Did you try Veganuary this year, or are you thinking about adopting a vegan lifestyle? Maybe you’re just looking to make plant-based eating a bigger part of your diet. Dr. Gemma Newman has some great advice for you.

With so many different diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it can be overwhelming to figure out which one is best. Veganuary is gaining momentum every year. In 2018, 170,000 people participated, an increase of 183% from 2017. By last year, over 250,000 people had joined in, and the numbers continue to climb.

You might wonder if switching to a vegan diet is healthy. How does it stand apart from other diets we’re told are beneficial for our health? There’s a lot of conflicting information about nutrition, often spread by the media and food companies, as well as health professionals.

However, no one can deny the benefits of eating lots of vegetables and fruits, favoring whole, unprocessed foods, and cutting back on processed meats, sugary treats, and white flour products. While people often fall back on the idea of “everything in moderation,” this isn’t always applicable. For example, moderation doesn’t apply to smoking, so why should it apply to sugary drinks or processed meats? According to the World Health Organization, processed meats are a class 1 carcinogen, meaning they’re known to cause cancer.

Dr. David Katz, a founder of the American College of Lifestyle Medicine, brought together leading nutrition scientists to form a global consensus on healthy eating through the ‘True Health Initiative.’ They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health. When comparing paleo and whole food plant-based diets, you’ll find they share more similarities with each other than with a typical Western diet.

Heart disease is still a leading cause of death, and the only diet shown to reverse coronary artery blockages in a short time is a whole food plant-based diet. This was proven by the Lifestyle Heart Trial in 1990 and more recently by the Mount Abu Heart Trial. Since heart disease is such a major issue, a whole-food, plant-based diet should be recommended until new evidence suggests otherwise.

Transitioning from a Western diet to a plant-based one may seem daunting. If you completed Veganuary, kudos to you! But if it feels like a tough switch, I’m here to help. If you’re ready to give plant-based eating a try, here’s how to start.

Consider these cookbooks for beginners: “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 simple recipes with just five ingredients, using items available in most supermarkets. “BOSH!” by Henry Firth and Ian Theasby contains over 80 healthy vegan recipes; their online channel is hugely popular, with some recipe videos viewed millions of times.

To begin your plant-based journey, think about modifying your favorite meals. For example, turn a chicken curry into a chickpea curry or swap beef Bolognese for a lentil version. If you enjoy the vegan versions of your favorite dishes, that’s a win. Start experimenting with new flavors and ideas, making your transition to plant-based eating an enjoyable, pressure-free exploration.

An easy way to start is by changing your breakfast to a plant-based one two to three times a week. Then, try making lunch plant-based a couple of times a week. Once you’re comfortable, continue increasing your number of plant-based meals until you have a good rotation of meal ideas.

Switching to a fully whole food, plant-based diet can quickly bring benefits, typically within two to three weeks. A change in diet might initially cause bloating or flatulence as your gut adjusts, but don’t worry.

Both the American and British Dietetic Associations agree that well-planned plant-based diets can support good health at any age and may help prevent diseases. These include heart disease and cancer, two of the biggest killers in the Western world. Plant-based diets also reduce the risk of respiratory issues, allergies, and infections in children, setting up a healthier future.

Recently, the British Dietetic Association launched the Blue Dot Campaign, emphasizing the need for dieticians to provide plant-based diet advice accessible to everyone. Unfortunately, our world is nutrient-depleted due to factors like intensive farming practices and pesticide use, which lead to deficiencies in important nutrients like magnesium, folate, and fiber. A Western diet often lacks these nutrients and is linked to obesity and chronic diseases, which improve with a plant-based diet.

A well-planned whole food plant-based diet, especially following the ‘nutritarian approach’ by Dr. Joel Fuhrman, emphasizes avoiding processed foods and choosing nutrient-rich options full of vitamins, minerals, fiber, and antioxidants. Those following a fully whole food plant-based diet may need supplements for nutrients that are harder to obtain without animal products.

For instance, vitamin B12 is crucial if you’re entirely plant-based. Adults need about 1.5mcg a day, but a supplement of at least 10mcg daily or 2000mcg weekly is recommended. This ensures you have enough to break down homocysteine, a protein linked to heart disease when in excess. Vitamin B12 is found in fortified foods like soy milk and cereals, but supplementation might be easier. After age 50, even non-vegans can have vitamin B12 absorption issues, so checking levels is wise.

Vitamin D is another common deficiency, typically obtained from sunlight. If your shadow is longer than you, you’re likely not making enough vitamin D. A supplement of 1000iu daily is generally sufficient, or 2000iu if levels tend to be low.

Omega-3 fatty acids like EPA and DHA, often sourced from fish, can be obtained from algae-based supplements, making them a cleaner choice without the pollutants found in fish oils. Flaxseeds are a great superfood, providing omega-3s that can lower blood pressure and enhance heart health when added to meals.

Dr. Gemma Newman, with 15 years of medical experience, is a Senior Partner at a family medical practice. She has studied and worked across various medical specialties, including general practice.