What is a Whole-Foods, Plant-Based Diet and Why Should You Try It?

By Beauty Adams
February 16, 2024

If you are looking for a way to improve your health, boost your energy, and prevent chronic diseases, you may want to consider adopting a whole-foods, plant-based diet. This eating pattern is based on natural foods that are minimally processed and free of animal products. It has been shown to offer many benefits for your body and the planet. In this blog post, we will explain what a whole-foods, plant-based diet is, what are its benefits, what foods to eat and avoid, and how to get started with a simple meal plan.

What is a Whole-Foods, Plant-Based Diet?

A whole-foods, plant-based diet (WFPB) is not a strict or rigid diet, but rather a lifestyle that emphasizes eating foods that are as close to their natural state as possible. This means avoiding or limiting foods that are highly processed, refined, or contain artificial ingredients, preservatives, or additives. It also means avoiding or minimizing animal products, such as meat, dairy, eggs, and honey, and focusing on plants, such as vegetables, fruits, whole grains, legumes, nuts, and seeds.

A WFPB diet is different from a vegan or vegetarian diet, although they share some similarities. A vegan diet excludes all animal products, while a vegetarian diet may include some animal products, such as eggs or dairy. However, both vegan and vegetarian diets can include processed foods, such as imitation meats, cheeses, or sweets, that are not considered whole foods. A WFPB diet, on the other hand, prioritizes eating foods that are wholesome, nutritious, and unaltered, regardless of whether they come from plants or animals.

There is no one-size-fits-all approach to a WFPB diet. Some people may choose to eat small amounts of animal products, such as fish, eggs, or yogurt, while others may avoid them completely. Some people may eat more raw foods, while others may prefer cooked foods. The key is to find what works best for you and your preferences, goals, and needs.

What are the Benefits of a Whole-Foods, Plant-Based Diet?

A WFPB diet can offer many benefits for your health and well-being, as well as for the environment and the animals. Here are some of the main advantages of adopting this eating pattern:

Weight loss and maintenance: A WFPB diet can help you lose excess weight and keep it off in the long term. This is because plant-based foods are generally lower in calories, fat, and sugar, and higher in fiber, water, and nutrients, than animal-based or processed foods. Fiber and water can help you feel full and satisfied, while nutrients can support your metabolism and energy levels. Studies have shown that people who follow a WFPB diet tend to have lower body mass index (BMI), waist circumference, and body fat percentage, than those who follow other diets (1, 2).
Disease prevention and management: A WFPB diet can also help you prevent, control, or even reverse some chronic diseases, such as type 2 diabetes, heart disease, certain types of cancer, and other major illnesses. This is because plant-based foods are rich in antioxidants, phytochemicals, and anti-inflammatory compounds, that can protect your cells from damage, inflammation, and oxidative stress. They can also lower your blood pressure, cholesterol, blood sugar, and insulin levels, and improve your blood flow and endothelial function. Studies have shown that people who follow a WFPB diet have lower risks of developing or dying from these diseases, than those who follow other diets (3, 4, 5).
Environmental sustainability: A WFPB diet can also benefit the environment and the planet, by reducing your ecological footprint and greenhouse gas emissions. This is because animal agriculture is one of the main contributors to global warming, deforestation, water pollution, soil erosion, and biodiversity loss. It also consumes more land, water, and energy, than plant agriculture. Studies have shown that people who follow a WFPB diet have lower environmental impacts, such as carbon, water, and land use, than those who follow other diets (6, 7, 8).
Animal welfare: A WFPB diet can also benefit the animals, by sparing them from suffering, exploitation, and slaughter. This is because animal products are often obtained from factory farms, where animals are confined, mutilated, abused, and killed in cruel and inhumane ways. By choosing not to eat or use animal products, you can help reduce the demand for these products and save the lives of countless animals.

What Foods to Eat and Avoid on a Whole-Foods, Plant-Based Diet?

