If you want to improve your health and aren't eating a Whole Food Plant Based (WFPB) Diet, we encourage people to make a 100% shift to WFPB to see what it can do. And we understand that not everyone is going to go 100%. So, for those who want to "sample" what WFPB eating can do for them, Dr. Greger suggests three essential food groups to eat every day.
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We always encourage people to go 100% WFPB if they want to see the best results from a change on diet because it was so clear over the thirty-some years of sharing this with clients that those who made a 100% change saw great results, where those who made say an 80% change saw only about 20 to 30% of the results.
That being said, every little bit helps too. So it's good to know where to get the most bang for your buck if you're making the shift gradually. And that's what Dr. Greger points out so well.
To get the most benefit from changing what you eat, the three essential food groups to eat each day are berries, greens and legumes. Berries are the healthiest, most nutrient dense fruits we can eat. Greens are the healthiest, most nutrient dense vegetables we can eat. And legumes: beans, split peas and lentils provide the most longevity gain of any foods and are the centre piece of protein for every population in history. Additionally, all the blue zones (areas where people live the longest) around the world eat beans and lentils as their primary protein source.
So, that's where you get the most bang for your buck: berries, greens and legumes. And Dr. Greger also points out what to avoid, what not to eat, to improve our health with diet change: trans-fats, processed meats and "liquid candy": sodas and sugar sweetened liquids.
Trans-fats, although no longer legal in North America, still kill around half a million people a year around the world. Trans-fats are created when an oil is processed to become more solid at room temperature, like margarine or Crisco. It makes it easier to store and has a greater shelf life, but has a downside to our health, particularly heart health.
Trans-fats lower our good HDL cholesterol, raise the bad LDL cholesterol, increase inflammation and promote plaque buildup in arteries. They also increase the risk of stroke, some cancers and cognitive decline.
Processed meats like hot dogs, lunch meats and sausage have been shown to increase the risk of colorectal cancer, the number one cancer killer around the world. That's a good reason to avoid those if you want to be healthy.
And sodas or other sugar sweetened liquids affect many systems in the body causing a number of health concerns including weight gain and obesity, type 2 diabetes, heart disease, kidney disease, fatty liver disease and the increased risk of certain types of cancer.
Eliminating these foods and eating berries, greens and legumes every day are a great way to test how diet and lifestyle changes can impact your health. If you aren't already on a WFPB diet, give these simple changes a try and see what happens.
The recipe this week is a very quick and simple combination of Rice, Beans & Corn. When you need of a quick and easy meal that's highly nutritious and delicious, this one fits the bill. We top it with salsa, avocado and cilantro and, while it's heating, wash some lettuce for a quick salad. We have a fabulous meal in minutes that fits two of Dr. Greger's three essentials: greens and beans. Let us know what you think in the comments below.
To your Amazing Health,
Connie and Bill
Quick Rice, Corn & Beans (Serves 2)
- 1½ cups cooked whole grain that you enjoy (we use frozen and thaw it)
- 1 15-oz can (1½ cups) red kidney beans or bean you enjoy, drain well
- 2 cups frozen corn
- ½ cup filtered water
Toppings: (We typically use the first three)
- Salsa
- Avocado
- Cilantro
- Fresh tomato, diced
- Onion, diced
- Olives, sliced
In a medium pan, add filtered water, whole grain, beans and corn. Warm, stirring often. When warm, serve adding toppings that you enjoy.