Whole Plant-Based Diet: Eating For A Healthier You

A whole-food, plant-based diet is a lifestyle that focuses on eating whole, unprocessed foods derived from plants. This includes whole grains, fruits, vegetables, legumes, nuts, and seeds. It is different from a vegan or vegetarian diet in that it does not necessarily exclude all animal products but rather emphasises plant-based foods. A whole-food, plant-based diet has been shown to have numerous health benefits, including lower risks of heart disease, certain cancers, obesity, diabetes, and cognitive decline. It is also environmentally friendly, reducing greenhouse gas emissions, water consumption, and land use associated with factory farming.

Characteristics of a Whole Plant-Based Diet

The benefits of a whole plant-based diet

A whole plant-based diet is a powerful way to improve your health, boost energy levels, and prevent chronic diseases. It is one of the most effective ways to live longer, help the environment, and reduce your risk of illness.

Weight Management

A whole plant-based diet makes it easy to lose weight and maintain a healthy BMI. Research shows that people who eat plant-based diets tend to be leaner than those who don't. A review of 19 intervention studies found that participants assigned to plant-based diets lost weight, with an average loss of 4.5 pounds over 18 weeks. This is because whole plant-based foods are low in calories, meaning you can eat a large volume without exceeding your calorie needs.

Disease Prevention and Reversal

A whole plant-based diet can prevent, halt, and in some cases, reverse chronic diseases. The scientific evidence is particularly strong when it comes to heart disease and diabetes. Research has also linked plant-based diets to lower rates of arthritis, improved liver function, and healthier kidneys.

Heart Health

A whole plant-based diet is highly effective at promoting cardiovascular health and preventing, halting, and even reversing heart disease, the leading cause of death in the United States. A 2021 review of 99 studies found that diets rich in whole and minimally processed plant-based foods were associated with a significantly lower risk of cardiovascular disease compared to diets high in meat and dairy. This is because animal-based foods are high in saturated fat and cholesterol, which raise blood cholesterol levels and cause fatty plaque buildup in the arteries.

Type 2 Diabetes

Healthy plant-based diets are associated with significantly lower rates of Type 2 diabetes and improved outcomes for those who already have this condition. A 2018 report found that plant-based diets were more beneficial than the diets recommended by several diabetes associations, offering greater improvements in physical and emotional well-being. Plant-based diets are low in saturated fat and high in fibre, which helps regulate blood sugar and absorb nutrients effectively.

Environmental Impact

Adopting a whole plant-based diet is one of the best things you can do for the environment. Animal agriculture is an incredibly inefficient use of resources, and a 2018 analysis found that livestock provides just 18% of calories consumed globally but takes up 83% of farmland. Plant-based diets are associated with fewer greenhouse gas emissions, reduced water consumption, and less land use, all of which are critical factors in combating global warming and environmental degradation.

Grocery Costs

Whole and minimally processed plant-based foods are not only healthy and sustainable but also affordable. Research shows that a plant-based diet can cut grocery bills by $750 per person annually. When you stock your kitchen with staples like brown rice, potatoes, and dried beans, you can create nutritious and satisfying meals at a low cost.

Longevity and Overall Health

A whole plant-based diet is a great way to improve your overall health and increase your chances of living a longer and healthier life. It can help lower your risk of chronic diseases, maintain a healthy weight, and boost your energy levels.

What foods to eat

A whole-food, plant-based diet is a lifestyle that focuses on eating whole, unrefined, or minimally refined plant-based foods. It is a return to natural flavours and optimal health.

Fruits

Any type of fruit, including apples, bananas, grapes, strawberries, citrus fruits, berries, cherries, apricots, plums, and so on.

Vegetables

A wide variety of vegetables, such as peppers, corn, lettuce, spinach, kale, peas, collards, cucumbers, spinach, broccoli, tomatoes, and more.

Tubers and Starchy Vegetables

Root vegetables like potatoes, sweet potatoes, yams, cassava, and butternut squash.

Whole Grains

Grains, cereals, and starches in their whole form, such as quinoa, brown rice, whole wheat, oats, barley, farro, millet, and wild rice.

Legumes

Beans, lentils, pulses, peas, and soybeans.

Healthy Fats

Avocados, olive oil, and unsweetened coconut.

Seeds, Nuts and Nut Butters

Almonds, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, natural peanut butter, tahini, and so on.

Plant-Based Milks

Unsweetened coconut milk, almond milk, cashew milk, and other plant-based milk substitutes.

Beverages

Coffee, tea, and sparkling water.

Spices, Herbs, and Seasonings

Basil, rosemary, turmeric, curry, black pepper, salt, and other herbs and spices.

Condiments

Salsa, mustard, nutritional yeast, soy sauce, vinegar, lemon juice, and other condiments.

Plant-Based Proteins

Tofu, tempeh, seitan, and plant-based protein sources or powders with no added sugar or artificial ingredients.