A WFPB diet is based on eating foods that are whole, unrefined, or minimally refined, and plant-based. Here are some examples of foods to eat and avoid on this diet:

Foods to Eat

Fruits: Any type of fruit, such as apples, bananas, grapes, strawberries, citrus fruits, etc. You can eat them fresh, frozen, dried, or canned, as long as they do not contain added sugars or preservatives.
Vegetables: Any type of vegetable, such as kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc. You can eat them raw, cooked, steamed, roasted, or grilled, as long as they do not contain added oils, salts, or sauces.
Starchy vegetables: Starchy root vegetables, such as potatoes, sweet potatoes, yams, and cassava. You can eat them boiled, baked, mashed, or fried, as long as they do not contain added oils, salts, or butter.
Whole grains: Grains, cereals, and other starches in whole form, such as quinoa, brown rice, whole wheat, oats, barley, buckwheat, etc. You can eat them cooked, as porridge, bread, pasta, or crackers, as long as they do not contain added sugars, oils, or refined flours.
Legumes: Beans of any kind, such as black beans, kidney beans, chickpeas, lentils, etc. You can eat them cooked, as soups, stews, salads, hummus, or burgers, as long as they do not contain added oils, salts, or animal products.
Nuts and seeds: Nuts and seeds of any kind, such as almonds, walnuts, pistachios, sunflower seeds, pumpkin seeds, etc. You can eat them raw, roasted, or as nut butters, milks, or cheeses, as long as they do not contain added oils, salts, or sugars.
Herbs and spices: Herbs and spices of any kind, such as basil, oregano, thyme, rosemary, garlic, ginger, turmeric, cinnamon, etc. You can use them to flavor your dishes, as long as they do not contain added salts, sugars, or animal products.
Beverages: Water, tea, coffee, or plant-based milks, such as almond, soy, oat, or rice milk. You can drink them plain, or with natural sweeteners, such as stevia, maple syrup, or dates, as long as they do not contain added sugars, oils, or animal products.

Foods to Avoid or Limit

Animal products: Meat, poultry, fish, eggs, dairy, honey, or any products derived from animals, such as gelatin, lard, or whey. These foods are high in saturated fat, cholesterol, hormones, and antibiotics, and can increase your risk of disease and inflammation.
Processed foods: Foods that have been altered from their natural state, such as refined grains, sugars, oils, or flours, or foods that contain artificial ingredients, preservatives, or additives, such as candy, chips, cookies, cakes, pastries, soda, juice, etc. These foods are low in nutrients, high in calories, and can cause weight gain, blood sugar spikes, and cravings.
Oils: Any type of oil, such as olive, coconut, canola, or vegetable oil. These foods are high in calories, fat, and omega-6 fatty acids, and can contribute to weight gain, inflammation, and oxidative stress.
Salt: Any type of salt, such as table salt, sea salt, or Himalayan salt. These foods are high in sodium, and can increase your blood pressure, water retention, and risk of stroke and heart disease.
Alcohol: Any type of alcoholic beverage, such as beer, wine, or liquor. These foods are high in calories, sugar, and ethanol, and can impair your liver function, brain function, and judgment.

How to Get Started with a Whole-Foods, Plant-Based Diet?

If you are interested in trying a WFPB diet, you may wonder how to get started and what to expect. Here are some tips and steps to help you make the transition smoothly and successfully:

