There are several debates over which diet is best for you.
Nonetheless, the health and wellness groups believe that diets emphasizing fresh, whole products while limiting processed meals are better for general health.
That is precisely what the whole-foods, plant-based diet does.
It promotes weight loss and improves health by focusing on less processed meals, particularly vegetables.
This article discusses whole foods, a plant-based diet, possible health advantages, items to consume, and a sample meal plan.
What Is a Whole-Foods, Plant-Based Diet?
There is no consensus on what defines a whole-foods, plant-based diet (WFPB). The WFPB diet is more of a way of life than a specific diet.
This is because plant-based diets can vary substantially depending on how many animal products a person consumes.
Nonetheless, the following are the fundamental principles of a whole-foods, plant-based diet:
- Whole, less processed meals are emphasized.
- Limits or avoids the use of animal products.
- Plants like vegetables, fruits, whole grains, legumes, seeds, and nuts should make up most of your diet.
- Refined foods such as added sugars, white flour, and processed oils are prohibited.
- Food quality is extensively considered, with many proponents of the WFPB diet favoring locally produced, organic food wherever feasible.
Because of this, this diet is frequently mistaken for vegan or vegetarian diets. These diets, while comparable in some aspects, are not the same.
Vegans refrain from ingesting animal products, including dairy, meat, poultry, fish, eggs, and honey. Vegetarians abstain from eating meat and poultry. However, some vegetarians consume eggs, shellfish, or dairy.
In contrast, the WFPB diet is more adaptable. Followers consume vegetables primarily, but animal items are not prohibited.
While one WFPB dieter may consume no animal products, another may consume limited amounts of eggs, poultry, fish, meat, or dairy.
It Can Help You Lose Weight and Improve Your Health
Obesity has reached pandemic proportions. Nearly 69 percent of individuals in the United States are overweight or obese (1).
Fortunately, implementing dietary and lifestyle adjustments can help you lose weight and improve your health in the long run.
Many studies have indicated that plant-based diets can help you lose weight.
The WFPB diet’s high fiber content and the elimination of processed foods are a winning combination for losing weight.
A meta-analysis of 12 research involving over 1,100 participants discovered that those assigned to plant-based diets shed considerably more weight — roughly 4.5 pounds (2kg) over an average of 18 weeks — than those set to non-vegetarian diets (2).
Adopting a nutritious plant-based diet may also help you lose weight in the long run.
In a study of 65 overweight and obese people, those on a WFPB diet dropped much more weight than the control group and maintained that weight reduction of 9.25 pounds (4.2kg) throughout a one-year follow-up period (3).
Furthermore, eliminating processed items that are not permitted on a WFPB diet, such as soda, candy, fast food, and refined grains, is a powerful weight reduction technique in and of itself (4, 5).
It Benefits some Health Conditions
Adopting a plant-based, whole-food diet helps your waistline and minimizes your risk and symptoms of some chronic conditions.
Heart Disease
One of the most well-known advantages of WFPB diets is their heart healthiness.
However, the quality and variety of foods included in the diet are essential.
Extensive research of over 200,000 people discovered that those who ate a healthy plant-based diet rich in vegetables, fruits, whole grains, legumes, and nuts had a considerably lower chance of getting heart disease than those who did not.
On the other hand, unhealthy plant-based diets high in sugary beverages, fruit juices, and refined grains were linked to a modestly higher risk of heart disease (6).
When following a plant-based diet, eating the proper foods is crucial for heart disease prevention, which is why following a WFPB diet is the best option.
Cancer
According to research, eating a plant-based diet may lower your risk of some forms of cancer.
A study of nearly 69,000 adults indicated that vegetarian diets were related to a considerably decreased incidence of gastrointestinal cancer, particularly among Lacto-ovo vegetarians (vegetarians who eat eggs and dairy) (7).
Another primary research with over 77,000 participants found that vegetarians had a 22% reduced chance of acquiring colorectal cancer than non-vegetarians.
Pescatarians (vegetarians who consume fish) had the best protection against colorectal cancer, with a 43% lower risk when compared to non-vegetarians (8).
Cognitive Decline
Some research suggests that eating lots of veggies and fruits might help reduce or avoid cognitive decline and Alzheimer’s disease in older adults.
Plant-based diets contain more plant chemicals and antioxidants, which have been demonstrated to reduce Alzheimer’s disease development and cognitive repair impairments (9).
Increased consumption of fruits and vegetables has been closely linked to a decrease in cognitive decline in several studies.
A meta-analysis of nine trials involving over 31,000 adults found that eating more fruits and vegetables reduced the chance of getting cognitive impairment or dementia by 20%. (10).
Diabetes
Adopting a WFPB diet may be beneficial for diabetes management and risk reduction.
According to the research of over 200,000 participants, those who maintained a healthy plant-based eating pattern had a 34% reduced chance of acquiring diabetes than those who followed bad, non-plant-based diets (11).
Another study found that plant-based diets (vegan and Lacto-ovo vegetarian) were related to a nearly 50% lower incidence of type 2 diabetes when compared to non-vegetarian diets (12).
Furthermore, plant-based diets have been demonstrated to enhance blood sugar management in people with diabetes (13).
Adopting a Whole-Foods, Plant-Based Diet Is Good for the Planet
Switching to a plant-based diet can help safeguard the environment and your health.
People who eat a plant-based diet leave a lesser environmental imprint.
Adopting sustainable eating habits can help reduce greenhouse gas emissions, water usage, and the amount of land required for factory farming, all of which contribute to global warming and environmental damage.
A study of 63 studies found that diets with the least quantity of animal-based items, such as vegan, vegetarian, and pescatarian diets, had environmental advantages.
