Why Plants Win

Study after study confirms that eating more plants leads to better health. A meta-analysis of over 2 million people found that those who ate a healthy plant-based diet had

• 16% lower risk of death from any cause
• 18% lower risk of Type 2 diabetes
• 12% lower risk of cancer
• 10% lower risk of cardiovascular disease

Another study showed that a vegetarian diet lowered the risk of several types of cancer. And in a groundbreaking Harvard study, researchers tracked the diets of nearly 203,000 adults over 30 years. They discovered that people who ate more plant protein and less animal protein, specifically a plant-to-animal protein ratio of 1:1.3, were 27% less likely to develop heart disease than those with a ratio of 1:4.2.

Plant proteins win because they offer benefits that animal proteins lack:

• Fiber – Essential for gut health and cholesterol control, fiber lowers LDL cholesterol and helps regulate blood sugar levels by improving insulin sensitivity. It also feeds beneficial gut bacteria, which produce short-chain fatty acids like butyrate that reduce inflammation, enhance metabolism, and support immune function.
• Polyphenols – These powerful chemicals have antioxidant and anti-inflammatory properties that protect the cells lining your arteries from oxidative damage and reduce inflammation, a root cause of most chronic diseases.
• Essential nutrients and healthy fats – Some examples include magnesium for regulating blood pressure, potassium to support heart rhythm, and folate, which is crucial for red blood cell formation. Healthy fats improve cholesterol profiles and enhance blood flow to reduce clotting risk.

The good news is you don’t need to become a vegetarian to reap these benefits. Simply swap red and processed meats, which are carcinogens, for plant proteins more often. And see how many additional plants you can incorporate into your meals. Add beans to your salads or soups. Snack on nuts or edamame. Sprinkle seeds on everything. I have a chia/flax/hemp seed mix that I put on avocado toast and a pumpkin/sunflower seed mix that I eat with berries. Spices count, too!

I love to see how many different plants I can add to a dish. Each one brings its own unique blend of nutrients and polyphenols to support my health.