Benefits of a Whole Foods Plant-Based Diet: Preventing Heart Disease, Reversing Type 2 Diabetes, and Improving Gut Health

Whole Foods Plant Based Diet

A whole foods plant-based diet is a nutrient-rich way of eating that avoids meat, dairy products and eggs. It can help prevent heart disease and reverse type 2 diabetes.

It can also improve gut health. The dietary recommendations are based on scientific evidence. This approach is best followed under the guidance of a lifestyle physician.

What is a Whole Food Plant Based Diet?

A whole foods plant based diet is an anti-inflammatory, heart healthy eating plan that promotes optimal health and weight loss. It is based on foods that are naturally low in fat and are full of vitamins, minerals, fiber, phytonutrients and antioxidants. Veggies, fruits, whole grains, legumes and nuts make up the bulk of this diet, with minimal amounts of added oils and processed foods.

It has been shown to prevent, reverse and even cure certain diseases including heart disease, diabetes and cancer. It also improves cholesterol levels, blood pressure, and blood sugar regulation.

This diet isn’t as restrictive as it sounds — though meat and seafood are off limits, followers can eat other foods like eggs, dairy and tofu if they wish. In addition, many nutrient-dense staples like vegetables, greens, beans and fruits are quite affordable when purchased fresh or in bulk. Ultimately, this is a diet that can be adapted to suit anyone’s personal preferences and lifestyle.

How to Transition to a Whole Food Plant Based Diet

Eating plant-based is all about getting your nutrition from whole foods that aren’t processed. This includes a variety of fresh fruits, vegetables, grains and legumes. This diet is high in fiber and low in saturated fat and may help you lose weight, lower your risk for heart disease and type 2 diabetes and boost your overall health.

To make a successful transition to a WFPB diet, start by writing out your meal plan for the week. This will help you stay on track, especially when your cravings hit. Next, begin reducing your meat consumption day by day until you are eating it once or twice per week.

Finally, don’t be afraid to experiment with different foods. There are so many delicious meals to try! There are also a ton of podcast episodes from amazing plant-based athletes such as Mac Danzig, Timothy Shieff, Lelani Munter and more! Check them out here. They are all inspiring! The highest average weight loss ever recorded in a randomized controlled trial without restricting calories or exercise was achieved by people eating WFPB.

How to Lose Weight and Gain Health on a Whole Food Plant Based Diet

A whole food plant-based diet is a healthy eating plan that includes fruits, vegetables, whole grains, legumes (beans and peas), nuts and seeds. It also excludes foods that are processed, contain added sugar or are high in fat.

The nutrient-dense, fiber-rich foods of a WFPB diet reduce your risk for weight gain and heart disease. They’re also naturally anti-inflammatory, as they’re free of salt, oil, refined sugar, white bread and unhealthy fats.

The key is choosing the right kinds of plant foods. It’s not enough to just stick with plants, as many so-called “plant-based” foods are actually loaded with sodium, unhealthy fats and sugar. Make sure to eat whole fruits and veggies, unprocessed grains, beans, nuts and seeds, herbs, spices, and citrus juice. If you still feel hungry between meals, opt for a handful of healthy nuts or an apple to keep cravings at bay.

Type 2 Diabetes & Cancer: Risks that Threaten you & How to Prevent them

Almost everyone is affected by either diabetes or cancer. These diseases are largely preventable with a whole foods plant-based diet.

Heart Disease

Animal protein foods like meat, dairy and eggs are high in saturated fat and cholesterol which cause fatty, wax-like plaque to build up in the arteries leading to heart attacks and strokes. A whole food plant-based diet is the only dietary strategy clinically shown to reverse heart disease.


A diet rich in fruits, vegetables and grains with no added sugar or oils can prevent type 2 diabetes and often revers it when it is already present.

A whole foods plant-based diet is nutrient-dense, low in calories and high in vitamins, minerals and phytochemicals, free of cholesterol and saturated fat, and contains adequate protein and calcium. A vegan diet, which excludes all foods containing meat, dairy and eggs, can also be a WFPB diet if it includes a source of vitamin B12 (such as fortified breakfast cereals or plant milks). A WFPB diet avoids processed foods and all added fats.

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