Let Food Be Your Medicine*

Most deaths in the U.S. are preventable and related to what we eat.¹ At least three times a day, we have a powerful opportunity to influence our health through the food that we eat. While there are many fad diets and ‘get healthy quick’ schemes, research shows that the best way to increase health and longevity is by adding more plant foods to your plate.

A Whole Food, Plant-Based, Diet

Unlike other diets you may hear about in the media, a whole food, plant forward approach is evidence based and returns to basics. This way of eating:

• Focuses on whole, plant-based foods in the form closest to how it was grown.
• Minimizes ultra processed foods high in sugar and saturated fats.
• Emphasizes a variety of fiber-rich vegetables, fruits, whole grains, legumes, nuts, and seeds.
• Encourages limited — or no — meat, dairy products, and eggs.

Benefits of a Whole Food, Plant-Based Diet

Food is powerful medicine. What we eat can support the prevention, treatment and, sometimes, reversal of chronic health conditions. A balanced diet may also even decrease the need for medications. The benefits of a whole food, plant-based diet are impressive:

• Decreased risk of certain types of cancer
• Lowered cholesterol and blood pressure
• Regulated bowel habits
• Healthy weight loss and weight maintenance
• Improved immune function
• Enhanced longevity
• Increased energy
• Better sleep
• Increased mental clarity
• Reduced carbon footprint

To Transform Your Health, Eat Your…

Fruits & Vegetables. First, you’ll want to incorporate a rainbow of fruits and vegetables into your diet. According to the American Heart Association, eating a variety of fruits and vegetables of different colors will help to balance the vitamins, minerals, and nutrients your body needs and provide a range of different antioxidants and phytochemicals that reduce inflammation and protect our cells from damage.

Whole Grains. Focus on whole grains like whole wheat, brown (or purple!) rice, bulgar, rolled or steel cut oats, rye, buckwheat, millet, barley, spelt, quinoa, and whole grain cornmeal.

What makes a grain whole? A whole grain has all three parts of the grain intact: the bran (fiber and B vitamin rich outer layer), the germ (contains healthy fats and antioxidants) and the endosperm (the starchy middle). According to the National institutes of Health, replacing refined grains with whole grains has been linked to lower risks of heart disease, type 2 diabetes, cancer and more.

Beans. A cup of beans each day can add four years to your life.² Beans are an excellent source of plant-based protein and fiber. Common varieties include chickpea, pinto, kidney, lima, black, and great northern.

Nuts & Seeds. Like beans, nuts and seeds are a great source of protein in the whole food, plant-based diet. They’re also a good source of healthy fats. To control your sodium, opt for unsalted nuts.

A Note about Hydration

As you begin to increase your intake of whole, plant-based foods, be sure to simultaneously increase your water intake. A whole food, plant-forward way of eating is high in fiber. If you increase your fiber intake without increasing your water intake, you may experience GI distress.

Start Toward the Goal of Healthy Habits

Here are some habits to start with as you explore making a whole food, plant-based diet:

1. Consume at least one serving of 10 or more unique plants this week, with a goal to raising that to 30 over time. Remember to eat the rainbow.
2. Swap refined grains for whole grains. Work toward eating three servings of whole grains each day.
3. Replace sugar-sweetened beverages with water, caffeine-free herbal tea, or fruit-infused water.

Learn more about Trinity Health Lifestyle Medicine and check out their virtual offerings available to patients across the state.

*This title is a quote from ancient Greek physician Hippocrates who lived in the fourth and fifth centuries BCE.

1Introduction of How Not to Die by Dr. Michael Greger, where he quotes Lenders C, Gorman K, Milch H, et.al. A novel nutrition medicine education model: the Boston University experience. Adv Nutr. 2013; 4(1):1-7.

²Dan Buettner, The National Geographic fellow and researcher of the 5 Blue Zones. His anthropological studies/longevity tips were discussed on Episode 157 of the mindbody.green podcast.