Did you try Veganuary this year? Are you thinking about going vegan or making plant-based eating a regular habit? Dr. Gemma Newman has some useful tips for you.

There are so many diets out there – low fat, high fat, low carb, high carb, vegan, paleo, keto – it’s easy to get confused about which one works and which is the best. With Veganuary becoming more popular each year, it’s clear more people are interested in trying out a vegan diet. But is it healthy, and how does it compare to other diets?

There’s a lot of confusion surrounding nutrition, often caused by media, food companies, and even health professionals. However, most people agree on the benefits of eating lots of vegetables and fruits, sticking to whole, unprocessed foods and avoiding processed meats, sugary treats, fizzy drinks, and refined grains.

Many people default to eating what they always have when unsure about healthy choices, often believing in “everything in moderation.” However, just like we don’t advise smoking in moderation, we shouldn’t advocate for moderate consumption of harmful foods like sugary drinks and processed meats. According to the World Health Organization (WHO), processed meats are classified as a group 1 carcinogen, meaning they are known to cause cancer.

Dr. David Katz, co-founder of the American College of Lifestyle Medicine, gathered top nutrition scientists to agree on a general consensus for a healthier diet. They found that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is best for health. Both paleo and whole food plant-based diets share more similarities with each other than with a typical Western diet.

When it comes to heart health, the whole food plant-based diet has been shown to reverse coronary artery blockages within weeks, as proven by studies like the Lifestyle Heart Trial and the Mount Abu Heart Trial. No other diet has been able to replicate these results for heart disease, which remains the leading cause of death.

Transitioning to a plant-based diet can seem daunting, especially if you’re used to a Western diet. But don’t worry, Dr. Gemma Newman is here to help you get started. If you’re considering a plant-based lifestyle, she suggests starting with cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, which offers over 100 simple recipes with just five ingredients, and “BOSH!” by Henry Firth & Ian Theasby, which features over 80 healthy vegan recipes.

Browsing vegan hashtags on Instagram can also provide inspiration from others who have transitioned to plant-based eating. Start by modifying your favorite meals, like turning a chicken curry into a chickpea curry or a beef bolognese into a lentil bolognese.

Begin by having plant-based breakfasts a few times a week, then increase plant-based lunches and dinners. Gradually, you’ll have several go-to meals that replace your old habits. If you switch to a fully whole food plant-based diet right away, you may see benefits within a few weeks. However, your digestive system might need time to adjust, causing temporary bloating or gas.

Both the American Dietetic Association and the British Dietetic Association support well-planned plant-based diets for all age groups, noting they can help prevent diseases like heart disease and cancer. Plant-based diets are associated with reducing the risk of chronic respiratory disorders, allergies, and infections in children, offering long-term health benefits.

However, our nutrient-depleted world means a Western diet often lacks essential nutrients like magnesium, folate, and fiber, contributing to obesity and chronic diseases. A well-planned plant-based diet can be nutrient-dense, especially if you follow the “nutritarian approach” championed by Dr. Joel Fuhrman, focusing on foods high in vitamins, minerals, fiber, and antioxidants.

Certain supplements are vital for those on a purely plant-based diet. Vitamin B12, essential for preventing deficiencies and reducing the risk of heart attacks and strokes, should be taken as a supplement since it’s hard to get enough from plant foods alone. Adults need about 2000mcg of B12 weekly or small daily doses of at least 10mcg.

Vitamin D is another critical supplement, particularly in areas with limited sunlight. Omega-3 fatty acids, particularly EPA and DHA, are also important and can be sourced from algae-based supplements. Flax seeds are a great addition too, providing heart-healthy nutrients.

Dr. Gemma Newman, with 15 years of medical experience, including elderly care, pediatrics, obstetrics, psychiatry, and more, believes in the benefits of plant-based eating for overall health. She studied at the University of Wales College of Medicine and has extensive experience in various medical specialities.

Adopting a mostly whole food, plant-based diet could be the best choice for your health, and with the right guidance and resources, making the transition can be enjoyable and rewarding.