Have you tried Veganuary this year? Maybe you’re considering going vegan or making plant-based eating a regular part of your lifestyle. Dr. Gemma Newman has some insightful tips to guide you on this journey.

With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it can be easy to feel overwhelmed. But which of these actually work, and which is the best? Veganuary is gaining momentum each year, with record numbers of people signing up annually. But is eating vegan truly healthy, and how does it differ from other popular diets marketed as health-boosting?

There’s a lot of mixed information out there about nutrition, often driven by media and food companies. However, most would agree on the benefits of consuming lots of vegetables and fruits and choosing whole, unprocessed foods over processed meats, sugary treats, soda, white flour, and white bread.

People often resort to eating what they always have, claiming “everything in moderation.” But we know this can be misleading. For instance, we wouldn’t suggest smokers smoke in moderation, much like we wouldn’t casually serve our children processed meats or sugary drinks. According to the World Health Organization, processed meats are a class 1 carcinogen, known to cause cancer.

Thankfully, experts like Dr. David Katz have brought together top nutrition scientists to reach a consensus as part of his ‘True Health Initiative,’ agreeing that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health. Despite the variety, diets like paleo and whole-food plant-based agree more with each other than with typical Western diets.

For heart health, studies have shown that the only diet proven to reverse coronary artery blockages within weeks is a whole-food, plant-based diet. These findings were published in notable medical journals and have been replicated in studies like the Mount Abu Heart Trial. Considering heart disease is a leading cause of death, it seems wise to recommend a mostly plant-based diet unless new evidence suggests otherwise.

Transitioning from a Western diet to a plant-based one might seem daunting, but you can succeed, even if kicking off with Veganuary. Start by exploring plant-based recipes from cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, offering simple recipes with just five ingredients, or “BOSH!” by Henry Firth & Ian Theasby, featuring over 80 vegan recipes. Social media, too, can inspire you with its vegan community.

Begin your plant-based journey by adapting your favorite meals: switch chicken curry to chickpea curry or turn beef Bolognese into lentil Bolognese. Embrace new flavors and gradually incorporate more plant-based meals each week. Start with breakfast swaps, then move on to lunch, slowly increasing your repertoire of plant-based meals.

While a full switch to a whole-food, plant-based diet can yield benefits quickly, usually within two to three weeks, your body may need time to adjust. Initially, you might experience bloating or gas as your gut microbiome adapts to your new diet.

Both the American and British Dietetic Associations acknowledge that well-planned plant-based diets can support healthy living at any age and may help prevent diseases like heart disease and cancer, along with lesser risks of respiratory disorders and infections in children.

Given our depleted nutrient world, a Western diet often lacks crucial nutrients like magnesium, folate, and fiber. Choosing a nutrient-dense, plant-based diet can help. For those fully plant-based, some supplements might be necessary:

– Vitamin B12 is crucial since a plant-based diet might lack it. The body absorbs it best in small, frequent doses, which can be found in fortified foods or as supplements.
– Vitamin D supplements can compensate for what you might lack from sunlight exposure.
– EPA/DHA supplements, derived from algae, provide essential omega-3 fatty acids, beneficial for heart health.
– Milled flax seeds are a “superfood,” supporting blood pressure and heart health.

Dr. Gemma Newman, with 15 years of medical experience, advocates for plant-based diets. She’s witnessed various specialties in her practice, reinforcing her insights on nutrition. From managing diabetes to sampling vegan spots in London, exploring plant-based diets opens doors to healthier lifestyle choices. Whether for energy, hair growth, or overall health, transitioning to a plant-based lifestyle is a journey worth considering.