Whole foods are foods that are as close to their natural form as possible, and the whole foods diet refers to a less processed way of eating. Many types of whole foods are plant-based. Because they are as nature made them, they come without added fat, sugar, or sodium. Neither do they contain additives like salts, fats or other preservatives that you’d find in processed and refined foods.
While leafy vegetables are an important constituent of the whole food, plant-based regimen, it is virtually impossible to get enough calories from leafy vegetables alone to form a sustainable diet. Instead, starch-based foods like sweet potatoes, vegetables like corn and peas, fruit and whole grains like brown rice and quinoa, make up the basis of the whole foods diet.
The only exception to the unaltered nature of whole foods comes in the form of dairy products. Because pasteurisation is considered to be a process that doesn’t affect the nutrients of the food, non-homogenised milks, yoghurts and cheeses are technically also whole.
Compared to processed foods, junk foods, and fast foods, most whole plant foods are rich in fibre. Fibre benefits your health in numerous ways. It keeps the gastrointestinal (GI) tract moving, helps you feel full quicker, and it helps fight heart disease and diabetes. Eating fibre-rich foods is also linked to the maintenance of blood sugar, blood lipids (fats), and weight in adults.
Whole food tips:
- Replace half the white flour needed in your baking recipes with whole-wheat flour.
- Eat plenty of fresh vegetables and fruits.
- Eat lesser processed foods. They’re often loaded with added fat, sugar, salt, and additives.
- Consume non-sugary beverages such as water, mineral water, green tea (iced or hot), fresh fruit juice, and skim or soy milk.
A final note
It’s better to get your intake of fibre through foods rather than supplements. This is because most plant foods have both types of fibre (soluble and insoluble). Realistically, it can be difficult to completely avoid processed foods, but cutting them down and slowly replacing them with healthier options can be a great place to start.
