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

With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it can be overwhelming to figure out which ones work and which are the best. However, Veganuary has been gaining traction, with over 250,000 people signing up last year and the numbers likely growing this year.

So, is a vegan diet healthy? And how does it stand out from other diets promoted for their health benefits? Historically, there’s been a lot of confusion about nutrition, fueled by the media, food companies, and even some health professionals. But, the importance of eating plenty of vegetables and fruits, opting for whole unprocessed foods, and avoiding processed meats and sugary snacks is generally agreed upon.

People often stick to their usual eating habits, citing “everything in moderation.” However, just as it wouldn’t be advised to smoke in moderation, consuming sugary drinks and processed meats should also be minimized or avoided. According to the World Health Organization (WHO), processed meats are classified as a class 1 carcinogen, leading to cancer risk.

Dr. David Katz of the American College of Lifestyle Medicine formed a consensus with global nutrition scientists around a healthful diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water. Both paleo and whole food plant-based diets share more similarities with each other than with the typical Western diet.

When considering diets that promote heart health, the whole food plant-based approach has been uniquely proven to reverse coronary artery blockages within weeks, as evidenced by studies like the Lifestyle Heart Trial and the Mount Abu Heart Trial. Since heart disease remains a top killer, a mostly whole food plant-based diet appears to be a sensible recommendation.

Transitioning to a plant-based diet, especially if you’re used to a Western diet, may seem daunting. But don’t worry, there are ways to make this shift more manageable. Start with cookbooks like “So Vegan in 5” and “BOSH!” for simple, accessible recipes.

Modify your favorite meals to plant-based versions, like turning a chicken curry into a chickpea curry or a beef Bolognese into a lentil Bolognese. Discover new flavors and recipes gradually so that the change feels like a fun new adventure.

Begin by changing your breakfast to a plant-based one two to three times a week, then do the same with your lunches. Gradually increase your plant-based meals until it becomes a regular part of your diet. You might see benefits quickly, often within two to three weeks, though some initial bloating might happen as your gut adjusts.

Both the American and British Dietetic Associations agree that well-planned plant-based diets can support healthy living and disease prevention across all age groups. A plant-based diet also lowers the risk of chronic conditions like respiratory disorders, allergies, and infections.

However, we now live in a nutrient-depleted world due to soil degradation and pesticide use. Western diets often lack crucial nutrients like magnesium, folate, and fiber, contributing to obesity and chronic diseases. In contrast, a well-planned whole food plant-based diet is nutrient-dense and can provide significant health benefits.

When adopting a plant-based diet, you may need some supplements. Vitamin B12 is crucial for those on a fully plant-based diet because it’s not usually found in plant foods. Adults need about 1.5 micrograms of B12 daily, but higher doses may be required for optimal health. Vitamin D is also essential, especially if you don’t get enough sunlight. Omega-3 fatty acids (EPA/DHA) from algae are useful for heart health, and flax seeds can help lower blood pressure.

Dr. Gemma Newman, with 15 years of medical experience, is also a resource for anyone looking to improve their diet and health through plant-based eating. Transitioning to a plant-based diet can seem tough, but with the right knowledge and tools, it’s an achievable and rewarding goal.