October 26, 2024

You Might Also Like: ZOE Science & Nutrition

1 hour 8 minutes

Introducing How to eat 30 plants this week | Hugh Fearnley-Whittingstall and Prof. Tim Spector from ZOE Science & Nutrition.

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Thirty plants this week, think you could do it? It might sound a lot, but it’s easier than you think. Fruit, veg, nuts, seeds, even coffee all count as plants.

Legendary chef Hugh Fearnley-Whittingstall joins us to share tips on eating more plants. Hugh’s new book ‘How to Eat 30 Plants a Week’ explores the wild world of legumes, grains, herbs and beyond. He explains that getting your thirty plants each week can be simple, fun and delicious.

Joining Hugh is Tim Spector - professor of genetic epidemiology at King’s College London and ZOE’s scientific co-founder. Tim explains why our gut microbiome loves plants, highlighting the importance of polyphenols, healthy fats and fiber.

You’ll finish this episode inspired, empowered and likely... hungry.

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Timecodes

00:00 Thirty plants every week?

01:57 Quickfire questions

05:04 What happens when we digest plants?

08:43 Why are plants so different?

11:28 Why eating the rainbow is important

18:42 Why 30 plants?

22:13 How much fiber should you eat a day?

25:53 The science that proves the power of plants

32:00 How to get more plants in your diet

34:45 How to get more plants on-the-go

38:36 Plant-based cooking made simple

46:45 Are dried and frozen plants just as nutritious?

47:51 How does cooking affect plants

48:56 What to do with your leftovers

49:44 Do mushrooms count as plants?

51:06 How important is organic food?

55:40 Hugh’s showstopper dish

57:16 Surprise taste-test from Hugh’s garden

Books

Hugh’s book How To Eat 30 Plants a Week

Tim’s book Food For Life

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - for a healthier microbiome in weeks

MenoScale Calculator - learn about your symptoms

Mentioned in today's episode

American Gut: an Open Platform for Citizen Science Microbiome Research (2018), published in mSystems from American Society of Microbiology

Could you eat 30 plant-based foods a week? (2021), published by World Cancer Research Fund

Adults Meeting Fruit and Vegetable Intake Recommendations — United States (2019), published by Centers for Disease Control & Prevention

Why 5 A Day? (2022), published by NHS

Increasing fruit and vegetable consumption to reduce the risk of noncommunicable diseases (2023), published by WHO

Fruit and vegetable consumption and incident breast cancer: a systematic review and meta-analysis of prospective studies (2021) published by British Journal of Cancer

Consumption of Plant Seeds and Cardiovascular Health: Epidemiological and Clinical Trial Evidence (2013), published by Circulation

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Episode transcripts are available here.

DISCLAIMER: Please note, this is an independent podcast episode not affiliated with, endorsed by, or produced in conjunction with the host podcast feed or any of its media entities. The views and opinions expressed in this episode are solely those of the creators and guests. For any concerns, please reach out to [email protected].

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