Eating more plant-rich foods is a good idea for better health
Dear Doctors: I’ve been thinking this might be a good time to try a more plantbased diet. It’s supposed to be better for you physically, and I want to know if that’s true. We are meat-eaters and aren’t interested in going vegan.
A. There’s a lot of research about the health benefits of a plant-forward diet rich in vitamins, minerals, micronutrients and fiber.
Fiber is particularly important. It helps reduce inflammation, increases absorption of nutrients and nourishes the microbes in our gut. Fiber also helps reduce cancer risk, particularly for colorectal cancer.
Plant-based diets have been linked to improved heart health, including a reduced risk of cardiovascular disease.
In case that’s not persuasive enough, the results of a new study, published at the start of the year in the journal Nature Medicine, point to a link between certain bacteria in the gut microbiome and the ability to maintain healthful blood-sugar levels after a meal. Other species of bacteria were associated with lower post-meal blood-lipid levels and fewer inflammation markers.
Each of these species of so-called good microbes was found in greater numbers in people with diets high in a wide range of fresh fruit, vegetables and leafy greens.
So a more plant-based diet is a great idea for your family’s health. As with all kinds of change, you have the best chance of success if you move incrementally. You don’t have to give up meat. But if you start thinking of it as a condiment, then you’ll cut back on how much meat you eat.
Just as much as with salads, foods like stir-fry dishes, kebabs, soups, stews and tacos are an opportunity to use a wide variety of greens and vegetables.
Start building your plant-based meals around your family’s favorite fruits and vegetables. Keep a fruit bowl on the counter, so it’s easy to grab a healthful snack.
If time is an issue, frozen vegetables and bagged salads can be a life-saver.
As you make the transition and get adventurous, consider trying one or two meatless days a week.