Did you take up Veganuary this year? Maybe you’re thinking about going vegan or sticking with plant-based eating for the long haul. Dr. Gemma Newman has some great advice to help you out.

With so many diets around—low fat, high fat, low carb, high carb, vegan, paleo, keto—it can get overwhelming. So, how do we know which one actually works best?

Veganuary is becoming more popular every year. In 2018, 170,000 people joined, marking a 183% increase from 2017. Last year, the number rose to over 250,000, and it’s expected to grow even more this year.

But is a vegan diet really healthy? What sets it apart from other diets we hear are beneficial? Historically, there’s a lot of confusion about nutrition, often fueled by media, food companies, and even some health professionals.

However, we can all agree on the benefits of eating a lot of vegetables and fruits and choosing whole, unprocessed foods. It’s important to avoid or limit processed meats, sugary treats, sodas, white flour, and white bread.

Many people just stick to eating what they’ve always eaten, thinking everything in moderation is fine. But that doesn’t apply to all foods. We don’t recommend smokers light up in moderation, so why should it be different for sugary drinks and processed meats? Processed meats, according to the World Health Organization, are classified as a class 1 carcinogen—a known cause of cancer. Moderation doesn’t make them safe.

Dr. David Katz, a founder of the American College of Lifestyle Medicine, brought together leading nutrition scientists through his ‘True Health Initiative’ to find common ground. They concluded that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health. Paleo and whole-food plant-based diets share more similarities with each other than with the typical Western diet.

When it comes to heart health, plant-based eating really shines. Whole-food plant-based diets are the only ones proven to reverse coronary artery blockages in weeks, with studies like the Lifestyle Heart Trial published in The Lancet in 1990 and the Mount Abu Heart Trial demonstrating this.

However, transitioning from a Western diet to a plant-based one can feel challenging. But don’t worry, I’m here to help you navigate it. If a vegan diet is the healthiest choice, here’s how to get started:

If you’re thinking of trying plant-based eating but aren’t sure where to begin, 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, easily found in supermarkets. “BOSH!” by Henry Firth and Ian Theasby also has over 80 healthy vegan recipes and is a top online channel for plant-based cooking.

Dive into social media using vegan hashtags for inspiration from others’ journeys into plant-based eating. Start by vegan-izing your favorite dishes, like turning chicken curry into chickpea curry or beef Bolognese into lentil Bolognese. If you love the vegan versions, you’re on the right track!

Experiment with new flavors and foods so that your transition feels like a fun journey rather than something daunting. You might start by having a completely plant-based breakfast two or three times a week, then move to lunches. Gradually increase plant-based meals until you have a routine.

Switching to a whole-food, plant-based diet can bring benefits quickly—often within two to three weeks. But a big diet change might initially cause some digestive changes, as your gut bacteria adjust.

Both the American and British Dietetic Associations agree that well-planned plant-based diets support health at all stages of life and may help prevent diseases like heart disease and cancer. They’re also linked to reduced respiratory issues, allergies, and infections, giving children healthier futures.

Yet, our world is facing nutrient depletion due to factors like monocropping and excessive pesticide use. A typical Western diet often lacks key nutrients like magnesium, folate, and fiber and is linked to obesity and chronic diseases, improvements seen with plant-based diets.

While plant-based diets are nutrient-dense, they may require some supplements. Vitamin B12 is crucial, as it’s harder to get from a fully plant-based diet. Adults need about 1.5mcg daily, but it’s often recommended to take more to avoid deficiencies. Fortified foods or supplements can help meet B12 needs.

Vitamin D is another common deficiency, as sunlight can be inconsistent. A supplement of at least 1000iu daily can help maintain healthy levels. Omega-3 supplements from algae can support heart health without relying on fish, which may have toxins.

Flaxseeds are a superfood option, helping lower blood pressure and boosting heart health. Add them to your meals for an easy nutritional boost.

Dr. Gemma Newman has been in medicine for 15 years, focusing on family health. She studied at the University of Wales College of Medicine and has extensive experience across various specialties.