According to the study, altering Western food patterns to more sustainable, plant-based dietary habits may result in a 70% decrease in greenhouse gas emissions and land usage and a 50% reduction in water consumption (14).
Furthermore, lowering your use of animal products and choosing local, sustainable produce supports the local economy and decreases your reliance on factory farming, an unsustainable way of food production.
Foods to Eat on a Whole-Foods, Plant-Based Diet
Animal products are the center of many people’s diets, from eggs and bacon for breakfast to steak in the evening.
Meals should revolve around plant-based foods while transitioning to a plant-based diet.
If animal foods are consumed, they should be consumed in moderation and with care for the item’s quality.
Dairy, eggs, poultry, meat, and seafood should be utilized as a supplement to a plant-based diet rather than as the primary focus.
A Whole-Foods, Plant-Based Shopping List
- Berries, citrus fruits, pears, peaches, pineapple, bananas, and other fruits
- Kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, and other vegetables
- Potatoes, sweet potatoes, butternut squash, and other starchy vegetables
- Brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, and other whole grains
- Avocados, olive oil, unsweetened coconut, and other healthy fats
- Peas, chickpeas, lentils, peanuts, black beans, and other legumes
- Almonds, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, natural peanut butter, tahini, and other seeds, nuts, and nut butter
- Plant-based milk that is not sweetened: includes coconut milk, almond milk, cashew milk, and so on.
- Basil, rosemary, turmeric, curry, black pepper, salt, and other spices, herbs, and condiments
- Salsa, mustard, nutritional yeast, soy sauce, vinegar, lemon juice, and other condiments
- Tofu, tempeh, plant-based protein sources, or powders with no added sugar or artificial chemicals are examples of plant-based protein.
- Coffee, tea, sparkling water, and other beverages
When adding animal products to your plant-based diet, consider high-quality goods from grocery shops or, better yet, buy them from local farms.
- When possible, use pasture-raised eggs.
- When possible, use free-range or organic poultry.
- When feasible, pastured or grass-fed beef and pig.
- Seafood: When possible, wild-caught from sustainable fisheries.
- Organic dairy products from pasture-raised cows are preferred wherever possible.
Foods to Avoid or Minimize in This Diet
The WFPB diet is a manner of eating that emphasizes eating foods in their most natural state. This means that highly processed foods are not permitted.
Focus on fresh foods while shopping for groceries, and when buying foods with a label, go for those with the fewest ingredients possible.
Foods to Avoid
- Fast food includes fries, cheeseburgers, hot dogs, and chicken nuggets.
- Table sugar, soda, juice, pastries, cookies, candies, sweet tea, sugary cereals, and so on.
- White rice, white pasta, white bread, bagels, and other refined grains
- Chips, crackers, cereal bars, frozen meals, and other packaged and convenience foods
- Vegan-friendly processed foods include plant-based meats such as Tofurkey, fake cheeses, vegan butter, and so on.
- Equal, Splenda, Sweet’N Low, and other artificial sweeteners
- Bacon, lunch meats, sausage, beef jerky, and other processed animal goods
Foods to Minimize
While healthful animal foods can be incorporated into a WFPB diet, the goods listed below should be avoided in all plant-based diets.
- Beef
- Pork
- Sheep
- Game meats
- Poultry
- Eggs
- Dairy
- Seafood
A Sample Meal Plan for One Week
Transitioning to a plant-based, whole-food diet does not have to be complicated.
The one-week menu below might help you get started. It contains a few animal products, but the level to which you use animal items in your diet is entirely up to you.
Monday
- Breakfast: Coconut milk oatmeal with berries, coconut, and walnuts.
- For lunch, a large salad with fresh veggies, chickpeas, avocado, pumpkin seeds, and goat cheese.
- Butternut squash curry for dinner.
Tuesday
- Full-fat plain yogurt topped with sliced strawberries, unsweetened coconut, and pumpkin seeds for breakfast.
- Chili without meat for lunch.
- Tacos with sweet potato and black beans for dinner.
Wednesday
- Smoothie created with unsweetened coconut milk, berries, peanut butter, and unsweetened plant-based protein powder for breakfast.
- Hummus and vegetable wrap for lunch
- Dinner: Pesto-tossed zucchini noodles with chicken meatballs.
Thursday
- Savory oatmeal with avocado, salsa, and black beans for breakfast.
- Salad with quinoa, vegetables, and feta for lunch.
- Grilled fish with roasted sweet potatoes and broccoli for dinner.
Friday
- Frittata with tofu and vegetables for breakfast.
- Lunch: A large salad with grilled shrimp on top.
- We roasted portobello fajitas for dinner.
Saturday
- Smoothie with blackberries, kale, cashew butter, and coconut protein for breakfast.
- Lunch: Sushi with vegetables, avocado, and brown rice, served with a seaweed salad.
- Dinner will consist of a cheese-filled eggplant lasagna and a huge green salad.
Sunday
- Breakfast: An egg-based vegetable omelet.
- Lunch: quinoa with roasted vegetables and tahini.
- Dinner: Black bean burgers with sliced avocado served on a huge salad.
As you can see, a whole-foods, plant-based diet aims to limit your intake of animal products.
However, many people who follow WFPB diets use more or fewer animal products based on their own dietary needs and preferences.
The Bottom Line
A whole-foods, plant-based diet is a manner of eating that emphasizes plant foods while avoiding harmful foods such as added sugars and processed carbohydrates.
Plant-based diets have been linked to various health benefits, such as a lower risk of heart disease, some malignancies, obesity, diabetes, and cognitive decline.
Furthermore, shifting to a more plant-based diet is a good decision for the environment.
Regardless of the style of whole-foods plant-based diet you select, eating this way will improve your health.
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