Plant Power: The Why and the How to eat more plants!

The topic of which diet is best may seem confusing, but at the end of the day, it truly is quite simple: The more whole plant foods you eat, the healthier you will be!

Plants are the most nutrient-dense foods available and include vegetables, fruits, legumes, whole grains, nuts, seeds, herbs and spices.

Studies show that people who eat more plant foods have a decreased risk of developing chronic diseases such as Type 2 Diabetes, cardiovascular disease, obesity and cancer.

You may ask why eating more plant foods is such a powerful defender of our health?

There are 2 main reasons:

1. By eating more whole plant foods, you are increasing your consumption of health-promoting compounds found exclusively in plant foods, namely fibre and phytonutrients.  Fibre is key for optimal gut and immune health and is essential for a healthy microbiome.  Phytonutrients are responsible for the vibrant colours found in plant foods and work synergistically to reduce inflammation and oxidative stress, thereby providing disease protection.
2. By eating more whole plant foods, you are “crowding out” and therefore decreasing your consumption of health-depleting compounds found in animal products and processed food items.  These include saturated fats, heme iron, chemical contaminants formed when flesh is cooked, trans fats, added sugar and salt, colourants, flavourants and preservatives.

OK, so now that you understand the why, what about the how to eat more whole plant foods?  Here are some easy ideas to get you started:

• Enjoy “Meatless Mondays” – going 100% plant-based for a full day once a week is a small commitment with big rewards.  It is not only good for your health; it is good for the health of our planet too.  Experiment with plant-based recipes and explore new ingredients.
• Enjoy plant-based breakfasts – for a delicious anti-inflammatory breakfast, find your favourite overnight oats recipe with added berries, nuts and seeds.  You could even spice it up with some cinnamon.  Or, how about swopping your bowl of cereal or bacon and eggs for a smoothie?  Add veggies like frozen cauliflower, fresh spinach, kale and mint as well as berries and banana for an anti-oxidant boost.
• Sneak veggies into sauces and dips – use every opportunity to add garlic, onions, herbs and spices to whatever sauce or dip you are making.  This will add flavor and function… a win-win situation!
• Elevate your sandwich with microgreens – add a handful of these nutrient-dense, sprout-like veggies to sandwiches, wraps, soups and salads.  They pack a powerful punch of immune-boosting vitamin C, bone-strengthening vitamin K and cancer-fighting sulforaphane.
• Trade pasta with veggie noodles – why not opt for spiralized zucchini, sweet potato, squash or beets rather than processed grain-based noodles?  Your plate will immediately be more colourful and filled with disease-fighting nutrients.
• Get creative and make veggie chips – from kale to sweet potato, explore the endless recipes available online and discover a more nutritious way to satisfy salty and crunchy cravings. 
• Rethink your snacks – before you reach for a highly processed, nutritionally deficient snack like biscuits, pastries or pretzels, choose to fill up on veggies and humus, raw nuts and seeds, or a piece of fruit with nut butter.
• Opt for plant-based milk – from oat, almond, hemp and soya, alternative milks are a great choice and can optimize an anti-inflammatory lifestyle.
• Upgrade your dessert – embrace another opportunity to get creative and try out some plant-based dessert recipes.  Banana ice-cream, avocado chocolate mousse and chia pudding will not only satisfy a sweet tooth but boost your health too.

Remember, adding even one or two extra servings of plant foods to your daily life will have a positive effect on your health.  If you would love more energy, less inflammation and decrease your risk of chronic disease, choose the power of plants!

Dr Jennifer Brüntrup-Taylor, MBChB (UCT), Dip IBLM