Did you try Veganuary this year? Are you considering going vegan or making plant-based eating a long-term habit? Dr. Gemma Newman has some tips to help you out.

With so many diets like low fat, high fat, low carb, high carb, vegan, paleo, and keto, it’s easy to get overwhelmed. But surely, some of them must work, right? Which one should you choose?

Veganuary is gaining momentum. In 2018, 170,000 people signed up, marking a 183% rise from the previous year. By last year, over 250,000 people joined the challenge, and participation is expected to have increased again this year.

Is a vegan diet healthy, though? What sets it apart from the countless diets touted as beneficial for our health?

Historically, there has been a lot of confusion about nutrition, often fueled by the media, food companies, and even health professionals. However, it’s hard to argue against the benefits of eating lots of fruits and vegetables, unprocessed whole foods, and limiting processed meats, sugary treats, and refined carbs like white flour and bread.

Sometimes, when people are unsure about what’s healthy, they stick to what they know and say ‘everything in moderation.’ But this isn’t always accurate. We wouldn’t suggest smoking in moderation, and the same logic applies to sugary drinks and processed meats. Why give a child a hot dog when you’d never offer them a pack of cigarettes? According to the World Health Organization, processed meats are a class 1 carcinogen, meaning they’re a known cancer risk.

Fortunately, Dr. David Katz, one of the founders of the American College of Lifestyle Medicine, gathered the world’s leading nutrition scientists to form a consensus through his ‘True Health Initiative.’ They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is crucial for good health.

When you compare a paleo plate to a whole food plant-based plate, they share more similarities than either does with a typical Western diet. Focusing on dietary patterns that promote heart health makes sense, as heart disease remains a leading cause of death.

The only eating pattern proven to reverse coronary artery blockages in weeks is a whole food plant-based diet. This was demonstrated in the Lifestyle Heart Trial and reproduced in the Mount Abu Heart Trial. No other diet has achieved these results. Given that heart disease is a top killer, a mostly whole food plant-based diet should be recommended until there’s evidence suggesting otherwise.

Switching from a Western diet to a more plant-based one might seem daunting, but it’s manageable. Let’s say you want to embrace a plant-based lifestyle; here’s how you can start:

Consider cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, with over 100 recipes using just five ingredients. Also, “BOSH!” by Henry Firth & Ian Theasby offers over 80 healthy vegan recipes and has a massive online following. Exploring vegan stories on Instagram can provide inspiration for your transition.

Your journey to plant-based eating may depend on your current food preferences. Start by modifying dishes you love, like turning a chicken curry into a chickpea curry or a beef Bolognese into a lentil Bolognese. If you enjoy the vegan versions, you’re on the right track.

Experiment with new flavors and ideas to make your plant-based journey exciting and fun, without feeling pressured. Start by having plant-based breakfasts two to three times a week, and gradually add more plant-based lunches. Over time, you’ll develop a routine of plant-based meals.

Transitioning fully to a whole food plant-based diet can bring benefits within two to three weeks. However, if it’s new to you, there might be initial bloating as your gut adjusts.

Both the American and British Dietetic Associations agree that well-planned plant-based diets can support health at all ages and may reduce disease risks, including heart disease and cancer. Plant-based diets are also linked to a lower risk of chronic respiratory issues, allergies, and infections in children, benefiting their long-term health.

The BDA’s Blue Dot Campaign highlights the role of dietitians in advising on plant-based diets. Today’s world faces a nutrient depletion due to soil degradation and excessive pesticide use. Western diets often lack crucial nutrients like magnesium, folate, and fiber and are linked to obesity and chronic diseases that improve with a whole food plant-based diet.

A well-planned whole food plant-based diet is nutrient-dense, particularly the “nutritarian approach” endorsed by physicians like Dr. Joel Fuhrman, which emphasizes avoiding processed foods and selecting nutrient-dense options.

However, some supplements might be necessary when excluding animal products. Vitamin B12 is crucial, as it’s not naturally found in plant-based foods. Adults need 1.5mcg daily, but higher amounts are advised to prevent deficiency and manage homocysteine levels. B12 can be sourced from fortified foods or supplements, including daily sprays or multivitamins.

Even meat-eaters might face B12 deficiency after 50 due to absorption issues. Medical factors like indigestion, diabetes medications, and autoimmune disorders can also hinder B12 absorption. So, it’s smart to monitor and supplement B12 to avoid risks.

Vitamin D is another common deficiency, best sourced from sunlight when shadows are shorter than your body. If levels are low, a 1000iu daily supplement is advisable, or 2000iu if levels tend to be low.

EPA/DHA supplements, derived from algae, support heart health without the pollutants found in fish sources.

Flaxseeds are a superfood, beneficial for blood pressure and heart health. Include one to two tablespoons daily in meals like porridge or salads.

Dr. Gemma Newman, with 15 years in medicine, currently serves as the Senior Partner at a family practice. She has diverse experience across medical fields and studied at the University of Wales College of Medicine.