Thinking of trying Veganuary this year or planning to make plant-based eating a more regular thing? Doctor Gemma Newman has some advice for you. Navigating the world of diets can be confusing—low fat, high fat, low carb, high carb, vegan, paleo, keto. With so many options, it’s hard to know which one is best. However, the popularity of Veganuary continues to grow, with significant increases in participants each year.

But you might wonder, is a vegan diet truly healthy? And how does it stack up against other diets touted for their health benefits? There’s been a lot of mixed messages about nutrition over the years, often fueled by media and food companies.

One thing everyone can agree on is that eating more vegetables and fruits and cutting down on processed foods like sugary drinks, cakes, and white bread is beneficial. Yet, when people are uncertain about what’s healthy, they often stick with what they know, believing in “everything in moderation,” which isn’t always the best approach. For example, we wouldn’t suggest someone smoke cigarettes in moderation, so why apply this logic to sugary drinks and processed meats?

The World Health Organization labels processed meats as a class 1 carcinogen, meaning they’re a known cause of cancer. So whether or not consumed in moderation, processed meats aren’t good for you. That’s a fact.

Dr. David Katz, together with top nutrition scientists worldwide, established a consensus with the ‘True Health Initiative.’ They all agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is a cornerstone of good health. Both paleo and whole food plant-based diets have more similarities than differences when compared to the typical Western diet, especially in their potential for promoting heart health.

Heart disease remains our leading cause of death, but a whole food plant-based diet is the only one shown to reverse artery blockages within weeks. This was demonstrated in the Lifestyle Heart Trial and replicated in other studies. Until new evidence suggests otherwise, adopting a largely plant-based diet seems to be a safe recommendation.

Shifting to a plant-based diet might seem daunting if you’re used to a Western diet. For those stepping through Veganuary, don’t fret—there are ways to ease into this lifestyle. If you want to try plant-based eating but aren’t sure where to start, some cookbooks can help you transition smoothly. “So Vegan in 5” by Roxy Pope and Ben Pook offers simple recipes with ingredients you can find at any supermarket. “BOSH!” by Henry Firth & Ian Theasby also has many healthy vegan recipes. They aim to show how delicious plant-based meals can be.

Begin by tweaking your favorite dishes. If you love chicken curry, swap it for chickpea curry; turn beef Bolognese into lentil Bolognese. Test out the vegan version of your beloved meals and experiment with new flavors—make this journey enjoyable, not pressured.

You could start by making your breakfast plant-based a few times a week, then shift your lunches, and gradually increase plant-based meals. Transitioning right away might yield quick benefits—some notice improvements in just a couple of weeks. Though, initially, your gut might need time to adjust, leading to temporary bloating.

The American and British Dietetic Associations both state that well-planned plant-based diets are suitable for all life stages and can help prevent diseases like heart disease and cancer. They’re also linked to reduced risks of chronic illness and infections.

Due to modern agricultural practices that deplete nutrients, even a Western diet is often low in essential nutrients like magnesium and fiber, while a whole food plant-based diet is nutrient-dense. Yet, there are certain supplements vital for those avoiding all animal products.

Vitamin B12, crucial for breaking down homocysteine linked to heart disease, is primarily found in animal products. It’s recommended to take B12 supplements or consume fortified foods. Even meat-eaters may experience B12 deficiency after age 50 due to absorption issues.

Vitamin D is another supplement often required, as many are deficient due to insufficient sunlight. Fish-based omega-3 supplements like EPA/DHA can be replaced with algae-based versions, to avoid oceanic toxins.

Dr. Gemma Newman, with her broad medical experience, highlights the importance of a well-planned diet along with necessary supplements to ensure optimal health without animal products.