whole food plant-based diet

whole food plant-based diet is a way of eating that celebrates plant-based foods and reduces unhealthy foods such as added sugar and refined grains.

there's a lot of debate about which diet is best for you.

however, the health and wellness community agrees that a diet that emphasizes fresh, complete ingredients and minimizes processed foods is better for overall health.

whole food and plant-based diets do just that.

it focuses on minimally processed foods, especially plants, that are effective in stimulating weight loss and improving health.

this article reviews everything you need to know about whole-food, plant-based diets, including their potential health benefits, edible foods, and sample meal plans.

What is a whole-food plant-based diet?

THERE IS NO CLEAR DEFINITION OF WHAT CONSTITUTES A WHOLE-FOOD, PLANT-BASED DIET (WFPB DIET). THE WFPB DIET DOESN'T HAVE TO BE A FIXED DIET – IT'S MORE OF A WAY OF LIFE.

this is because a plant-based diet can vary greatly depending on how many animal products a person includes in their diet.

nevertheless, the basic principles of a whole-food plant-based diet are as follows:

emphasis is placed on the whole, minimally processed foods.
restrict or avoid the use of animal products.
focus on plants, including vegetables, fruits, whole grains, legumes, seeds, and nuts, which should make up most of the food you eat.
refined foods such as added sugar, white flour, and processed oils are not included.
with a special focus on food quality, many proponents of the wfp diet promote locally sourced organic food whenever possible.

for these reasons, this diet is often confused with vegan or vegetarian. however, although similar in some respects, these diets are not the same.

people who follow a vegan diet avoid any animal products, including dairy, meat, poultry, seafood, eggs, and honey. vegetarians exclude all meat and poultry from their diet, but some vegetarians eat eggs, seafood, or dairy products.

THE WFPB DIET, ON THE OTHER HAND, IS MORE FLEXIBLE. FOLLOWERS MAINLY EAT PLANTS, BUT ANIMAL PRODUCTS ARE ALSO UNRESTRICTED.

WHILE ONE PERSON FOLLOWING THE WFPB DIET MAY NOT EAT ANIMAL PRODUCTS, ANOTHER PERSON MAY EAT SMALL AMOUNTS OF EGGS, POULTRY, SEAFOOD, MEAT, OR DAIRY PRODUCTS.

summary: whole-food, and plant-based diets emphasize plant-based foods while minimizing animal products and processed foods.

It can help you lose weight and improve your health

obesity is a popular problem. in fact, more than 69% of u.s. adults are overweight or obese (1).

fortunately, diet and lifestyle changes can promote weight loss and have a lasting impact on health.

many studies have shown that a plant-based diet is beneficial for weight loss.

THE HIGH FIBER CONTENT OF THE WFPB DIET, COMBINED WITH THE ABSENCE OF PROCESSED FOODS, IS A SUCCESSFUL COMBINATION FOR LOSING EXCESS WEIGHT.

a review of 12 studies, including more than 1,100 people, found that those assigned to a plant-based diet lost significantly more weight than those assigned to a non-vegetarian diet —about 4.5 pounds (2 kg) less in an average 18-week period. (2）。

adopting a healthy plant-based eating pattern may also help with weight loss in the long run.

A study of 65 overweight and obese adults found that those assigned to the WFPB diet lost significantly more weight than the control group and were able to maintain a weight loss of 9.25 pounds (4.2 kg) over a one-year follow-up period (3).

In addition, simply removing processed foods that are not allowed in the WFPB diet, such as sodas, candy, fast food, and refined grains, is a powerful weight-loss tool in itself (4, 5).

summary: many studies have shown that whole-food, plant-based diets are effective for weight loss. they can also help you maintain weight loss in the long run.

It benefits many health conditions

adopting a whole-food, plant-based diet not only benefits your waistline but can also reduce your risk and alleviate the symptoms of certain chronic diseases.

heart disease

PERHAPS ONE OF THE BEST-KNOWN BENEFITS OF THE WFPB DIET IS ITS IMPACT ON HEART HEALTH.

however, the quality and type of food included in the diet are important.

a large study of more than 200,000 people found that those who followed a healthy plant-based diet rich in vegetables, fruits, whole grains, legumes, and nuts had a significantly lower risk of heart disease than those on a non-plant diet.

however, unhealthy plant-based diets, including sugary drinks, fruit juices, and refined grains, have been linked to a slightly increased risk of heart disease. (6）。

EATING THE RIGHT KIND OF FOOD IS ESSENTIAL TO PREVENT HEART DISEASE WHEN FOLLOWING A PLANT-BASED DIET, WHICH IS WHY STICKING TO A WFPB DIET IS THE BEST OPTION.

