Diets that include whole foods can help lower your risk for heart disease, diabetes and other chronic illnesses – but what does that actually mean?
Whole foods refers to any product which remains as close as possible to its natural state, including fresh fruits and vegetables, intact whole grains, legumes, nuts and seeds. Even lightly processed items like roasted pistachios or bagged lettuce fit within this definition of whole food diets.
1. Fruits and Vegetables
Fruits and vegetables are at the core of a whole foods diet, while processed foods that may contain added sugar or salt increase your risk for chronic conditions like heart disease or diabetes.
When shopping for groceries, aim to stock up on fresh produce, lean protein sources like turkey and tofu, and whole grains such as quinoa or brown rice. Some frozen and canned products that don’t contain too much sodium and sugar may also be acceptable.
However, the definition of “whole food” can be vague at times; botanically speaking, tomatoes, peppers and eggplants are actually fruits rather than vegetables. Yet plant-based diets still play an integral part in living healthily – helping reduce inflammation and improve wellbeing.
2. Lean Proteins
Lean proteins are an integral component of a healthy diet, since they’re generally low in saturated fat and cholesterol content compared with traditional meat and dairy products like butter.
Plant-based foods are also an excellent source of lean protein, including tofu and tempeh (considered complete proteins as they provide all essential amino acids to the body) as well as beans like lentils and black beans. Plant sources tend to have lower saturated fat contents while providing additional benefits like fiber, vitamins, and other vital nutrients.
An exclusively whole foods diet can be difficult to sustain and may lead to an obsession with “clean eating.” For instance, eating canned tomatoes reduced in salt and sugar might provide essential nutrition – including the antioxidant lycopene!
3. Whole Grains
Whole grains are minimally processed foods that maintain many of their original nutrients, providing a healthful source of carbohydrates and providing essential fiber. Eating whole grain foods may help lower risk factors associated with type 2 diabetes, heart disease and cancer.
Foods made of whole wheat, corn, brown rice, oats, barley, quinoa and rye are considered whole grains. No matter its form – whole, cracked, rolled or flaked – in order to qualify as whole grain (Oldways WGC, 2017).
Eat more whole foods to reduce unhealthy choices like sugary beverages and refined grains. Check the Nutrition Facts and ingredient list on food labels; look for products with “whole grain” near the beginning of their ingredient lists.
4. Beans and Legumes
Beans and legumes such as chickpeas, kidney beans, lentils and peanuts are nutrient powerhouses when it comes to plant-based proteins; rich sources of iron, zinc, folate and potassium. In addition, these foods tend to be naturally low in sodium and saturated fat while offering great sources of fiber.
Legumes and beans boast a lower glycemic index than most foods, making them great choices for anyone trying to control their blood sugar. Furthermore, these delicious legumes and beans provide essential calcium, iron, magnesium, and folate essential for overall good health.
“Legumes”, “beans”, and “pulses” are often used interchangeably; however, these foods differ. Legumes refer to seeds that grow in pods while beans refer to any legume with bean-like shapes – kidney, black, pinto and navy beans are just some examples.
5. Nuts
Nuts are an integral component of whole foods diets. They provide protein, heart-healthy fats (including alpha-linolenic acid from plants), vitamins, and minerals – all necessary components to helping lower cholesterol, manage blood sugar, and decrease inflammation related to cardiovascular disease.
Four prospective studies with previously healthy populations demonstrated a dose-relationship between nut consumption and total CHD mortality [1,41,42,43]. Nuts contain many antioxidants such as flavonoids and phytosterols which may play a part in this effect.
Foods classified as nuts in botanical terms typically feature one seed encased by a hard, non-splitting shell, such as walnuts, hazelnuts and chestnuts. Peanuts do not qualify as true nuts because their outer layer opens easily; their similarities more closely resemble legumes than true nuts – however these distinctions don’t usually matter much for consumers.
