Did you try the Veganuary challenge this year? Are you considering going vegan or making plant-based eating part of your lifestyle? Well, Dr. Gemma Newman has some tips that might help.

With so many diets being talked about—low fat, high fat, low carb, high carb, vegan, paleo, keto—it can be hard to know which, if any, actually work. Veganuary is gaining more and more followers every year. In 2018, participation jumped by 183% from the previous year. By last year, over 250,000 people had taken up the challenge, and that number is expected to grow.

So, is going vegan a healthy choice? How does it stack up against other diets that claim to be good for you? Nutrition advice can be confusing, with media, food companies, and even health experts often adding to the mix-up.

However, most would agree on the benefits of consuming lots of fruits and vegetables, sticking with whole, unprocessed foods, and avoiding processed meats, sugary treats, and refined grains whenever possible. We wouldn’t tell someone to smoke in moderation, so why should we do the same with sugary drinks and processed meats? The World Health Organization has classified processed meats as a class 1 carcinogen, meaning they’re known to cause cancer.

Dr. David Katz of the American College of Lifestyle Medicine gathered top nutrition experts for his ‘True Health Initiative’ to find common ground. They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is fundamental to good health. Compared to a typical Western diet, both paleo and whole-food plant-based diets have more in common.

Heart health, in particular, benefits from a whole-food plant-based diet, the only proven way to reverse coronary artery blockages within weeks, as shown in studies like the Lifestyle Heart Trial and the Mount Abu Heart Trial. Considering heart disease is the leading cause of death, adopting a plant-based diet seems wise until new evidence suggests otherwise.

Adapting from a Western diet to a plant-based one can feel daunting, but many have embraced the Veganuary challenge. Starting on this path doesn’t have to be overwhelming. If you’re interested in plant-based eating but unsure where to start, there are several cookbooks to guide you. “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 easy recipes with just five ingredients. “BOSH!” by Henry Firth & Ian Theasby presents over 80 vegan recipes and has become a popular online resource.

For inspiration, explore brands such as BOSH! and hashtag vegan on Instagram to see how others have transitioned.

To begin, modify some favorite meals by substituting plant-based ingredients, like using chickpeas instead of chicken in curry or beans instead of beef in chili. Start by making your breakfast or lunch plant-based a few times a week, then gradually increase this change.

Switching fully to a whole-food plant-based diet can bring faster health benefits, though it may initially cause some digestive adjustments. Both the American and British Dietetic Associations agree on the health benefits of well-planned plant-based diets for all ages, potentially warding off diseases like heart disease and cancer.

The British Dietetic Association’s Blue Dot Campaign emphasizes the importance of dietitians offering plant-based advice. Unfortunately, our nutrient intake is often lacking due to soil degradation and the overuse of pesticides. A Western diet usually lacks essential nutrients like magnesium, folate, and fiber, which are vital for preventing lifestyle diseases.

A well-planned whole-food plant-based diet is nutrient-dense. However, certain supplements are crucial if you exclude animal products entirely. Essential supplements for a plant-based diet include:

– Vitamin B12: For vegans, B12 supplementation is necessary to prevent deficiency and health issues associated with too much homocysteine, which can lead to heart problems. B12 is derived from microorganisms and is present in animals because they consume soil or supplements.

– Vitamin D: Most people fail to get sufficient vitamin D from sunlight alone. A daily intake of 1000-2000 IU is recommended, depending on individual needs.

– EPA/DHA: These omega-3 supplements are derived from algae, providing heart health benefits without the risks associated with fish oils.

– Flaxseeds: Consuming one to two tablespoons of milled flax daily helps lower blood pressure and promote heart health, which can be easily added to meals.

Dr. Gemma Newman, a seasoned practitioner in medicine, leads a family medical practice and has extensive experience in various medical specialties.