Cancer

studies have shown that following a plant-based diet may reduce your risk of certain types of cancer.

a study of more than 69,000 people found that vegetarianism was associated with a significantly reduced risk of gastrointestinal cancer, particularly for those who followed a Lacto-egg vegetarian diet (vegetarians who ate eggs and dairy products) (7).

another large study of more than 77,000 people showed that vegetarians had a 22% lower risk of colorectal cancer compared to non-vegetarians.

Pescatarians (fish-eating vegetarians) have the greatest protective effect on colorectal cancer, with a 43% lower risk compared to non-vegetarians (8).

Cognitive decline

some studies have suggested that a diet rich in vegetables and fruits may help slow or prevent cognitive decline and Alzheimer's disease in older adults.

the plant-based diet, which contains more plant compounds and antioxidants, has been shown to slow the progression of Alzheimer's disease and reverse cognitive deficits. (9）。

in many studies, higher fruit and vegetable intake was strongly associated with a decrease in cognitive decline.

a review of nine studies, including more than 31,000 people, found that eating more fruits and vegetables reduced the risk of cognitive impairment or dementia by 20%. (10）。

Diabetes

ADOPTING A WFPB DIET MAY BE AN EFFECTIVE TOOL FOR MANAGING AND REDUCING THE RISK OF DEVELOPING DIABETES.

a study of more than 200,000 people found that people who adhered to a healthy plant-based diet had a 34 percent lower risk of developing diabetes than those who followed an unhealthy, non-plant diet. (11）。

another study showed that plant-based diets (vegan and Lacto-Ovo vegetarian) reduced the risk of type 2 diabetes by nearly 50% compared to non-vegetarian diets. (12）。

in addition, a plant-based diet has been shown to improve blood sugar control in people with diabetes (13).

summary: following a whole-food, plant-based diet may reduce the risk of heart disease, certain cancers, cognitive decline, and diabetes.

Adopting a whole-food plant-based diet is good for the planet

switching to a plant-based diet is not only good for your health, but it also helps protect the environment.

people who follow a plant-based diet tend to have less impact on the environment.

adopting sustainable eating habits can help reduce greenhouse gas emissions, water consumption, and factory agricultural land, all of which contribute to global warming and environmental degradation.

a review of 63 studies showed that the greatest environmental benefits were seen from diets that contained the least amount of animal foods, such as vegan, vegetarian, and plague diets.

the study said that by shifting western dietary patterns to more sustainable plant-based dietary patterns, greenhouse gas emissions and land use could be reduced by 70 percent and water use by 50 percent. (14）。

what's more, reducing the number of animal products in the diet and buying local sustainable produce can help boost the local economy and reduce dependence on factory agriculture, an unsustainable approach to food production.

summary: a plant-based diet that emphasizes local ingredients is more environmentally friendly than a diet that relies heavily on mass-produced animal products and agricultural products.

foods in a whole-food plant-based diet

from eggs and bacon for breakfast to steaks for dinner, animal products are the focus of most meals for many people.

when switching to a plant-based diet, the diet should be plant-based.

if you eat animal foods, you should eat them in small amounts and pay attention to the quality of the food.

foods such as dairy, eggs, poultry, meat, and seafood should be used more as a supplement to plant-based diets than as a major focus.

whole food, plant-based shopping lists

fruits: berries, citrus fruits, pears, peaches, pineapples, bananas, etc.
vegetables: kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc.
starchy vegetables: potatoes, sweet potatoes, walnut pumpkins, etc.
whole grains: brown rice, oatmeal, Faroe, quinoa, brown rice pasta, barley, etc.
healthy fats: avocados, olive oil, coconut oil, unsweetened coconuts, etc.
legumes: peas, chickpeas, lentils, peanuts, black beans, etc.
seeds, nuts, and nut butter: almonds, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, natural peanut butter, tahini, etc.
unsweetened vegetable milk: coconut milk, almond milk, cashew milk, etc.
spices, herbs, and seasonings: basil, rosemary, turmeric, curry, black pepper, salt, etc.
condiments: salsa, mustard, nutritional yeast, soy sauce, vinegar, lemon juice, etc.
plant-based proteins: tofu, tempeh, plant-based protein sources or powders, with no added sugar or artificial ingredients.
beverages: coffee, tea, soda, etc.

if supplementing your plant-based diet with animal products, choose a quality product from the grocery store or, better yet, buy it from a local farm.

eggs: raise them on the ranch whenever possible.
poultry: free-range, as organic as possible.
beef : graze or grass-fed whenever possible.
seafood: wild-caught from sustainable fisheries whenever possible.
dairy: organic dairy products from animals raised on the ranch whenever possible.

