According to Statista Consumer Insights, 50% of American adults self-report themselves as healthy eaters. Eating whole foods is one excellent way to improve health and wellness, as these foods are full of nutrients and lack added sugar, salt, and fat. From chickpeas to eggs, adding whole foods to your daily diet will help you look and feel your best!
Keep reading to learn more about the power of a whole foods diet and how to take the first step towards healthy eating and holistic wellness.
Key Takeaways
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Whole foods are foods that are as close to their natural state as possible and have undergone minimal or no processing.
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Processed foods typically have added sugar, salt, and fats and lack nutrients, vitamins, and minerals.
- A whole foods diet has many potential health benefits, including a strengthened immune system, chronic disease management, and improved gut health.
- Some examples of whole foods include whole grains, lean proteins, nuts, seeds, fruits, and vegetables. Highly processed foods, unhealthy fats, and artificial sweeteners should be avoided.
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What Are Whole Foods?
Though half of American adults self-report themselves as healthy eaters, 36% of Americans consume fast food regularly. On top of that, over 40% of American adults are obese, which often leads to serious medical issues such as high blood pressure, cardiovascular disease, and type 2 diabetes.
A well-rounded diet is key to bettering one's overall health. After all, you are what you eat! However, many strict diets and eating regimens can be overwhelming and restrictive. On the other hand, a whole-food diet is a lifelong approach to dieting that influences food choices.
Processed foods usually contain added sugar, salt, and fat. Whole foods are foods that have not been processed. Whole foods retain the original nutrients, vitamins, or minerals.
In general, whole foods are as close to their natural state as possible.
What Is a Whole Foods Diet?
A whole foods diet is unlike a commercial diet. It doesn't involve a carefully structured meal plan in hopes of some specific benefit. Instead, a whole foods diet is a lifelong approach to eating that is designed to be sustainable.
It promotes overall wellness at its core.
A whole foods diet requires one to prioritize eating whole foods. This also involves avoiding processed foods.
This eating style is commonly referred to as "plant-forward," though there are many animal products that can be considered whole foods. A whole foods plant-based diet doesn't require an individual to follow vegan or vegetarian diets.
Fruits and vegetables are a cornerstone of a whole foods diet. Other whole foods include whole grains, eggs, shellfish, beans, nuts, and seeds.
What Are Minimally Processed Foods?
Whole foods are foods that are as close to their natural form as possible. However, this isn't a black-and-white definition. It's nearly impossible to concretely define foods as either "whole" or "processed."
Some foods undergo minimal processing and may contain some added sugar, salt, or fat but still retain many of the natural nutrients.
There are some lightly processed foods like yogurt and cheese that can be included in a whole foods diet. Canned and frozen fruits and vegetables without added sugar or salt can also be considered whole foods.
The idea behind a whole foods diet is to consume as few processed foods as possible. The purpose is to primarily eat natural foods that are as close to their organic state as possible.
Whole Foods vs. Processed Foods
Whole foods and processed foods are not similar when it comes to the degree of nourishment they offer.
Whole Foods
Whole foods are foods that are as close to their natural state as possible and have undergone no or very minimal amounts of processing. Examples of whole foods include legumes, seeds, nuts, fish, eggs, fruits, and vegetables.
Minimally Processed Foods
Before engaging in a whole foods diet, it's important to recognize that many of the foods you eat are likely processed to some degree. Being aware of what you eat is important.
Keep in mind that there are some healthy whole foods that may have been processed to a minuscule degree.
There are many healthy foods that are actually lightly processed, unbeknownst to the consumer. Nutritionally altered foods like canned beans or frozen corn may be considered whole foods, though they are still minimally processed.
There's no such thing as a black-and-white whole foods diet.
However, it's important to just be active in your daily diet. Pay attention to the ingredient lists and try to buy foods that are close to their natural state. If you're not conscious about the foods you eat, it's easy to get swept away and unknowingly consume ultra-processed foods on a daily basis.
Your body and mind deserve more than that!
Processed Foods
Processed foods have undergone modifications that have altered their natural state. These modifications often serve to load the food with preservatives, artificial colors, or synthetic ingredients to enhance the color, flavor, and shelf life.
These foods are stripped of the essential nutrients they naturally come with, like vitamins, minerals, and fiber. In the end, they are filled with preservatives and artificial ingredients and loaded with sugar, sodium, and saturated fats.
Health Benefits of Whole Foods
Too much saturated fat, sodium, or added sugar can lead to an increased risk of developing a chronic disease.
On the other hand, eating whole foods has many benefits.
