Did you try Veganuary this year? Are you thinking about going vegan or sticking to a plant-based diet? Dr. Gemma Newman has some helpful advice.

With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to feel confused about which ones actually work, and which is the best choice. Veganuary is becoming more popular each year. In 2018, 170,000 people signed up, which was an 183% increase from 2017. Last year, over 250,000 people took the challenge, and this number has likely grown again this year.

But is a vegan diet truly healthy? How does it differ from other diets that claim to benefit our health? The topic of nutrition can be confusing, with mixed messages from the media, food companies, and even health professionals. However, few can argue against the benefits of eating lots of fruits and vegetables, choosing whole and unprocessed foods, and reducing or avoiding processed meats, sugary snacks, sodas, white flour, and bread.

When people aren’t sure what’s healthy, they might stick to what they’ve always eaten and say, “everything in moderation.” But when it comes to unhealthy choices like sugary drinks and processed meats, moderation isn’t the answer. Processed meats, classified by the World Health Organization as a Group 1 carcinogen, are a known cancer risk. So, whether in moderation or not, they’re not good for you.

Dr. David Katz, co-founder of the American College of Lifestyle Medicine, gathered top nutrition scientists to reach a consensus on healthy eating as part of 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 a paleo diet and a whole food plant-based diet, they share more similarities than differences so they’re often healthier than the typical Western diet.

When considering diets for heart health—the biggest killer, heart disease—a plant-based diet is the only one proven to reverse coronary artery blockages within weeks. Studies like the Lifestyle Heart Trial and Mount Abu Heart Trial have shown impressive results with plant-based diets alone. Given this, it makes sense to recommend mostly whole food plant-based diets until new evidence suggests otherwise.

Switching from a Western diet to a plant-based one might seem overwhelming. If you’re giving it a try, here are some cookbooks to help ease the transition. “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 simple recipes using just five ingredients you can find in any supermarket. “BOSH!” by Henry Firth & Ian Theasby has over 80 healthy vegan recipes and is supported by a strong online presence.

For inspiration, look up vegan on Instagram to see how others have transitioned to a plant-based lifestyle. Start by adapting your favorite meals, like turning chicken curry into chickpea curry or beef Bolognese into a lentil version. Enjoy experimenting with new flavors and ideas, and make the transition fun, rather than stressful.

Gradually change your meals, starting with breakfast and then lunch, making them plant-based a few times a week. As you get used to it, increase the number of plant-based meals until you have a solid rotation of four or five options that replace old habits. A quick switch to a whole food plant-based diet often yields noticeable health benefits within two to three weeks. However, initially, some may experience bloating due to the gut adjusting to the new, healthier diet.

Both the American Dietetic Association and the British Dietetic Association support well-planned plant-based diets for all ages, noting potential benefits in disease prevention. Aside from heart disease and cancer, plant-based eating can lower the risk of chronic respiratory issues, allergies, and infections in children, offering long-term health protection.

The British Dietetic Association’s Blue Dot Campaign emphasizes the need for dietary advice accessible to all ages and incomes. Today’s nutrient-depleted world, due to intensive agriculture, means a Western diet often lacks key nutrients like magnesium, folate, and fiber, which are crucially found in whole food plant-based diets.

A well-planned plant-based diet is nutrient-dense. However, certain supplements might be needed if excluding animal products entirely, like vitamin B12. Plant-based diets can lack B12, so supplementation is essential, with recommendations varying from a daily intake of 10mcg to a weekly dose of 2000mcg.

Vitamin D supplements are also important, as most people are deficient. Sun exposure determines production: if your shadow is shorter than your height, you’re likely making vitamin D. If not, a daily supplement of around 1000iu is recommended.

Omega-3 fatty acids from algae-based EPA/DHA supplements can support heart health without the toxins found in fish sources. Milled flaxseed is another superfood that can lower blood pressure and boost heart health with just a small daily intake.

Dr. Gemma Newman, with 15 years in medicine, is a Senior Partner at a family medical practice. Her expertise spans various medical fields, including elderly care, endocrinology, and general practice.