Did you try out Veganuary this year or are you thinking about going vegan permanently? Dr. Gemma Newman has some useful advice for you.

With all the different diets out there—whether it’s low fat, high fat, low carb, high carb, vegan, paleo, or keto—it’s easy to get overwhelmed. But are any of them truly effective, and which one is the best?

Veganuary is growing in popularity every year. In 2018, 170,000 people signed up, a 183% increase from the previous year. Last year, over 250,000 people took on the challenge. This year, the number is expected to rise even more.

Is a vegan diet healthy? What sets it apart from other diets that are touted as good for our health? There’s a lot of misinformation about nutrition, often spread by media, food companies, and sometimes even health professionals. But no one can deny the benefits of eating plenty of vegetables and fruits, opting for whole unprocessed foods, and avoiding processed meats, sugary snacks, fizzy drinks, and white bread where possible.

When people are unsure about what is healthy, they may stick to their usual eating habits, often justifying it with “everything in moderation.” However, this logic doesn’t hold up. Just as we wouldn’t advise smokers to smoke in moderation, we shouldn’t treat sugary drinks and processed meats any differently. Processed meats, as classified by the World Health Organization, are a known cause of cancer.

Fortunately, a consensus among top nutrition scientists, organized by Dr. David Katz as part of the ‘True Health Initiative,’ agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is fundamental to health.

When comparing different diets, a whole food plant-based diet stands out for its heart health benefits. This approach is the only one proven to reverse coronary artery blockages, as evidenced by angiography studies like the Lifestyle Heart Trial published in The Lancet in 1990, and the Mount Abu Heart Trial. Considering heart disease is a leading cause of death, a mostly whole food plant-based diet seems a sensible recommendation until new evidence suggests otherwise.

Transitioning to a more plant-based diet can feel daunting for those accustomed to a Western diet, but it doesn’t have to be. Starting small can help. Popular cookbooks like “So Vegan in 5” and “BOSH!” offer simple and delicious vegan recipes that use common ingredients.

Transitioning to plant-based eating can be easier by modifying your favorite meals. For example, swap chicken in a curry for chickpeas or beef in Bolognese for lentils. Begin by changing your breakfast to plant-based a few times a week, then move on to lunch. Gradually increase the number of plant-based meals until you have a solid rotation of new recipes.

If you adopt a whole food plant-based diet, you may see health benefits within 2-3 weeks. Initial bloating or flatulence is common as your gut bacteria adjust.

Both the American Dietetic Association and British Dietetic Association agree that well-planned plant-based diets can support healthy living at all ages and may help prevent diseases like heart disease and cancer. These diets are also linked to reduced risks of chronic respiratory disorders, allergies, and infections in children.

The British Dietetic Association has launched the Blue Dot Campaign to emphasize the importance of dietitians offering plant-based diet advice to everyone, regardless of age or income. Given the nutrient depletion in today’s soil due to modern agricultural practices, a Western diet often lacks key nutrients like magnesium, folate, and fiber and is associated with obesity and chronic diseases.

A well-planned whole food plant-based diet is nutrient-dense, as promoted by Dr. Joel Fuhrman’s nutritarian approach. This approach focuses on avoiding processed foods and choosing nutrient-rich options. However, certain supplements can be necessary with a fully plant-based diet, such as:

– Vitamin B12: Essential for those on a plant-based diet, ideally from fortified foods or supplements.
– Vitamin D: Important for bone health and overall wellness, especially if you’re not getting enough sunlight.
– EPA/DHA: Omega-3 fatty acid supplements made from algae to support heart health.
– Flaxseeds: Adding one to two tablespoons per day can help lower blood pressure and support heart health.

Dr. Gemma Newman has extensive experience in medicine, with 15 years in the field, and serves as a Senior Partner at a family medical practice. Her diverse background includes specialties in elderly care, endocrinology, pediatrics, obstetrics and gynecology, psychiatry, general surgery, urology, vascular surgery, rehabilitation medicine, and general practice. For those looking to delve into plant-based diets or address health concerns, Dr. Newman’s expertise can be a valuable resource.