I also get protein from nuts and seeds and whole grains, especially quinoa. But those are much less protein dense than the other protein sources that I mentioned. So I focus on protein. And that’s because I train a lot and I want to support that training. And on top of that, I’m thinking about other plants that I’m consuming throughout the day. I think diversity is really important. There’s quite a bit of literature showing that plant diversity is really important for feeding the microbiome. And when you do that, those microbes produce chemicals to reward you. In a way, the microbiome is like our own pharmacy, and we can feed it or ignore it. I try to consider making my plate colorful and vary my exposure throughout the day. Eat different plants for lunch and dinner than the plants that I had for breakfast, and even think about the day before, exposing my microbiome to different fruits and vegetables over the course of a week. I think that gets overlooked sometimes. There’s a lot of focus on macronutrients like protein and carbohydrates and fats. But our food contains a lot of compounds that don’t really provide calories that matter.
I focus on certain fruits and vegetables. I think cruciferous vegetables like broccolini, broccoli, and cauliflower are really powerful. There’s a fair bit of literature showing they’re associated with reduced risk of cancer. Dark green leafy vegetables and berries are also two of the foods I try to get every day. They’re especially good for brain health. There’s evidence that some of the compounds in these foods not only boost daily focus, clarity, and memory, but also protect against neurodegenerative diseases like dementia in the long term.
Since different people use the term differently, can you define how you use the term “plant-based”?
To me, a plant-based diet is an umbrella term that encompasses several different types of diets: plant-rich, plant-based, no plants at all, or even what might be called a vegan diet. The Mediterranean diet and the DASH diet are [Dietary Approaches to Stop Hypertension] The “pescatarian diet” as some people may know it is technically a plant-based eating pattern, as are vegetarian and vegan diets that emphasize minimally processed whole foods.
When I think of a plant-based diet, I’m thinking of a diet that is high in plants, or only plants, meaning whole, minimally, and minimally processed plant foods. A plant-based diet is low in highly processed foods, which, while still plant-based, do not provide the health benefits they do.
Depending on who you talk to, it’s mostly a plant-based pitch: “It’s OK to eat junk food. There’s a lot of plant-based vegan junk food that looks a lot like meat products.” There’s a huge industry trying to approximate that.
Yes, it depends on the person’s goals. If you just want to eliminate animal foods from an ethical standpoint, you might not place as much emphasis on the quality of the food you’re eating. On the other hand, if your goal is healthspan, quality of life, disease prevention, or extended lifespan, or both, then these dietary patterns might be high in plant foods or minimally processed plant foods, rather than heavily processed plant-based foods, if you see an association between these dietary patterns and an abundance of plant foods and good health outcomes.
You make a good point in that there’s something called the halo effect, or the health halo effect. Just because a product is labeled as gluten-free, high protein, vegan, or whatever, we assume it’s healthy. But it’s not. It’s just the food industry exploiting these buzzwords and keywords. It’s more marketing than science.
What is your favorite dish that best suits your plant-based diet?
Mexican.
What do you usually buy?
So, any Mexican dish will usually have some grain like beans, avocado, corn, and maybe rice as its main ingredients. It might be served in a burrito, a taco, or just on a plate. Hot sauce? I’m a big fan of hot sauce.
I was hoping the answer would be Indian food, as that’s the cuisine I hear about most often from vegetarians and people who follow a plant-based diet.
I love Indian food. Having spent some time in India, Indian food is at the top of my list. I also love Mexican food, Indian food, and believe it or not, Japanese food.
