The 30-Plants-a-Week Challenge Explained
The 30-plants-a-week challenge, popularized by nutritional research, is based on the idea that the diversity of plant foods consumed is a primary factor in nurturing a healthy and diverse gut microbiome. The gut microbiome is the collection of trillions of microorganisms living in your intestines, and its diversity is linked to numerous health benefits, including improved digestion, stronger immunity, and reduced inflammation. Rather than focusing on portion size, the challenge encourages the exploration of a wide variety of plant foods across different categories, and each new plant food eaten during the week counts as one point, or a fraction thereof.
What Counts as a Plant Point?
The challenge is surprisingly inclusive, extending beyond just fruits and vegetables. The six main categories of plant foods that count towards your weekly total are:
- Vegetables: Including fresh, frozen, tinned, fermented, and different colored varieties (e.g., red and yellow peppers count as two points).
- Fruits: Fresh, frozen, dried, and different colored varieties.
- Wholegrains: Such as oats, brown rice, quinoa, and barley.
- Legumes: Including lentils, chickpeas, and various beans.
- Nuts and Seeds: All types, from almonds and walnuts to chia and flax seeds.
- Herbs and Spices: These contribute towards the count, typically as a fraction of a point due to the smaller amounts used.
The Inclusion of Oils in Your Plant Count
For those questioning if oils count, the answer is nuanced. While many refined vegetable and seed oils do not count due to their processing, high-quality, minimally processed oils like extra virgin olive oil do make a contribution. These are counted not for their fiber content (which is minimal or non-existent), but for their rich concentration of beneficial plant compounds known as polyphenols.
Do oils count in 30 plants a week? The Details
According to experts, including Professor Tim Spector of ZOE who helped popularize the challenge, extra virgin olive oil counts as a quarter of a plant point. Other oils, particularly highly refined seed oils such as corn, sunflower, or canola oil, are typically not included. The rationale is that their extensive processing strips away most of the beneficial polyphenols and other compounds present in the original plant source. Therefore, the quality and extraction method of the oil are critical factors.
Why the Distinction Matters
The focus of the 30-plants-a-week challenge is not just on volume but on variety and the intake of a broad spectrum of nutrients and fibers that feed different gut bacteria. When plants are highly processed, they often lose these crucial components. For example, a single variety of whole grain counts towards the total, but white flour, which is a refined grain, does not. Similarly, the unrefined nature of extra virgin olive oil preserves compounds that refined seed oils lack. This emphasizes the challenge's core principle of favoring whole or minimally processed foods.
Comparison of Oils for the 30-Plant Challenge
| Feature | Extra Virgin Olive Oil (EVOO) | Refined Seed Oils (e.g., Canola, Sunflower) |
|---|---|---|
| Plant Count Status | Yes, counts as ¼ of a plant point. | No, generally does not count. |
| Source | Produced from pressing the fruit of olive trees. | Extracted from seeds, often with high heat and chemical solvents. |
| Processing | Minimally processed (e.g., cold-pressed), preserving beneficial compounds. | Extensively processed, stripping away many nutrients. |
| Key Compounds | Rich in polyphenols and monounsaturated fats. | High in polyunsaturated fats (Omega-6), but lacking in the polyphenols found in EVOO. |
| Nutrient Preservation | High degree of nutrient retention due to minimal processing. | Lower nutrient density and stability due to processing. |
Practical Ways to Incorporate Oils and Other Plant Points
Achieving 30 plants a week is more manageable than it sounds, especially when you understand what counts. Here are some strategies:
- Embrace Herbs and Spices: Sprinkle different herbs and spices on every meal. A mix of cumin, turmeric, and paprika in a curry can add points quickly. Use fresh basil in a salad or dried oregano in your pasta sauce.
- Boost Your Breakfast: Add a handful of mixed nuts and seeds (e.g., almonds, chia, flax) and a variety of fruits (berries, banana) to your morning oats or yogurt. These additions can rack up points effortlessly.
- Sauces and Dressings: Instead of a store-bought dressing, make your own with a high-quality extra virgin olive oil, herbs, and spices. A homemade pesto with basil, pine nuts, and garlic is a great example.
- Create Complex Dishes: Soups, stews, and salads are excellent for adding a variety of plants. A mixed bean salad or a vegetable soup can contain five or more different plant sources in a single serving.
The Role of Whole vs. Processed Foods
Remember, the guiding principle is dietary diversity and favoring whole foods. The focus is on what you add to your diet, not what you restrict. While achieving 30 plant points is a great goal, simply increasing your plant intake by consistently adding an extra portion of vegetables, a handful of seeds, or swapping refined grains for whole grains is a win for your health. A diverse diet, rich in different types of plant fibers, is what truly cultivates a robust and resilient gut microbiome.
Conclusion
The question of whether oils count in the 30 plants a week challenge has a clear but specific answer: high-quality oils like extra virgin olive oil are valuable contributors, typically counting as a quarter of a point, while most processed seed oils do not. This is because the challenge emphasizes the health-promoting compounds found in whole and minimally processed plants, including the polyphenols and healthy fats retained in EVOO. By diversifying your intake across all plant categories—from fruits and vegetables to nuts, seeds, and spices—you can successfully support your gut microbiome and enhance your overall nutrition. Focusing on variety and quality over volume, with the strategic inclusion of beneficial oils, is key to achieving this goal and reaping the associated health benefits.
Outbound Link
To learn more about the science behind the 30 plants a week approach, explore resources from ZOE, co-founded by Professor Tim Spector. ZOE: How to eat 30 plants a week.
