Did you try Veganuary this year? Thinking about going vegan or sticking to plant-based eating? Dr. Gemma Newman has some great advice for you.

With so many diets like low-fat, high-fat, low-carb, high-carb, vegan, paleo, and keto, it can be confusing to figure out which one actually works best. One thing is clear though, Veganuary is becoming increasingly popular. In 2018, 170,000 people signed up, and by last year, over 250,000 gave it a shot. The numbers are only rising.

But is a vegan diet really healthy? What sets it apart from other diets that claim to be good for us? There’s a lot of conflicting information about nutrition, often spread by the media, food companies, and sometimes even health professionals.

However, one thing everyone agrees on is that eating lots of vegetables and fruits, choosing whole, unprocessed foods, and avoiding processed meats, sugary snacks, sodas, white flour, and white bread is beneficial. These simple guidelines can drastically improve your health.

People often stick to their usual diet because they believe in ‘everything in moderation,’ but this isn’t always the best approach. We wouldn’t advise smokers to smoke in moderation, so why should it be different for unhealthy foods and drinks? The World Health Organization has classified processed meats as carcinogens, meaning they can cause cancer. So moderation, in this case, isn’t advisable.

Dr. David Katz, a founder of the American College of Lifestyle Medicine, brought together top nutrition scientists to come up with universal guidelines for healthy eating. They concluded that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health.

Whether you’re comparing a paleo diet to a whole food plant-based diet, both have more in common with each other than with the average Western diet. Cardiovascular health, our leading killer, is greatly impacted by diet. The whole food plant-based diet is the only one proven to reverse heart disease by unblocking arteries, as shown in multiple studies.

Switching from a typical Western diet to a plant-based one can seem daunting but it’s doable. Start small by trying recipes that swap meat for plant-based alternatives. For example, turn a chicken curry into a chickpea curry or a beef Bolognese into lentil Bolognese.

Gradually experiment with more plant-based meals. Begin by having a plant-based breakfast two to three times a week. Once comfortable, extend this to lunch, and eventually, you’ll have a handful of plant-based meals in your routine.

You may notice some bloating initially as your gut bacteria adjust to your new diet, but this usually passes. Both the American and British Dietetic Associations agree that well-planned plant-based diets are suitable for all age groups and can help prevent diseases like heart disease and cancer.

The British Dietetic Association’s Blue Dot Campaign emphasizes the need for dieticians to support plant-based eating. Unfortunately, modern farming practices have depleted soil nutrients, so a Western diet may lack essential nutrients like magnesium, folate, and fiber, contributing to obesity and chronic diseases.

Eating a variety of nutrient-dense whole foods is crucial, and while supplements can help, a well-balanced plant-based diet often provides what you need. Key supplements to consider include Vitamin B12, which is vital and not naturally found in plant foods, and Vitamin D, especially in winter months or if you get little sun exposure.

Omega-3 fatty acids, found in algae supplements, and flaxseeds can also support heart health. Dr. Gemma Newman’s professional background in various medical specialties and her current role as Senior Partner at a family medical practice position her well to advise on these topics. Transitioning to a plant-based diet can improve health and prevent disease when done thoughtfully.