Plant popularity
Have you heard? From the latest Dietary Guidelines for Americans to the “Meatless Monday” movement, plant-based plates are becoming mainstream. But unlike some food and nutrition trends that come and (thankfully) go, picking plants may be here to stay. And that’s a good thing — for people and the planet. While plant-based diets can be similar to vegan and vegetarian diets — free of meat, poultry and fish — you don’t have to swear off burgers or ditch all animal products to reap the benefits of the plant kingdom. No matter what diet you follow, picking plants has its advantages. Start with these 10 plant-based foods — and get ready to feel your body smile:
1. Almonds
Almonds contain a wealth of nutrients, including calcium, vitamins E and B-6, riboflavin, niacin, thiamin, pantothenic acid and folate. These fiber-rich nuts have also been shown to improve gut health by affecting the microbiome and bacteria in the colon. Almonds are a source of protein and heart-healthy fats, which have been shown to reduce “bad” LDL cholesterol. One study even found that adults with elevated cholesterol who ate 1.5 ounces of almonds as a daily snack reduced their LDL cholesterol, belly fat and waist circumference more than similar adults who ate the same diet but snacked on muffins (with the same number of calories as the almonds) instead.
2. Beans
Beans boast myriad health benefits, and they go well with a variety of foods. Rich in complex carbs, beans are in the same food group as breads and starches. But as a food that comes from the ground and has plenty of vitamins, minerals and antioxidants, they also feel right at home in the vegetable group. They can also hold their own in the protein group, where a half-cup provides as much protein as an ounce of meat — but with little to no fat or cholesterol. In fact, the soluble fiber in beans has been shown to lower cholesterol and triglyceride levels.
3. Whole grains
Whole grains — like 100 percent whole wheat, barley, quinoa, millet, rye and brown rice — contain the entire grain kernel, which provides you with heart-healthy fats, fiber and a variety of vitamins and minerals that have been shown to reduce risks of heart disease. Just make sure you check the label to be sure “whole grains” is the first ingredient listed; the word “multigrain” isn’t the same. It simply means that several types of grains were used in the making of a product — whether or not those grains are “whole.” Gluten-free? No problem. Whole grains such as amaranth, buckwheat, corn, millet, most oats, rice, sorghum and teff are, too.
4. Seeds
Seeds, such as chia, hemp and flax, contain omega-3 fatty acids, which have been shown to help cut “bad” LDL cholesterol, prevent cardiac arrhythmias and reduce triglycerides, blood pressure and plaque build-up. For just 75 calories, 2 tablespoons of flax seeds provides over 100 percent of your daily omega-3 fatty acid needs. Besides making your heart happy, these seeds are great sources of fiber and plant protein.
5. Quinoa
Though quinoa may seem like a new, trendy food, it’s actually been around for centuries. The golden food is often served as a grain, but it’s really a seed that provides unique nutritional benefits when compared to other whole grains. First, its higher fat content is a heart-health bonus. Second, quinoa has twice the amount of calcium as whole wheat. Third, quinoa has an impressive antioxidant composition, helping reduce inflammation and fight free radicals. What’s not to love?
6. Avocado
Avocados contain nearly 20 vitamins, minerals and other beneficial plant compounds. Now that’s a food that multitasks! Seventy-five percent of the fat in avocados is unsaturated, which makes the fruit a great swap for foods high in saturated fat. If you enjoy baking, here’s a tip that will help make over some of your favorite recipes: Sub avocado for butter or shortening to reduce the number of calories and amount of saturated fats. As a calorie comparison, 2 tablespoons of avocado has 50 calories, while 2 tablespoons of butter has 204 calories. Holy guacamole!
7. Soy
Soy is a lean source of plant protein with various health benefits, including reducing cholesterol, squelching uncomfortable menopausal symptoms, supplying fiber and providing many essential vitamins and minerals, including folate, calcium, magnesium, zinc and vitamin K. What’s more, soy is a “complete” plant protein, meaning it contains all nine amino acids required by the human body to support health and well-being. For this reason, soy is often a staple food item for vegetarians and, particularly, vegans. You can find it in the form of tofu, edamame and tempeh, to name a few options.
8. Herbs and spices
Seasoning your food with herbs and spices enables you to jazz up any dish without needing to turn to your salt shaker for flavor. Besides boosting taste, spices come with multiple benefits. Chili peppers can ease pain, oregano is an anti-bacterial agent, turmeric has anti-inflammatory properties that have been shown to relieve arthritis pain and a hefty dose of cinnamon could help control blood glucose levels.
9. Alternative ‘milks’
Beverages like almond, soy, rice and hemp milk — just to name a few — have taken over the refrigerator section of the supermarket. These beverages provide variety and a host of benefits to people who choose not to drink dairy milks. But buyer, beware: You’ll need to check food labels carefully to be sure you’re choosing a product that contains the nutrients you’re looking for. Almond milk, for example, is an excellent source of calcium, a good source of fiber and it’s low in sugar, but it contains very little protein compared to cow’s milk. Some beverages are flavored, too, which adds more sugar than you might have expected or desired.
10. Produce
Fruits and vegetables may be the brightest jewels in the plant-based crown. Produce is rich in vitamins, minerals, antioxidants, polyphenols, phytonutrients and all of those other compounds and chemicals that boost the immune system, fight inflammation, lower disease risk and more. On top of those benefits, the fiber in fruits and veggies helps you feel full and satisfied without packing you with calories. Whether fresh, frozen or canned, aim to fill half of your plate with these foods.
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Your Plant-Based Diet Needs These 10 Foods originally appeared on usnews.com
