Four plant-based foods to eat every week (and why science suggests they’re good for you)

Plant-based foods are good sources of healthy nutrients. These include different types of dietary fiber, vitamins, minerals, and a range of “phytonutrients“, which plants produce to help them grow or protect them from pathogens and pests.

TO research review published May 2021 analyzed 12 studies with more than 500,000 people who were followed for up to 25 years. He found that those who ate the most plant foods were less likely to die from any cause during follow-up time periods that ranged between the studies from five to 25 years, compared to those who ate the least.

Here are four versatile and tasty plant foods I have on my weekly shopping list, and research shows why they’re good for you.

1. Tomatoes

Tomatoes are a berry (not a vegetable). They are rich in vitamin C and “lycopene“, which is a carotenoid. Carotenoids are pigments produced by plants and give vegetables their brilliant colors.

TO review of six trials asked people to consume tomato products equivalent to 1-1.5 large tomatoes or 1-1.5 cups of tomato juice daily for about six weeks.

The researchers found that people who did this had reduced blood levels of triglycerides (a type of fat in the blood that increases the risk of heart disease), as well as lower levels of total and “bad” cholesterol, compared to those who didn’t eat tomatoes.

These people also had elevated levels of “good cholesterol.”

Tomatoes are rich in vitamin C and lycopene. (Photo: Pixabay)

Another review of 11 studies tested the effect of tomatoes and lycopene on blood pressure.
The researchers found that consuming any tomato product led to a large drop in systolic blood pressure (the first number that measures the pressure at which the heart pumps blood).

However, there was no effect on diastolic pressure (the second number, which is the pressure in the heart when it relaxes).

In the group that had high blood pressure at the start, both systolic and diastolic blood pressure decreased after eating tomato products compared to placebos.

TO review of studies included a total of 260,000 men and found that those with the highest intake of cooked tomatoes, tomato sauces, and tomato-based foods (equivalent to about a cup per week) had a 15-20% lower risk of developing prostate cancer . Cancer compared to those with the lowest tomato intakes. However, keep in mind that correlation does not necessarily mean causation.

recipe tips
Keep canned tomatoes in the pantry and add them to pasta sauce, stews, and soup. Make your own sauce by roasting tomatoes and red pepper with a drizzle of olive oil and balsamic vinegar, then puree with a tablespoon of chili paste or herbs of your choice. Store in the fridge.
Try our quick tomato recipes at No Money No Timea site full of dietary advice and recipes founded by my team at Newcastle University.

2. Pumpkin

Pumpkin is rich in beta-carotene, which is also a carotenoid (plant pigment). It is converted to vitamin A in the body and used in the production of antibodies that fight infection. It is also necessary to maintain the integrity of cells in the eyes, skin, lungs, and intestines.

TO review of studies that followed people over time examined associations between what people ate, blood concentrations of beta carotene and health outcomes.

People who ate the most foods high in beta-carotene (such as pumpkin, carrots, sweet potatoes, and green leafy vegetables) had an 8% to 19% lower relative risk of heart disease, stroke or die from any cause in studies over 10 years or longer compared to those with the lowest intakes.

recipe tips

Pumpkin soup is a favorite. try our design your own soup recipe

Heat oven to 180 degrees Celsius, cut pumpkin into wedges, drizzle with olive oil, roast until golden brown. Speed ​​it up by heating the cut squash in the microwave for a couple of minutes before roasting.

3. Mushrooms

Mushrooms are rich in nutrients with strong antioxidant properties.

The normal processes of the body create oxidative stress, which generates “free radicals”. These are tiny particles that damage cell walls and cause cells to die.

Mushrooms have strong antioxidant properties. (Photo: Pixabay)

If these are not neutralized by antioxidants, they can trigger inflammation, contribute to aging and the development of some types of cancer.

TO review of 17 studies on mushrooms and health found that people who ate the most mushrooms had a 34% lower risk of developing any type of cancer compared to people who ate the least. For breast cancer, the risk was 35% lower. Although, again, correlation does not necessarily mean causation.

In all studies, a high intake of mushrooms was equivalent to eating one mushroom per day (approximately 18 grams).

recipe tips

Take a look at our baby spinach and mushroom stir fry recipe. It’s a tasty side dish to serve with scrambled or poached eggs on toast.

4. Oatmeal

TO review of ten studies tested the effects on blood sugar and insulin levels of eating whole grain oats, coarse rolled oats, or quick rolled oats compared to refined grains.

They found that eating whole grain oats and coarse rolled oats led to significant reductions in blood glucose and insulin responses, but not after eating fast rolled oats.

This is probably due to the longer time it takes for your body to digest and absorb less processed oats. Therefore, it is better to eat whole grain oats, called ground oats or rolled oats, rather than quick rolled oats.

Oatmeal is a good source of beta glucana soluble fiber that has been shown to help lower blood cholesterol levels.

Via 58 studies where people were fed a special diet containing about 3.5 grams of beta-glucan from oats daily, “bad” cholesterol levels were significantly lower compared to control groups.

The impact of oatmeal on blood pressure has been tested in five intervention trials which showed a small but significant drop in blood pressure.

recipe tips
You can eat oatmeal for breakfast all year round.
eat them like muesli in summer or oatmeal in winteradd it to beef patties, mix it with breadcrumbs for topping, or add it to fruit crumble toppings.

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