2 reasons why plant-rich foods are good for our bodies and minds:

(as long as they are whole food and nutritious).

Have you ever thought about getting more plant-based foods in your diet, after hearing or reading about the health benefits, especially when engaging regularly in vigorous exercise? There are many variations of plant-rich diets, or plant-based diets, and it is totally fine - and safe  - to be flexible about it, especially when transitioning from omnivore to plant-based.

Plant-based diets (PBDs): pescatarian, vegetarian, vegan, and even flexitarian - have gained exposure in the media and popularity in the general and athlete populations. It is now established that a balanced and nutritious plant-rich diet is beneficial to health in preventing chronic inflammation, which is a main root cause of dyslipidemia (obesity, high LDL cholesterol), cardiovascular diseases, type 2 diabetes, and even neurodegenerative disorders. If you are an athlete, recreational or competitive, this is also important.

1- Oxidative stress and natural antioxidants:

High consumption of vegetables and fruits will help fight against exercise-induced oxidative stress, a normal by-product of sustained aerobic exercise (endurance). Plants are not only rich in vitamins, but also packed with antioxidants, which are called polyphenols or phytochemicals, produced to protect themselves against all aggressions from their environment: drought, high-sun exposure, frost, cold wind, attack of bacteria, etc.

Broccoli, for example, as well as other cabbage such as bok choy, kale or kai-lan, is high in a precursor of sulforaphane, a super antioxidant. Fun fact: This is why some elite runners like to eat broccoli after a race, for better recovery. Now, that being said, a bit of exercise-induced oxidative stress is actually beneficial, by optimizing training adaptation. But long and strenuous endurance exercise will generate a lot more.

Blueberries are rich in anthocyanins, carrots and green leafy vegetables in beta-carotene, astaxanthin, tomatoes in lycopene, beetroot in betalain… all those fancy names are naturally produced chemicals which are so beneficial to us!

But oxidative stress can also be induced by consumption of foods that will favour oxidation: high saturated fat, high sugary foods, and highly processed foods in general. And that kind of stress won’t have the same effect as the one generated by exercise. It has been demonstrated to trigger chronic inflammation, leading to metabolic diseases and all sorts of chronic diseases.

Even if plant-rich diets are proven to be healthy, if they are not balanced and rich in whole foods, they won’t be so beneficial. It is better to stay away from meat substitutes, most of them being ultra-processed foods with ingredients you don’t need.

2- Fibre for blood glucose and lipid control, and gut health:

Whole grains and legumes, beans, nuts and seeds will provide plenty of fiber (on top of the obvious protein sources), along with all vegetables and fruits. High fiber intake is associated with good blood sugar control, less LDL-cholesterol, and overall metabolic health. 

Why? Fibre is a general term, grouping different types of non-digestible carbohydrates found in plants. Fibre is a prebiotic (food) for our microbiome, our “good” gut bacteria, which will digest it for us, providing us in exchange some important compounds such as short-chain fatty acids and neurotransmitters that our brain can use. We have around trillions of them, mainly in our large intestine (colon). These friendly bacteria will also protect our gut lining by keeping a healthy mucus in place and will contribute to immunity, keeping invading pathogens at bay.

Takeaway:  For a stronger and healthier body, start planning to include a good diversity of plenty of whole and rich-plant foods in your diet, even if you are not planning to go fully plant-based. Enjoy!