Did you try Veganuary this year or are you thinking about adopting a plant-based diet more permanently? Dr. Gemma Newman has some great tips for you!

There are so many diets out there – low fat, high fat, low carb, high carb, vegan, paleo, keto – it can get pretty confusing. With Veganuary becoming more popular each year, more and more people are giving a vegan diet a try. In 2018, 170,000 people took part, and by last year, that number had jumped to over 250,000. This year, it’s expected to be even higher.

But is a vegan diet actually good for you? How does it compare to other diets we hear about?

There’s a lot of mixed information about nutrition coming from the media, food companies, and even health professionals. However, it’s widely accepted that eating plenty of fruits and vegetables, focusing on whole, unprocessed foods, and limiting or avoiding processed meats, sugary snacks, and refined carbs is beneficial for your health.

When people are uncertain about what’s healthy, they often stick to what they’ve always eaten, claiming “everything in moderation.” But, moderation isn’t always the best approach. You wouldn’t advise someone to smoke in moderation, so why consume sugary drinks and processed meats in moderation? According to the World Health Organization, processed meats are a class 1 carcinogen, meaning they’re known to cause cancer.

Dr. David Katz and other top nutrition scientists agree that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to good health. Whether you’re looking at a paleo plate or a whole food plant-based one, they have more in common with each other than with the average Western diet.

Considering heart disease is still a leading killer, it’s important to note that the only diet proven to reverse coronary artery blockages within weeks is a whole food plant-based diet. This was demonstrated through studies like the Lifestyle Heart Trial and work by Dr. Caldwell Esselstyn.

If you’re used to a Western diet, switching to a plant-based one can feel daunting. Here’s how to get started:

First, familiarize yourself with plant-based cooking. “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 simple recipes using just five ingredients. “BOSH!” by Henry Firth and Ian Theasby has 80+ healthy vegan recipes and has become hugely popular online.

Start by swapping out your favorite dishes. For example, turn a chicken curry into a chickpea curry, beef Bolognese into lentil Bolognese, or a Mexican chili into a three-bean chili. Gradually experiment with new flavors and dishes.

You can begin by changing a few meals each week to be completely plant-based. Start with breakfast a couple of times a week, then move on to lunch. Over time, increase the number of plant-based meals you eat until it becomes a new routine.

Switching to a whole food plant-based diet can yield health benefits within two to three weeks. Initially, you might experience some bloating or gas as your gut bacteria adjust, but this is normal.

Both the American Dietetic Association and the British Dietetic Association state that well-planned plant-based diets are suitable for all ages and can help prevent diseases like heart disease and cancer. Plant-based diets are also linked to a lower risk of chronic respiratory disorders and infections in childhood.

Despite our nutrient-depleted environment due to modern agricultural practices, a well-planned whole food plant-based diet is highly nutrient-dense. However, you may need to supplement certain nutrients like vitamin B12, which is hard to get from plant-based foods alone. Vitamin B12 is crucial, as it’s not naturally found in plants and is important for preventing heart-related issues.

Most of us need a boost of vitamin D, which is mainly acquired through sunlight. Omega-3 fatty acids are also essential, and you can get these from algae-based supplements rather than fish oil to avoid toxins.

A whole food plant-based diet is not only beneficial for your health but also supports sustainable living. Dr. Gemma Newman has a wealth of experience in various medical fields, making her insights into plant-based nutrition both reliable and practical.