By fitlifemonthly 
Did you try Veganuary this year, or are you thinking about making vegan or plant-based eating a permanent part of your life? Dr. Gemma Newman has some great tips to help you out.
With all the diet trends like low fat, high fat, low carb, high carb, vegan, paleo, and keto, it’s easy to get confused. Do any of them work, and which one is the best? Veganuary is more popular than ever, with participation numbers increasing each year since 2018.
But is a vegan diet actually healthy? How is it different from other diets that claim to benefit our health? A lot of misinformation about nutrition exists due to the media, food companies, and even some health professionals. However, it’s widely agreed that consuming plenty of fruits and vegetables, focusing on whole, unprocessed foods, and avoiding processed meats, sugary drinks, and refined grains is beneficial.
While many find it hard to determine what’s truly healthy, relying on the “everything in moderation” mindset is not always wise. We wouldn’t suggest smoking in moderation, so why do the same with sugary drinks and processed meats? According to the World Health Organization, processed meats are classified as a known cause of cancer. So, moderation doesn’t make them healthy.
Dr. David Katz brought experts together to form the True Health Initiative, agreeing that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key to health. Comparing diets like paleo and plant-based reveals they have more in common than with the standard Western diet.
When it comes to heart health, plant-based diets stand out. Studies like the Lifestyle Heart Trial and the Mount Abu Heart Trial show that plant-based eating can reverse coronary artery blockages within weeks, which no other diet has matched.
Switching to a plant-based diet can seem challenging, especially for those used to Western eating habits. For those interested in changing, embracing the Veganuary spirit is a start. Dr. Newman suggests trying cookbooks like “So Vegan in 5” and “BOSH!” to ease the transition. Simple swaps, such as turning chicken curry into chickpea curry or beef Bolognese into lentil Bolognese, can make the shift easier.
Begin by changing your breakfast to a plant-based one two to three times a week, including plant-based milk. Gradually increase plant-based meals until you have a solid rotation of dishes replacing your old habits. Starting with a full plant-based diet can yield benefits in weeks, though temporary digestive adjustments may occur.
Organizations like the American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets are suitable for all ages and can prevent diseases like heart disease and cancer. These diets also lower risks of chronic conditions and infections in children, promoting long-term health.
The British Dietetic Association emphasizes providing plant-based diet advice to everyone, regardless of age or income. Due to degraded soils from mono-cropping and pesticide use, nutrients like magnesium, folate, and fiber are lacking in Western diets. A plant-based diet, especially following the “nutritarian approach,” is nutrient-dense and can bridge these gaps. However, supplements like vitamin B12, vitamin D, and omega-3s might be necessary for optimal health.
Overall, transitioning to a plant-based diet involves a thoughtful approach, experimenting with flavors, and incorporating the right supplements. Dr. Gemma Newman has worked in medicine for 15 years and currently serves as a Senior Partner at a family medical practice. She has diverse medical experience across many specialties and supports the transition to plant-based eating for better health outcomes.