Why Should Latinos Eat more Plants?
Eat more plants
Discover why eating more plants can lower your chronic disease risk and keep you healthy
Did you know that according to the Centers for Disease Control and Prevention (CDC), heart disease, cancer, stroke, and diabetes are among the top four causes of death among Hispanics? The main reason for this prevalence varies by country. Numerous factors impact health when it comes to chronic diseases. It can be related to low socioeconomic status, poverty, low education level, and not having appropriate access to health care and early diagnosis. Other factors are variations in genes, a person’s lifestyle, and geographical area. All of this can contribute to the severity of the disease and the increase in mortality.
However, this could be reduced by making appropriate diet changes. Many traditional Latino diets, while delicious, can be high in saturated fats, cholesterol, and added sugars, contributing to higher rates of chronic diseases among Latinos compared to the general population. We can start by swapping some foods, like replacing saturated fats (mainly found in animal products) with polyunsaturated fatty acids (nuts and seeds), to reduce the risk of cardiovascular diseases (CVD). By shifting towards more plant-based foods, Latinos can increase their consumption of fiber, vitamins, minerals, and antioxidants found abundantly in plants.
Previous research has studied the benefits of adding more plant foods to our plates, demonstrating favorable outcomes in individuals at risk or with chronic diseases (heart disease, cancer, stroke, and diabetes). Participants from these studies often have lower blood pressure, reduced diabetes medication, lost weight, improved energy metabolism, inflammation, a healthy immune system, and more.
What are plant foods?
Plant foods, or Plant-based diets, refer to diets rich in whole grains, legumes, fruits, vegetables, vegetable oils, nuts, and seeds. Plants’ antioxidants, fiber, micronutrients, and unsaturated fatty acid content offer increased protection against diseases. Plants are one of the best ways to prevent, treat, and, when done intensively, reverse chronic diseases.
As a Latino, would this be suitable for me?
The roots of Latin American dishes had plant-based foods as the main or only component on their plates. An example is when the Spaniards arrived in Mexico, natives cooked primarily with chili peppers, black beans, tomatoes, squash, and corn. Then, Spanish culture introduced cattle, pigs, and other livestock to many Latin American countries.
Balancing a Latin American plate with plant-based foods is more accessible than we might think, contributing to greater food security and affordability. Many plant-based staples like beans, lentils, and grains are cost-effective and widely available, making them accessible options for families looking to stretch their food budgets without compromising nutrition. For example, I grew up with many root vegetables in our backyard. One of my favorites was breadfruit. I can eat this boiled, fried, mashed, or any other form possible. We also had avocados, limes, mandarins, green plains, bananas, and sometimes green pigeon peas (gandules). Somedays, we had complete meals with dessert using what we had in our backyard, and it was fresh, delicious, and accessible.
A well-balanced Latin American plate with plant foods can include tortillas or rice in the grains group, beans, tofu, or tempeh in the protein group, and a mix of starchy or non-starchy vegetables in the vegetable group. Embracing a plant-based diet allows Latinos to reconnect with their culinary roots while promoting dishes often rich in flavor, nutrients, and history.
It’s not complicated or expensive, and you don’t need to restrict yourself from your favorite cultural foods. If you need help balancing your plate, talk to a licensed/registered dietitian.
Do you want to schedule a nutrition consultation? Click here to learn more about my services and how I can help you.
Need recipe ideas?
Check out some plant-based versions of my favorite recipes here:
Dark Chocolate Hazelnut Spread
Please note that this article doesn’t substitute medical advice or treatment. If you wish to start incorporating or eliminating certain foods and receive medical treatment, contact a registered dietitian nutritionist (RDN) close to you or in your insurance network. The RDN will examine your health history, medical treatment and diagnosis (if any), medications, and recent laboratories to make proper recommendations that align with your health and socioeconomic status. In a respectful, nonjudgmental way, the RDN will create goals with you to achieve your desired health outcomes.
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