The Nutritional Science Behind Eating a Diet Varied in Whole Plant Based foods
BONUS: 10+ Foods that Fight Cancer
Eating varied whole plant based foods each week is considered beneficial due to its high fiber content, abundance of different vitamins, minerals, enzymes, antioxidants, and phytonutrients found in fruits, vegetables, legumes, whole grains, whole rices, nuts, and seeds. This can contribute to improved gut health, reduced inflammation, better blood sugar control, lower cholesterol levels, and a decreased risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers. Whole plant based foods are typically lower in saturated fat and calories.
Key aspects of the science behind a diet including many whole plant-based foods:
Antioxidants: Whole plant foods are rich in antioxidants like vitamins E and C, which combat oxidative stress & may help prevent cell damage linked to chronic diseases.
Fiber: Whole plant foods are naturally high in fiber, which promotes satiety, regulates digestion, & helps maintain healthy cholesterol levels by binding to cholesterol in the gut & removing it from the body.
Nutrients: A well-planned diet of whole plant based foods can provide adequate amounts of essential nutrients like potassium, folate, magnesium, and vitamin B12.
Phyto-nutrients: Plant compounds like flavonoids, carotenoids, and lignans have many health benefits, including being anti-inflammatory and potentially having cancer-fighting properties.
Lower saturated fat intake: By reducing meat and more importantly processed meats, a diet rich in whole plant foods naturally reduces intake of saturated fat, which is linked to increased risk of heart disease.
More health benefits of a diet rich in whole plant based foods:
Reduced risk of heart disease: Lowering cholesterol levels, blood pressure, & inflammation through whole plant foods can significantly reduce the risk of cardiovascular disease.
Improved blood sugar control: High fiber content in whole plant foods can help regulate blood sugar levels, which is particularly beneficial for people with type 2 diabetes.
Weight management: Replacing calorie-dense animal products with nutrient-rich plant foods can promote weight loss and maintenance due to increased satiety.
Improved gut health: The high fiber content in plant foods supports a diverse gut microbiome, which is crucial for overall health.
BONUS - 10+ Foods that Fight Cancer
Many studies suggest a link between a diet rich in whole plant-based foods and a lower risk of certain cancers, particularly colorectal cancer. Especially cruciferous vegetables: Arugula, Bok choy, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Collard greens, Horseradish, Kale, Kohlrabi, Mustard greens, Radishes, Rutabaga, Turnips, Watercress, Wasabi
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