What foods to avoid

A whole-food, plant-based diet is a way of eating that celebrates plant foods and minimises animal products and highly processed foods.

Fast Food

Fast food items such as French fries, cheeseburgers, hot dogs, and chicken nuggets are highly processed and should be avoided.

Added Sugars and Sweets

Table sugar, soda, juice, pastries, cookies, candy, sweet tea, and sugary cereals are high in added sugars and should be avoided or minimised.

Refined Grains

White rice, white pasta, white bread, and bagels are examples of refined grains that have been stripped of their fibre and nutrients. These should be replaced with whole grain alternatives.

Packaged and Convenience Foods

Chips, crackers, cereal bars, and frozen dinners are often highly processed and loaded with unhealthy ingredients. It's best to avoid or minimise these types of foods.

Processed Vegan-Friendly Foods

Plant-based meats, faux cheeses, and vegan butters may seem like healthy alternatives, but they are still highly processed and should be limited.

Artificial Sweeteners

Artificial sweeteners like Equal, Splenda, and Sweet'N Low are often marketed as healthier alternatives, but they may have negative health effects and are best avoided.

Processed Animal Products

Bacon, lunch meats, sausage, and beef jerky are processed animal products that are high in saturated fat and preservatives. These should be avoided or minimised.

While the above foods should generally be avoided or minimised, it's important to note that a whole-food, plant-based diet can be flexible and allow for occasional indulgences. It's also worth mentioning that some animal products, such as lean meats and dairy, can be included in small quantities if desired. However, the focus of this diet is primarily on plant-based sources of nutrition.

How to transition to a whole plant-based diet

A whole-food, plant-based diet is a great way to improve your health, boost energy levels, and prevent chronic diseases. It can be a challenging transition, especially if you've been eating a Standard Western diet, but with some planning, it is achievable. Here are some tips to help you transition to a whole-food, plant-based diet:

• Start with small changes: Eliminate two animal-based foods and replace them with healthier alternatives. For example, switch out dairy products for plant-based alternatives like cashew milk or almond milk. Try making bean chilli instead of meat chilli. You can also incorporate more fruits and vegetables into your diet, and try new plant-based foods like grains or legumes.
• Cook at home: Fast food and restaurant meals often contain high levels of salt, oils, and added sugars. Cooking at home gives you more control over the ingredients and can be more affordable.
• Stock up on healthy foods: Eating plant-based is cheaper than an omnivorous diet. Stock up on a variety of whole foods like vegetables, fruits, whole grains, and legumes.
• Plan your meals: Planning your meals and precooking what you can in advance will make your daily routine easier. You can also prepare some vegan sauces and freeze them for later use.
• Replace animal ingredients: There are many healthy and unprocessed replacements for animal products. For example, cow's milk can be replaced with plant-based milk, eggs can be substituted with flax seed eggs, and poultry can be replaced with legumes or soy products.
• Don't restrict your portions: Plant-based foods are typically lower in calories, so you may need to eat larger volumes to sustain your energy. Eat until you're satisfied.
• Gradual transition: If you're new to plant-based eating, consider taking a gradual approach. You can start by going meatless one day a week or making breakfast more plant-based. Adding greens like spinach or kale to your daily meals is also a great way to ease into the diet.
• Get support: Invite your family and friends to join you on your plant-based journey. You can also seek advice from a registered dietitian or your healthcare professional to ensure you're getting the right nutrients.
• Educate yourself: Learn about the health benefits of a plant-based diet and explore plant-based recipes. The more options you have, the easier it will be to stick to the diet.

How it differs from a vegan diet

A whole-food, plant-based diet is based on the following principles:

• "Whole foods": Natural foods that are not heavily processed. That means whole, unrefined, or minimally refined ingredients.
• "Plant-based": Food that comes from plants and is free of animal ingredients such as meat, milk, eggs, or honey.

While there is some overlap between whole-food, plant-based (WFPB) and vegan diets, there are some key differences. A vegan diet is a way of living where people abstain from consuming any animal products, including dairy, meat, poultry, seafood, eggs, and honey. Vegans also avoid using or purchasing products made from or tested on animals, such as household goods, personal care items, and clothing.

On the other hand, the WFPB diet is more flexible and focuses on whole or minimally processed foods. It emphasizes plant-based foods while minimizing animal products. While some people following this diet may not consume any animal products, others may eat small amounts of eggs, poultry, seafood, meat, or dairy. The key difference is that the WFPB diet is primarily concerned with the type of food (whole foods) rather than the source of food (plant-based).

For example, a vegan may consume frozen meat alternatives or vegan snack foods and desserts, whereas someone on a WFPB diet would typically opt for legumes, nuts, or fruit instead. The WFPB diet also tends to be more concerned with food quality, with many proponents promoting locally sourced and organic food.

In summary, the main distinction between the two diets is that veganism is a lifestyle choice that goes beyond dietary habits, whereas the WFPB diet is primarily a way of eating that focuses on whole, unprocessed, plant-based foods.

Frequently asked questions