Do your research: Before you start, it is important to learn more about the WFPB diet, its benefits, challenges, and resources. You can read books, articles, blogs, or watch documentaries, such as Forks Over Knives, The Game Changers, or What the Health, to get more information and inspiration. You can also consult with your doctor, nutritionist, or dietitian, to get professional advice and guidance.
Set your goals: Next, you need to set your goals and intentions for adopting a WFPB diet. You can ask yourself why you want to do it, what you hope to achieve, and how you will measure your progress.
Plan your meals: Then, you need to plan your meals and snacks for the week, based on the foods to eat and avoid on a WFPB diet. You can use online tools, such as Forks Meal Planner, Plant-Based on a Budget, or Purple Carrot, to get ideas and recipes for delicious and nutritious WFPB dishes. You can also create your own recipes, using your favorite ingredients and flavors.
Stock your pantry: Next, you need to stock your pantry, fridge, and freezer, with the WFPB foods that you will need for your meals and snacks. You can shop at your local grocery store, farmers market, or online, and look for fresh, organic, and seasonal produce, as well as whole grains, legumes, nuts, seeds, herbs, and spices. You can also buy some staples, such as plant-based milks, nut butters, canned beans, dried fruits, etc., to have on hand for quick and easy meals.
Prepare your food: Then, you need to prepare your food ahead of time, to make it easier and faster to eat WFPB throughout the week. You can batch cook some dishes, such as soups, stews, curries, or casseroles, and store them in the fridge or freezer, for later use. You can also chop, slice, or shred some vegetables and fruits, and store them in containers, for salads, smoothies, or snacks. You can also soak, sprout, or cook some grains and legumes, and store them in jars, for bowls, wraps, or burgers.
Enjoy your food: Finally, you need to enjoy your food and the WFPB lifestyle. You can eat your meals and snacks at regular times, and savor every bite. You can also experiment with different cuisines, flavors, and textures, and discover new and exciting dishes. You can also share your food and experience with your family, friends, or online community, and inspire others to join you.

FAQs about a Whole-Foods, Plant-Based Diet

Here are some frequently asked questions and answers about a WFPB diet, that may help you understand it better and address some common concerns:

Q: Will I get enough protein on a WFPB diet?
A: Yes, you will get enough protein on a WFPB diet, as long as you eat a variety of plant-based foods, especially legumes, nuts, seeds, and whole grains. These foods are rich in protein, as well as other essential amino acids, that your body needs to build and repair tissues. The recommended daily intake of protein for adults is 0.8 grams per kilogram of body weight, which can be easily met by eating WFPB foods. For example, a 70 kg person would need about 56 grams of protein per day, which can be obtained by eating 1 cup of cooked beans (15 g), 1/4 cup of nuts (7 g), 2 slices of whole wheat bread (8 g), 1 cup of cooked quinoa (8 g), and 2 cups of spinach (5 g).
Q: Will I get enough calcium on a WFPB diet?
A: Yes, you will get enough calcium on a WFPB diet, as long as you eat a variety of plant-based foods, especially leafy greens, cruciferous vegetables, nuts, seeds, and fortified plant-based milks. These foods are rich in calcium, as well as other minerals, such as magnesium, phosphorus, and potassium, that your body needs to maintain strong bones and teeth. The recommended daily intake of calcium for adults is 1000 mg per day, which can be easily met by eating WFPB foods. For example, 1 cup of cooked kale (179 mg), 1 cup of cooked broccoli (62 mg), 1/4 cup of almonds (96 mg), 2 tablespoons of sesame seeds (176 mg), and 1 cup of fortified soy milk (299 mg) would provide 812 mg of calcium, which is more than 80% of the daily requirement.
Q: Will I get enough iron on a WFPB diet?
A: Yes, you will get enough iron on a WFPB diet, as long as you eat a variety of plant-based foods, especially legumes, nuts, seeds, dried fruits, and whole grains. These foods are rich in iron, as well as other vitamins, such as vitamin C, B12, and folate, that your body needs to produce red blood cells and transport oxygen. The recommended daily intake of iron for adults is 8 mg for men and 18 mg for women, which can be easily met by eating WFPB foods. For example, 1 cup of cooked lentils (6.6 mg), 1/4 cup of sunflower seeds (1.8 mg), 2 dried apricots (1.2 mg), 2 slices of whole wheat bread (1.2 mg), and 1 cup of cooked spinach (6.4 mg) would provide 17.2 mg of iron, which is more than enough for men and almost enough for women. To enhance the absorption of iron from plant sources, you can also eat foods that are high in vitamin C, such as citrus fruits, berries, peppers, or tomatoes, along with your iron-rich foods.