Chronic Disease Management & Prevention
A whole foods diet does allow consuming some animal products, but it is built around plant-based dietary patterns. Some research suggests that plant-based diets can help in chronic disease prevention and management.
One study in particular that individuals who eat plant-based foods have a 19% lower risk of dying from cardiovascular disease.
However, that's not all. Whole foods like whole grains, fermented dairy, fruit, vegetables, and nuts are associated with a lower risk of type 2 diabetes, cancer, and stroke. Whole foods are packed with nutrients, vitamins, and antioxidants that are beneficial for overall health.
Promotes Healthy Weight
Many diets intended to help individuals lose weight are not sustainable over the long term. Eating whole foods is a lifestyle choice that is designed to be sustainable. It's a cornerstone of a wellness lifestyle.
Many whole foods like whole grains, fruits, and vegetables are high in fiber, which encourages a healthy gut and digestion.
A whole foods plant-based diet also reduces the intake of processed foods and saturated fat, which can also help with weight management.
Stronger Immune System
Eating a variety of whole foods ensures your body gets all the necessary nutrients like zinc, selenium, and vitamin C. These nutrients are known to boost the body's immune system.
Ultra-processed foods are known to increase inflammation and affect gut health, which can also negatively impact the immune system.
Improved Gut Health
A whole foods plant-based diet features fiber-rich foods like whole grains, legumes, fruits, and vegetables. High fiber intake is known to encourage the presence of good gut bacteria and a healthy microbiome. It also can improve digestion and gastrointestinal health.
The Ultimate Whole Foods List
Foods to Eat on a Whole Foods Diet
There are many types of whole foods that you can include in your diet. In general, the main types of whole foods include:
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Fruits and vegetables. Apples, oranges, asparagus, green beans, bell peppers, avocado, carrots, broccoli, berries, spinach, etc., whether they be canned, fresh, or frozen.
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Whole grains. Brown rice, quinoa, whole wheat bread, oatmeal, steel-cut oats, farro, bulgur, etc.
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Legumes. Chickpeas, lentils, black beans, kidney beans, etc.
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Nuts and seeds. Almonds, pecans, walnuts, sunflower seeds, chia seeds, flaxseeds, pumpkin seeds, etc.
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Lean meats and proteins. Turkey, chicken breast, tofu, fatty fish, eggs, etc.
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Dairy products. Plain yogurt, milk, cheese, cottage cheese, etc.
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Healthy fats. Olive oil, avocado oil, etc.
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Herbs and spices. Turmeric, ginger, cumin, paprika, basil, parsley, cilantro, dill, etc.
Foods to Avoid on a Whole Foods Diet
A major aspect of a whole foods diet is avoiding certain types of foods. Fresh fruits, brown rice, and other unprocessed foods are excellent options while on a whole foods diet. However, foods high in sodium, sugar, and preservatives aren't as acceptable.
These are some foods that should be avoided in favor of whole foods:
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Processed foods. Chips, crackers, snack mixes, deli meat, snack bars, sugary cereal, ready meals, canned goods with added sugar or salt, etc.
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Fast food. French fries, burgers, pizza, hot dogs, etc.
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Added sugars and artificial sweeteners. Soda, energy drinks, sweetened drinks, candy, bakery treats, etc.
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Refined grains. White rice, white bread, white pasta, etc.
In addition to this list, be sure to avoid unhealthy fats, excess sodium, and added sugar.
Final Thoughts
A whole foods diet is the key to better overall health. A healthy plant-based diet filled with nutritious foods will give your mind and body the nourishment it requires!
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People Also Ask:
Is chicken considered a whole food?
Lean meats like chicken can be considered a whole food, as long as it is minimally processed. Foods that are as close to their natural form as possible and unprocessed are whole foods.
Is peanut butter a whole food?
Many whole foods are minimally processed, including peanut butter. Peanut butter that does not contain any added ingredients can be considered a whole food, even though peanut butter is minimally processed.
However, there are some forms of peanut butter, such as JIF peanut butter, that are not considered whole foods because of the added sugar, fat, and preservatives.
Is olive oil a whole food?
Unhealthy fats that are found in fast food and fried foods should be avoided on a whole foods diet. However, individuals can go for healthy fat sources like avocados, olive oil, nuts, and seeds. Olive oil that has undergone minimal processing may be considered a whole food.
Is cheese a whole food?
Cheese can be considered a whole food. Whole foods are foods that are as close to their natural form as possible. So, if the cheese is minimally processed and contains no added preservatives, it can be considered a whole food.
Always check the ingredient list and double-check what's inside the food you're eating. That's one of the best ways to determine if you're eating a whole food!
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