Understanding the '30 Plants a Week' Challenge
The recommendation to consume 30 different plant types each week originated from the 2018 American Gut Project, which studied the gut microbiome of over 10,000 people. The research found a direct link between dietary diversity and the health and variety of gut microbes. This is because different plants provide unique types of fiber and polyphenols, which act as prebiotics to feed various beneficial bacteria in the gut. A diverse microbiome is linked to numerous health benefits, including better immunity, improved digestion, and a lower risk of chronic diseases such as type 2 diabetes and heart disease.
The challenge is not about portion size, but about the number of different plant species. Counting a wide range of plant-based foods, not just fruits and vegetables, helps make this goal achievable and enjoyable.
What Counts as a Plant?
The term 'plant' in this context is broad and includes more than just your typical fresh produce. A 'plant point' is awarded for each unique type of plant food eaten during the week. This includes:
- Vegetables: Including starchy and non-starchy varieties. Different colors of the same vegetable, such as red and yellow peppers, also count as separate points.
- Fruits: Fresh, frozen, tinned, and dried fruits are all included.
- Legumes: Beans, lentils, and peas are excellent for boosting your count.
- Whole Grains: Brown rice, oats, quinoa, barley, and whole wheat products are all eligible.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and sunflower seeds are easy additions.
- Herbs and Spices: Fresh or dried herbs and spices each count, typically for a quarter of a point due to the small quantities used.
- Specialty Items: Dark chocolate (over 70% cocoa), coffee, and tea also contribute.
Where do potatoes fit in?
Unlike the older '5-a-day' guidance, which often excluded potatoes as a starchy carbohydrate, the '30 plants a week' challenge fully embraces them. Potatoes are undeniably a plant, and a versatile one at that. A russet potato is a different plant from a sweet potato, and a purple potato offers different nutritional benefits, such as unique antioxidants. Including them is a valid and beneficial way to boost your plant diversity score.
Nutritional Comparison: Potatoes vs. Other Plant Foods
To see how potatoes stack up nutritionally, let's compare a medium white potato and a medium sweet potato to other common plant foods. All varieties offer distinct health benefits.
| Nutrient | Medium White Potato (with skin) | Medium Sweet Potato (with skin) | 1 Cup Cooked Brown Rice | 1 Cup Cooked Black Beans |
|---|---|---|---|---|
| Calories | 110 | 100 | 216 | 227 |
| Fiber | 2g | 4g | 3.5g | 15g |
| Protein | 3g | 2g | 5g | 15g |
| Carbohydrates | 26g | 23g | 45g | 41g |
| Potassium | 620mg | 440mg | 84mg | 611mg |
| Vitamin C | 30% DV | 30% DV | <1% DV | <1% DV |
| Vitamin A | 0% DV | 120% DV | <1% DV | <1% DV |
| Unique Benefits | Excellent source of potassium and vitamin C. | Rich in Vitamin A and anthocyanins in purple varieties. | Provides manganese and selenium. | High in fiber, folate, and manganese. |
This table illustrates that while potatoes are a significant source of carbohydrates, they also provide a powerful dose of potassium and vitamin C, rivaling or exceeding many other plant sources. Sweet potatoes offer a tremendous amount of Vitamin A, making both valuable additions to a diverse diet.
Practical Ways to Incorporate Potatoes and Increase Diversity
Achieving 30 plants a week can seem overwhelming, but integrating potatoes and other plants creatively can make it simple. Here are some strategies:
- Variety is Key: Instead of only having russet potatoes, swap in red, purple, or sweet potatoes during the week. Each variety counts as a separate plant.
- Use Herbs and Spices: A single potato dish can be seasoned with multiple herbs and spices, which each count as a quarter of a plant point. Consider adding fresh rosemary, dried paprika, and black pepper to your roasted potatoes for a flavor and diversity boost.
- Combine with Other Plant Foods: A baked potato topped with mixed beans or a vegetable chili can be a single meal packed with 5 or more plant points. Add spring onion and cilantro for even more variety.
- Explore Different Forms: Frozen mixed vegetables and tinned beans are convenient and count just as much as fresh options. Keep a variety stocked for easy meal additions.
Example Meal Plan for Plant Diversity
Here is an example of how to reach your goal over the week:
- Monday: Sweet potato and lentil soup (sweet potato, red lentils, onion, garlic, cumin, coriander) [5 plants].
- Tuesday: Mixed bean salad (kidney beans, chickpeas, black beans, cucumber, red onion, parsley, olive oil) [7.25 plants].
- Wednesday: Oatmeal with walnuts, blueberries, and cinnamon (oats, walnuts, blueberries, cinnamon) [3.25 plants].
- Thursday: Roasted chicken with mixed root vegetables (carrots, parsnips, turnip) [3 plants].
- Friday: Tofu and vegetable stir-fry with brown rice (tofu, brown rice, broccoli, bell pepper, carrots, ginger, sesame seeds) [7.25 plants].
- Saturday: Snack on mixed nuts and a piece of dark chocolate (almonds, cashews, hazelnuts, dark chocolate) [4 plants].
- Sunday: Homemade pizza with tomato passata, mushrooms, olives, and fresh basil (tomato, mushroom, olives, basil, whole wheat base) [5.25 plants].
This sample week demonstrates how manageable the target is when you strategically combine different plant-based ingredients in your meals.
Conclusion
Potatoes are a valuable and legitimate part of the '30 plants a week' challenge. Their inclusion, alongside a diverse array of fruits, vegetables, legumes, whole grains, nuts, and seeds, is an excellent strategy for nourishing a healthy and diverse gut microbiome. The key takeaway is to focus on variety and to utilize different types and colors of potatoes to reap their unique nutritional benefits. By embracing this goal, you move beyond simple portion counting and focus on adding richness and diversity to your diet, leading to tangible improvements in overall health. It’s a simple mindset shift that encourages culinary creativity and provides significant health rewards.
This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional or registered dietitian for personalized nutrition guidance.
