial, published in The Lancet in 1990, and the Mount Abu Heart Trial confirm these benefits. So, until new evidence emerges, it makes sense to suggest a mostly whole food plant-based diet.

For those accustomed to a Western diet, switching to a plant-based focus might feel daunting. Kudos to those sticking with Veganuary. But don’t worry—if a plant-based diet is the healthiest choice, here’s how you can start:

If you’re considering a plant-based diet but aren’t sure where to begin, try these cookbooks to help make the transition easier. “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 simple recipes using just five ingredients you can find at your local supermarket. “BOSH!” by Henry Firth & Ian Theasby includes over 80 healthy vegan recipes and is the largest plant-based online channel, with recipe videos viewed millions of times. They emphasize learning how to make delicious vegan meals.

You might also find it helpful to check out Instagram’s vegan hashtags for inspiration from others’ journeys into plant-based eating. Your path will depend on your current preferences, so try modifying your favorite dishes. For instance, change chicken curry to chickpea curry, beef Bolognese to lentil Bolognese, or Mexican chili to three-bean chili.

Loving a vegan twist on your favorite dish means you’re succeeding. Experiment with new flavors and ideas, making your plant-based journey adventurous and enjoyable, without pressure.

Start by making breakfast entirely plant-based two or three times a week, including milk alternatives for your tea or coffee. Gradually do the same with lunch. As you adjust, increase the number of plant-based meals until you have a few reliable options to rotate. Switching to a whole food plant-based diet quickly can yield benefits in two to three weeks, but if you’re new to it, your gut bacteria might need time to catch up, possibly causing temporary bloating or gas.

Both the American and British Dietetic Associations agree that well-planned plant-based diets support healthy living across all ages and may help prevent diseases like heart disease and cancer. They may also lower the risk of chronic respiratory issues, allergies, and frequent childhood infections, boosting long-term health.

Recently, the British Dietetic Association (BDA) launched the Blue Dot Campaign to promote accessible plant-based diet advice for all ages and incomes. Unfortunately, modern soil degradation, mono-cropping, and pesticide overuse have led to nutrient depletion. A Western diet often lacks key nutrients like magnesium, folate, and fiber and is linked to obesity and various lifestyle diseases, while a whole food plant-based diet is rich in nutrients.

For those excluding all animal products, some supplements might be necessary. Key among them is vitamin B12, as it’s harder to get from a plant-based diet. Adults typically need about 1.5 mcg daily, but a supplement of at least 10 mcg daily or 2000 mcg weekly is advisable to prevent deficiency and reduce heart disease risk by breaking down homocysteine effectively. B12 is crucial for everyone, even meat-eaters over 50, as they might have trouble absorbing it due to reduced stomach acid. Factors like medication and certain medical conditions can also impede B12 absorption. It’s wise to monitor and supplement B12 levels, especially for diabetics.

Vitamin D is another critical supplement, more so in regions with limited sunlight. If your shadow is shorter than you, you’re likely getting enough, but otherwise, 1000–2000 iu daily is recommended, with higher doses for existing deficiencies.

EPA/DHA supplements from algae provide essential omega-3s without seafood, benefiting heart health without exposing you to the pollutants found in fish.

Lastly, incorporate superfoods like milled flaxseed into your diet—one to two tablespoons daily can improve heart health. Add them to porridge, salads, or baked goods as convenient egg replacements.

Dr. Gemma Newman, experienced in medicine for 15 years and a senior partner at a medical practice, endorses these dietary adjustments for better health.