Whole foods are foods with minimal processing, typically without long lists of ingredients, that often retain more fiber and nutrition than processed products.
Eating mostly whole food diet can help you to steer clear of unhealthy fats like trans and saturated fats, in addition to excess sugar and salt consumption. Furthermore, this diet can support your good gut bacteria for improved digestion.
They are closer to their natural state
Whole foods are minimally processed and retain many of their natural vitamins, minerals and fiber content. Furthermore, these foods tend to contain less fat, salt and sugar that could potentially lead to health complications; making them ideal for diets focused on plant-based nutrition that prioritize fruits, vegetables, whole grains and legumes while limiting ultra-processed products; animal products; as well as foods containing excess added salt sugar fat content.
However, it’s important to recognize that even foods labeled as ‘whole foods’ may still have been processed to some degree. For instance, roasted pistachios and bagged salad are both considered whole foods while creamed corn or mashed peaches would likely fall outside this definition as they undergo more processing than either option. Research studies have demonstrated that people who follow whole-food plant-based dietary patterns tend to have greater intakes of calcium, iron and vitamin D; they also experience lower rates of chronic diseases than those who don’t.
They are more enjoyable to eat
Whole foods are those which have undergone minimal processing to retain their natural vitamins, minerals, fiber and flavor. Whole foods tend to be healthier than processed ones due to lower sodium, fat and sugar intake; furthermore they’re easier for our bodies to digest than heavily processed food products which often contain chemicals, added salts or harmful trans-fatty acids.
Selecting whole food options requires more work in the kitchen, but using a slow cooker or investing in an instant pot can make this task simpler. There is an abundance of recipes online featuring whole food ingredients; plus you can easily experiment with adding spices and herbs for an additional creative twist to your meals!
Eatening a whole-food plant-based diet can be daunting for newcomers to this way of eating. Achieved through strict compliance to “clean eating”, such dietary patterns may result in feelings of guilt when processed foods are eaten instead.
They are a healthier choice
Diets consisting primarily of whole foods are healthier choices than ones which rely heavily on processed food products, since processed items typically contain high amounts of saturated fat, added sugar and salt which may increase your risk for heart disease and high blood pressure. Whole food diets tend to have much lower amounts of these additives while providing more fibre to keep you feeling satiated while decreasing risks related to heart disease and weight gain.
However, it’s essential that your whole foods diet includes some healthy processed food options as well. Otherwise, overemphasizing whole foods could lead to an unhealthy fixation on “clean eating”, prompting feelings of guilt or shame when something doesn’t align with your dietary goals – something which could exacerbate disordered eating issues further.
They can help to regulate your blood sugar levels
No matter whether you already have diabetes or are at risk, maintaining stable blood glucose levels requires eating healthily. Opting for whole food rather than highly processed varieties is key in order to successfully controlling blood glucose.
A whole food diet emphasizes fruits, vegetables, lean meats, fish, legumes, nuts and seeds as key components. Fermented foods like kimchi and sauerkraut have also been proven to aid blood sugar regulation.
Eating more whole plant-based foods and less meat can help lower cholesterol levels while protecting against heart disease. Plant-based foods tend to contain more vitamins, minerals and antioxidants than processed ones.
As part of your daily routine, it’s key to remember that this eating pattern should not be treated as a strict diet. No matter what is on your plate, always exercise and take medications prescribed by your physician in order to remain healthy – doing both together will greatly decrease your chances of diabetes.
