Did you try Veganuary this year or think about making plant-based eating a longer-term commitment? Dr. Gemma Newman has some great tips to help you out.

With all the diet options like low fat, high fat, low carb, high carb, vegan, paleo, and keto, it can be easy to feel overwhelmed. It’s natural to wonder which of these actually work and which might be the best. Veganuary, a month-long commitment to veganism, continues to grow in popularity. Back in 2018, 170,000 people participated, which was a huge increase from the previous year. Last year, the number jumped to over 250,000, and it’s only expected to grow further this year.

But is following a vegan diet truly healthy? How does it stand out from other diets touted as beneficial? There’s no denying that consuming lots of vegetables and fruits, choosing whole, unprocessed foods, and avoiding processed meats and sugary products is beneficial.

Many people, confused by the mixed messages about healthy eating, stick with their usual diets, often citing “everything in moderation.” However, the notion of moderation doesn’t apply to everything. Just like smoking, processed meats and sugary drinks aren’t healthy even in moderation. The World Health Organization labels processed meats as a class 1 carcinogen, meaning they are a known cause of cancer, regardless of how much or little you consume them.

Dr. David Katz, co-founder of the American College of Lifestyle Medicine, led a global initiative to reach a consensus among top nutrition scientists, resulting in the “True Health Initiative.” They agreed on the importance of a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water as the foundation of good health. When you compare a paleo diet to a whole food plant-based diet, they have more similarities with each other than with the typical Western diet.

When considering dietary habits that promote heart health, the whole food plant-based diet stands out. Proven to reverse coronary artery blockages in weeks, this approach was detailed in findings like the Lifestyle Heart Trial published in The Lancet in 1990. Dr. Caldwell Esselstyn’s work and the Mount Abu Heart Trial further confirmed these results. Given that heart disease is the leading cause of death, a mostly whole food plant-based diet seems like the wise choice unless new evidence suggests otherwise.

Changing to a plant-based diet can feel daunting if you’re used to the typical Western diet. But fear not—I’m here to help with some tips. If you’re considering starting a plant-based diet but aren’t sure where to start, some cookbooks can make the transition easier. “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 simple recipes with just five ingredients you can easily find at your local supermarket. Another great resource is “BOSH!” by Henry Firth & Ian Theasby, featuring over 80 healthy vegan recipes. BOSH! is the largest plant-based online channel globally, with their recipe videos viewed over 50 million times.

Exploring social media like Instagram for vegan inspiration can also be helpful. There are many inspiring stories of people transitioning to plant-based eating. How you start this journey often depends on your current likes. Transforming familiar dishes, like changing chicken curry into chickpea curry or beef Bolognese into lentil Bolognese, is a good tactic.

Experiment and have fun with flavors and ideas. Begin by making your breakfast plant-based a few times a week, including swapping out dairy milk in your tea or coffee. Gradually add more plant-based meals until you have a few go-to recipes replacing your previous habits.

Switching entirely to a whole food plant-based diet can bring benefits quickly, usually within two to three weeks. However, if it’s a new experience, your gut may take time to adjust, possibly leading to temporary bloating or gas.

Both the American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets can sustain good health for people of all ages. Such diets can prevent diseases like heart disease and cancer, which are major health threats in the Western world. They also relate to a reduced risk of chronic respiratory issues, allergies, and childhood infections—helping to ensure better health now and in the future.

The British Dietetic Association recently launched their Blue Dot Campaign to emphasize the importance of plant-based diet advice for all ages and income levels. Sadly, our world is becoming nutrient-depleted due to poor agricultural methods. A typical Western diet often lacks important nutrients like magnesium, folate, and fiber, and is linked to obesity and lifestyle diseases that improve with a whole food plant-based diet.

A well-planned plant-based approach can be nutrient-dense, especially when it avoids processed foods and focuses on foods rich in vitamins, minerals, fiber, and antioxidants. However, when eliminating animal products, certain supplements become important.

Vitamin B12, necessary on a plant-based diet, helps prevent deficiency and reduces heart disease risk due to high homocysteine levels. Vitamin D is also vital, especially in low sunlight conditions. Omega-3 EPA/DHA supplements, derived from algae, are crucial for heart health, avoiding pollutants found in fish.

Adding milled flaxseed to your diet can boost heart health, being versatile enough to include in meals from breakfast to baking.

Dr. Gemma Newman, a dedicated medical professional with extensive experience, is committed to offering guidance on healthful eating habits.