Plant-based diet guideline update: Latest research suggests a different quantity of plant-based foods for optimal health
In a study conducted by researchers at Kings College London, the importance of a diverse and varied diet rich in plants has been highlighted. The study found that eating a minimum of 11 plant-based foods daily can significantly improve overall health.
The "5-a-day" slogan, adopted in the UK in the early 2000s, encourages individuals to consume 400g of fruits and vegetables daily to reduce the risk of certain diseases. However, recent recommendations suggest that this focus on quantity may not be enough.
The British Nutrition Foundation recommends aiming to consume 30 different plant-based foods per week to better meet fiber targets and improve gut and overall health. This shift emphasizes the importance of variety in plant-based intake rather than just the number of servings per day.
The study found that the median number of plants people were eating each day was eight. However, eating a smaller variety of plants, around 5.5 per day, was associated with a higher risk of heart attack or stroke due to a lack of HDL cholesterol and other key nutrients.
Vegetables were the largest contributors to plant diversity in the study, followed by plant-based fats and oils, and then fruit. One way to add more plant-based fats and oils to your diet is by spicing up your salads and porridge with nuts and seeds. Adding a simple mixed salad to meals can also boost your plant-based food intake.
Foods rich in protein and vitamin K are important for women during perimenopause as they can help protect muscle and bone mass with regular exercise and strength training. Legumes, such as lentils and chickpeas, are good sources of these nutrients. Branching out from usual vegetables and incorporating seasonal vegetables into meals can increase plant diversity.
Incorporating gut-healthy foods like kimchi, sauerkraut, lentils, and other pulses can further improve overall diet quality. However, even people with the most diverse diets were still found to be lacking some key micronutrients in the study published in Clinical Nutrition.
It's important to note that while a diverse and varied diet rich in plants can improve health outcomes, it should be part of a balanced diet that includes all food groups. The study also found that people who eat a wide variety of plant-based foods tend to live a healthier lifestyle generally, with only 6% of people in the high-diversity group smoking, compared to 30% in the low-diversity group.
In conclusion, a healthy diet goes beyond just 5 servings daily; aiming for about 30 different plant foods weekly increases nutrient intake and supports gut and overall health. This is a shift from focusing on a minimum number of servings to emphasizing greater plant-food variety and total intake.
- Incorporating a variety of 30 different plant-based foods per week, as suggested by the British Nutrition Foundation, can help improve one's fiber intake and overall health.
- Eating a minimum of 11 plant-based foods daily, as per the study conducted by researchers at Kings College London, could significantly improve overall health and reduce the risk of certain diseases.
- Apart from fruits and vegetables, food items such as nuts, seeds, legumes, kimchi, and sauerkraut are also beneficial for gut health and diet quality.
- To boost plant-based food intake, simple ways include adding nuts and seeds to salads and porridge, and incorporating seasonal vegetables into meals.
- A balanced diet that includes all food groups, in addition to a diverse plant-based diet, is essential for optimal health outcomes.
- A healthy diet and lifestyle, which includes a diverse plant-based diet, can lead to a lower smoking prevalence, as evidenced by the study where only 6% of people in the high-diversity group smoked, compared to 30% in the low-diversity group.
