It’s no wonder wide receivers, running backs, defensive linemen like Trent Williams and quarterbacks — most notably Griff Whalen, Adrian Peterson and Tom Brady — swear by plant-based eating. While a new review I co-authored in the journal Nutrients shows how building every meal around whole plant foods can cut your Type 2 diabetes risk in half, lower blood pressure and improve cholesterol, the eating pattern can also boost blood flow and increase energy efficiency. Here’s how it can work to fuel you:
1. Fiber
High-fiber foods like apples, pears, beans and leafy greens keep you full longer than fiber-free foods like juice or fruit-flavored candy. Why? Fiber contributes to bulk in the diet without adding digestible calories, which promotes satiety, a feeling of being full, and weight loss. Soluble fiber — which you’ll find in oatmeal, apples, nuts, beans and blueberries — binds with bile acids in the small intestines, which reduces cholesterol and stabilizes blood sugar. A high-fiber diet also helps maintain a healthy gut, which supports bacterial harmony and overall immune function.
[See: 7 Reasons to Choose a Plant-Based Diet.]
Rx: Aim for at least 35 grams of fiber a day. Choose a high-fiber option, like a fresh cucumber or a leafy green salad, over a fiber-free alternative, like green juice — unless it’s the day before a championship game or big race.
2. Fats
Plant-based diets are lower in saturated fats and dietary cholesterol than meat-centric eating patterns. Swapping saturated fats like coconut oil and creamy dressings for polyunsaturated and monounsaturated fats found in foods like avocado and nuts is one way to reduce the risk of insulin resistance — regardless of your body weight. A little fat — say, the size of your thumb or palm — goes a long way. Excess fat, from both food sources and extra calories, makes it harder to move and increases the risk for metabolic syndrome, prediabetes and Type 2 diabetes.
Rx: By cutting back on unhealthful fats, which are often loaded with empty calories, you’ll make it easy for your body to pull on its own energy reserves. You’ll feel lighter and be able to glide quickly and more effortlessly on the field, track or court.
3. Plant Proteins
Vegetable proteins like lentils, peas and beans help lower blood pressure and support healthy blood flow. They remove cholesterol and fatty deposits like triglycerides and C-reactive protein, an inflammatory marker, from the bloodstream. Eating them is one way to reduce the risk of an early death from a heart attack, stroke and even certain forms of cancer.
[See: What’s Really in Those Meatless Meats?]
Rx: By opting for plant foods and fiber-rich legumes, you naturally increase the chances that you are always on your A-game, whether it’s at work, in the classroom or on the tennis court.
4. Plant Sterols
Plant sterols are naturally-occurring compounds in plant-based foods: vegetables, fruits, whole grains and legumes. Plant sterols have a structure similar to that of cholesterol, but reduce cardiovascular disease risk and mortality, thanks to their anti-inflammatory effects and ability to support optimal blood flow. In addition to lowering blood pressure, a diet rich in plant foods makes it easier to recover from workouts.
[See: Your Plant-Based Diet Needs These 10 Foods.]
Rx: You may see fancy marketing of plant products with this added component, but there’s no need to supplement. Go straight to the source. Add antioxidant-rich vegetables to meals as often as you can. Integrate garlic, ginger, onions and tomatoes into salads and ancient grain dishes. Dark chocolate (within limits) and berries are heart-healthy dessert options to pair with green tea.
More from U.S. News
Seeds 101: A Guide, From Chia to Hemp
8 Unusual Grilling Ideas, from Chickpeas to Grilled Lemonade
Why These Famous Vegetarians and Vegans Pass on Meat
4 Plant-Based Ways to Power Your Workouts originally appeared on usnews.com
