Why Eat Vegetables? Beyond Grandma’s Advice

Vegetables are often praised for their health benefits. But it’s important to go beyond common health clichés and truly understand how and why vegetables contribute to arterial and cardiovascular health.

Common Claims About Vegetables:

They’re often portrayed in media as superhero foods that “clean” arteries or “lower” blood pressure.

These claims, while well-intentioned, can be misleading and oversimplify complex biological processes.

Misconceptions in Nutritional Thinking:

“Take this for that” model: Whether it’s pills or food, using things to treat symptoms (instead of causes) reflects shallow health thinking.

Food as medicine fallacy: Thinking vegetables or nutrients directly cure diseases is misguided. They support health but don’t work like drugs.

What Actually Causes Arterial Clogging?

It’s not the absence of vegetables.

Real causes include:

Genetics

Chronic low-grade inflammation

Oxidative stress

Processed foods high in:

Refined sugar

Excess carbs

Industrial seed oils

These lead to insulin resistance, obesity, type 2 diabetes, and ultimately heart disease.

So, Why Eat Vegetables Then?

1. They Replace Harmful Foods

When you eat more vegetables, you eat less junk.

This indirectly improves health by lowering sugar, insulin, and inflammation.

2. They’re Low in Carbs

Most vegetables are low in digestible carbs, which helps avoid insulin spikes.

Lower insulin levels support cardiovascular and metabolic health.

3. They Contain Nutrients

Micronutrients (vitamins & minerals): Found in vegetables, but also in meat, fish, seeds.

Vegetables are not uniquely rich in micronutrients.

4. They Contain Non-Nutrients (The Real Key)

This includes:

Fiber

Phytochemicals (like polyphenols, stilbenes, curcumin)

Non-nutrients don’t feed you directly—they feed and regulate your gut bacteria.

The Microbiome: A Vital “Organ”

Around 40 trillion bacteria live in your gut, interacting with your body over an area of ~3,000 sq. ft.

A balanced microbiome helps:

Inhibit harmful pathogens

Support immune function

Maintain gut lining and nutrient absorption

Non-nutrients like fiber and plant chemicals support this microbial ecosystem.

Understanding Fiber & Phytochemicals

Fiber: Undigestible by humans, but feeds beneficial gut bacteria.

Phytochemicals: Over 10,000 known plant chemicals act as mild toxins that protect plants. In humans, they:

Act as antimicrobials

Modulate gut flora

Have low absorption (bioavailability), but that’s okay—they work inside the gut, not the bloodstream.

The Problem of Sensitivity and Inflammation

In some people, plant chemicals can trigger hypersensitivity reactions and inflammation.

This is often due to gut dysbiosis (imbalanced microbiome).

Dysbiosis → Reactions → More inflammation → Worse dysbiosis (vicious cycle)

The Carnivore Diet as an Intervention

For some, eliminating plant foods (carnivore diet) reduces inflammation and symptoms.

Meat tends to be well tolerated and least likely to trigger reactions.

But long-term, this may not be optimal.

Rebuilding the Gut Flora

Once inflammation is reduced:

Start restoring gut flora using:

Probiotics

Fermented foods (e.g., yogurt)

Microbial diversity tests (e.g., DNA stool tests)

Gradually reintroduce plants to promote microbial diversity.

Aim for a varied diet:

Multiple types of fiber

A wide range of vegetables

Diverse phytochemicals

No One-Size-Fits-All “Superfood”

There’s no magical top-10 list.

What works for one person may irritate another.

Key: Variety and balance, not hype or ranking.

Special Notes on Certain Vegetables:

Nightshades (e.g., tomatoes, eggplant) can cause reactions in some due to lectins.

Cruciferous vegetables (e.g., broccoli, kale) and leafy greens (e.g., spinach, arugula) are beneficial due to fiber and phytochemicals.

They support microbiome health and metabolic balance.

Takeaway

Vegetables don’t “unclog” arteries like a drain cleaner.

They support systemic health by:

Reducing harmful foods

Feeding gut microbes

Supporting metabolic function

Promoting inflammation control through microbiome balance

Summary Principle:
Don’t eat vegetables to “treat” heart disease like a pill—eat them to build a thriving internal ecosystem that prevents disease in the first place.