Although plant-based diets are promoted for favorable health outcomes, it is important to recognize the difference between consuming healthy, whole foods and unhealthy, processed foods, regardless of the origin. of a plant-based diet include adequate hydration and soaking plant proteins prior to consumption. Among many other essential nutrients for health, plants are rich in fiber. By increasing your daily consumption of plants, you also will be increasing your daily fiber intake. To prevent unpleasant bloating or constipation often associated with increased fiber, ensure you are adequately hydrated. Drink half of your body weight in ounces slowly throughout the day (i.e. a 150-pound individual would aim for 75 ounces of filtered water per day). This will assist in elimination as well as many other important physiologic processes. In addition to adequate hydration, it is beneficial to soak plant proteins before consumption. In nature, dormant seeds
require an energy source prior to sprouting. This vital role is played by phytates. Although essential for seed survival, phytates reduce the digestibility of starches, fats, and proteins. This undesirable effect can be avoided by soaking nuts, seeds, beans and grains prior to consuming them. When soaked, these nutritional inhibitors are reduced and digestibility is improved, reducing unpleasant gastrointestinal symptoms.
Practical Ways to Increase Your Plant Consumption n Reformulate your plate. Challenge the thought pattern of centering your meals around an animal protein. Instead, focus on plant-based foods, allowing them to comprise ⅔ of your plate. This simple composition change will not only increase meal variety, but also help you reach your health goals. n Eat more vegetables. Vegetables are rich in vitamins, minerals, fiber and phytonutrients, making them the keystone of a healthful, plant-based diet. Get creative! Consider menu items like soups, salads, scrambles, smoothies and stir-fries to boost your vegetable intake without losing interest. n Try a meatless meal. Begin by planning a meatless meal once
per week. This suggestion may seem challenging, but several cultures have been eating this way for centuries. Follow your palate and explore different cuisines. Fortunately, healthy plant-based recipes are easier than ever to come by via an internet search. n Fruit for dessert. Attempt to draw inspiration from the old adage, “Fruit is nature’s dessert.” Enjoying whole fruit desserts, like poached pears or spiced plums, can be decadent without thwarting your health goals. As winter draws to a close, try rhubarb or apple as a nutrient-dense and satisfying dessert. In summary, plant-based diets are a great way to reduce your risk for illnesses such as cardiovascular disease, diabetes and obesity. Placing your dietary focus on vegetables, fruits, legumes, nuts, seeds and whole grains will broaden your food diversity and help you see greater health outcomes. Dr. Amanda Gomes is a naturopathic physician and nutritionist at Collaborative Natural Health Partners with locations in Manchester, West Hartford and Stonington. All of the physicians at the clinic are in-network providers for most insurance companies and are accepting new patients. Call 860-533-0179 to book an appointment and visit CTNaturalHealth.com for more information.
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