Power Up with Plants to Boost Your Health

Diets incorporating more plant-based foods have been rising in popularity over the last decade. The main reasons for this increase are the numerous health benefits associated with consuming a more plant-forward diet.

Research shows a diet higher in plant-based foods has anti-inflammatory properties and can help improve cardiovascular health by lowering cholesterol and blood pressure. Plant-based foods tend to be rich in fiber and are nutrient dense which can provide increased satiety and help with weight management. Higher fiber foods also help to support a healthy gut microbiome and manage blood glucose levels.

A plant-forward diet focuses on consuming a variety of:

• Fruits
• Vegetables
• Nuts
• Seeds
• Beans
• Legumes
• Whole grains

While plant-based foods can offer many health benefits, it’s good to keep in mind not all options are the same. Some highly processed meat alternatives—such as plant-based burgers, chicken and pork—can contain added fats and sodium, which may not be the healthiest choice when eaten frequently.

Complete Proteins

One common misconception about a plant-forward diet is that it’s naturally low in protein. A complete protein includes all nine essential amino acids, which are the building blocks of protein, and are commonly referred to as animal proteins. For individuals who follow a plant-forward eating pattern, soy (tofu, edamame, etc.), quinoa, buckwheat, hempseed and amaranth are complete protein options.

All other vegetarian protein options need to be combined with other foods to fill in the gaps in the missing amino acids. These foods paired together are called complementary proteins. For example, pairing black beans and brown rice or whole wheat bread and peanut butter. You don’t need to consume them in the same sitting but try to include a variety of complementary protein foods throughout the course of the day.

A few ways you can add protein into your day while enjoying a variety of plant-based foods are:

• Snack on dry roasted chickpeas
• Snack on edamame
• Add hemp seeds to smoothies, salads or baked potatoes

Read more about a variety of protein you can include in your diet: Adding Plant-Based Proteins to Your Diet.

Diversifying Your Diet

When starting a plant-forward eating pattern, be adventurous and try a new recipe that includes plant-based proteins. A few ideas include:

• Cook a vegetarian meal once a week.

• Eat a whole grain at breakfast such as oatmeal with walnuts and berries.

• Choose fats such as avocado, olive oil, nuts or seeds to accompany your meals in place of saturated fats such as butter, cheese or fried foods.

Another way to start thinking more plant-forward is to decrease the serving size of animal proteins at mealtimes by filling your plate with foods such as beans, quinoa and vegetables. Make these foods the focus of your plate rather than the meat. Many plant-based meal patterns, such as the Mediterranean diet, include small amounts of lean red meat, poultry and seafood.

Embracing a plant-forward diet doesn’t require an all-or-nothing approach. Whether you’re adding more vegetables to your meals, trying a meatless meal one night a week or exploring different plant-based proteins, these small steps contribute to better health.

For personalized nutrition guidance, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by Kirstin Taylor, MS, RDN, LD.