Summary: A healthy WFPB diet should focus on plant foods such as vegetables, fruits, whole grains, legumes, nuts, and seeds. If animal products are consumed, they should be consumed in smaller amounts compared to plant foods.

avoid or minimize foods from this diet

THE WFPB DIET IS A WAY OF EATING FOOD THAT FOCUSES ON EATING FOOD IN ITS MOST NATURAL FORM. THIS MEANS THAT HIGHLY PROCESSED FOODS ARE EXCLUDED.

when buying groceries, keep an eye on fresh food, and when buying food with labels, try to choose the product with the least ingredients.

foods to avoid

fast food: french fries, cheeseburgers, hot dogs, chicken nuggets, etc.
added sugars and sweets: sugar, sodas, juices, pastries, biscuits, candy, sweet teas, sugary cereals, etc.
refined grains: white rice, white pasta, white bread, bagels, etc.
packaged foods and convenience foods: potato chips, biscuits, cereal bars, frozen dinners, etc.
Processed vegetarian-friendly foods: plant-based meats such as Tofurkey, artificial cheese, vegetarian butter, etc.
Artificial sweetener: Equal, Splenda, Sweet'N Low, etc.
processed animal products: bacon, lunch meat, sausages, beef jerky, etc.

minimize food

WHILE HEALTHY ANIMAL FOODS CAN BE INCLUDED IN THE WFPB DIET, THE FOLLOWING PRODUCTS SHOULD BE MINIMIZED IN ALL PLANT-BASED DIETS.

beef
sheep
poultry
egg
dairy product
seafood

Summary: When following a WFPB diet, highly processed foods should be avoided and animal products should be minimized.

sample meal plan for the week

the transition to a whole-food, plant-based diet is not necessarily challenging.

the following week-long menu can help you prepare for success. it includes a small number of animal products, but the extent to which you include animal food in your diet depends on you.

Friday

breakfast: tofu and vegetable stuffed omelets.
lunch: large salad with grilled shrimp.
dinner: grilled portobello fajita.

Saturday

breakfast: blackberry, kale, cashew butter, and coconut protein smoothie.
lunch: vegetable, avocado, and brown rice sushi with seaweed salad.
dinner: melaleuca with cheese and large green salad.

Sunday

breakfast: vegetable omelet made with eggs.
lunch: a bowl of roasted vegetables and sesame seeds.
dinner: black bean burger with a large salad with avocado slices.

Monday

breakfast: oatmeal made with coconut milk sprinkled with berries, coconut, and walnuts.
lunch: large salad with fresh vegetables, chickpeas, avocados, pumpkin seeds, and goat cheese.
dinner: walnut pumpkin curry.

Tuesday

breakfast: full-fat plain yogurt topped with strawberry slices, unsweetened coconut, and pumpkin seeds.
lunch: meatless chili peppers.
dinner: sweet potatoes and black bean tacos.

Wednesday

breakfast: smoothies made from unsweetened coconut milk, berries, peanut butter, and unsweetened plant protein powder.
lunch: hummus and vegetable rolls.
dinner: zucchini noodles and chicken meatballs toss with pesto sauce.

Thursday

breakfast: savory oatmeal with avocado, salsa, and black beans.
lunch: quinoa, vegetable, and feta cheese salad.
dinner: grilled fish with grilled sweet potatoes and broccoli.

as you can see, the philosophy of a whole-food plant-based diet is to use fewer animal products.

HOWEVER, MANY PEOPLE WHO FOLLOW THE WFPB DIET WILL EAT MORE OR FEWER ANIMAL PRODUCTS BASED ON THEIR SPECIFIC DIETARY NEEDS AND PREFERENCES.

summary: following a whole-food plant-based diet, you can enjoy many different delicacies. the above menu can help you get started.

Conclusion