Is a Whole Food Plant Based Diet Healthy?

Unlike other diets that restrict calories, a WFPB approach allows you to eat ad libitum without counting. It also results in healthy, sustained weight loss.

A whole food plant based diet is high in fiber, antioxidants and heart-healthy fats. Try replacing refined foods with unpolished grains like brown rice, quinoa and unprocessed millets (ragi, jowar, foxtail). Avoid processed foods.

1. It’s good for the environment

A plant based diet isn’t just good for you, but the planet as well. It reduces environmental impact by reducing demand for meat and dairy. These products use a lot of land and water and produce a large amount of greenhouse gases.

Eating a WFPB diet can help you avoid heart disease, high blood pressure, obesity and type 2 diabetes. It can also improve your mental health and may even aid in preventing or reversing depression.

In addition, a plant-based diet can help prevent animal cruelty. While you can still enjoy eggs, cheese and yogurt, it is recommended to switch to soy milks or nut milks. You can get protein from beans and vegetables, and calcium, iron, vitamin D, omega-3 fatty acids and vitamin B12 from fortified cereals, dark green leafy vegetables and mushrooms.

2. It’s good for your heart

A whole food plant based diet reduces your risk of heart disease by removing foods that contain saturated fat, cholesterol and excessive salt. It’s also full of fiber which helps control blood sugar and blood pressure, and lowers the risk of diabetes.

The plant-based diet contains plenty of healthy, unsaturated fats (like olive oil and avocado) as well as omega-3 fatty acids from nuts and seeds. These can help prevent and treat heart disease by reducing inflammation, lowering blood cholesterol and blood sugar and supporting proper circulation. In fact, a plant-based diet has been shown to prevent, control and even reverse heart disease.

3. It’s good for your bones

A healthy plant based diet is rich in calcium, iron, cholesterol-lowering soluble fibre and omega 3 fatty acids. It includes adequate amounts of fruits, vegetables, whole grains, beans and nuts. It also incorporates fortified foods and drinks, like milk and fortified cereals.

It is important to consume sufficient protein, especially for bone health. A nutrient dense whole food plant based diet can help achieve this by eating legumes, tofu, mushrooms, dark leafy vegetables and fortified cereals.

A plant based diet is also low in fat. This can be beneficial for your bones because excess fat puts a lot of stress on your joints. It can also be helpful in maintaining a healthy weight, which can reduce your risk for post-menopausal breast, ovarian and uterine cancers and esophageal and colorectal cancers.

4. It’s good for your brain

A whole food plant based diet can help to improve brain function by increasing the production of Brain-Derived Neurotrophic Factor, which is important for nerve cell growth, and also helps with memory and learning. A plant based diet also reduces inflammation that crosses the blood-brain barrier, which can cause depression, fatigue and anxiety.

Eating a predominately plant based diet can lower high blood pressure by improving heart health, reducing inflammation and lowering cholesterol. This can prevent, halt and in many cases reverse our number one killer – heart disease.

A plant based diet includes fruits, vegetables, whole grains, legumes, nuts and seeds. These foods are naturally high in protein, vitamins, minerals, dietary fiber and antioxidants. They are low in fat and can help with long term weight management by allowing our natural satiety signals to work.

5. It’s good for your skin

A whole food plant-based diet has been linked to improved skin health. The vitamins, minerals and antioxidants found in fruits, vegetables, whole grains, beans and nuts help to protect the skin against acne and premature ageing. They also support good digestion and bowel movement.

A plant-based diet contains plenty of calcium, vitamin D and zinc and can be enriched with iron, folic acid, fibre and vitamin B12 from a variety of sources. Tomatoes, for example, contain the antioxidant lycopene which has been shown to reduce sun damage and reduce the risk of skin cancer.

The switch to a plant-based diet can feel daunting but the key is to make small changes gradually. Start by choosing one day a week to go meat-free, and add in more plants like mushrooms, dark leafy greens, beans and fortified cereals.

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Health Benefits of a Whole Food Plant Based Diet

A whole food plant based diet is rich in antioxidants and nutrients. It helps prevent and in some cases even reverse chronic diseases such as heart disease and diabetes.

This way of eating also reduces the risk of cancer and boosts immunity. A WFPB diet also provides plenty of iron, calcium, zinc, protein and vitamin D by consuming foods such as beans, soy products, dark leafy vegetables and fortified cereals.

Reduced risk of heart disease

A whole food plant based diet is an excellent way to protect your heart. It helps to lower your cholesterol levels, blood pressure and risk of developing heart disease. It also helps to stabilize your bowel function and reduces your risk of colorectal cancer. A plant-based diet eliminates foods high in saturated fat, which raise your cholesterol levels and cause fatty, waxy plaque to build up in the arteries over time. It also avoids foods high in sodium which contribute to hypertension and a higher risk of heart disease.

Some people think that a plant-based diet is expensive but it actually can be very affordable. This is especially true if you buy the right kind of foods. It is important to avoid branded vegan or plant-based processed foods such as plant burgers and sausages which are often full of salt, sugar and unhealthy fats.

Instead a healthy plant-based diet should include lots of fresh vegetables, beans, lentils, whole grains, fruits and nuts. You should also avoid added oils.

Reduced risk of diabetes

Research shows that a whole food plant based diet can significantly reduce the risk of developing diabetes. It also improves the condition of those who already have it.

These types of diets eliminate animal products, processed foods and sugary beverages. Instead, they include a wide variety of fresh fruits, vegetables and whole grains. They are low in fat and rich in fibre, which helps you stay at a healthy weight. This, in turn, reduces your risk for diabetes and heart disease.

A recent study found that people who adhered to a healthful plant-based diet were 34% less likely to develop Type 2 diabetes than those who didn’t. This was independent of body mass index and other diabetes risk factors. A plant-based diet is also high in antioxidants, which help control inflammation and prevent oxidative damage to cells. It also contains healthy fats, like those in olive oil, nuts and nut butters, seeds and avocados. As you make the switch to a whole food plant based diet, your taste buds will adapt and learn to enjoy healthier foods.

Increased immunity

Research shows that a whole-food, plant-based diet can prevent and treat several major health conditions. These include type 2 diabetes, high blood pressure, heart disease and certain types of cancer. In addition, many people report bigger fitness payoffs and better overall health and well-being after a switch to a WFPB diet.

A plant-based diet is high in antioxidants, which help combat chronic inflammation, a major cause of illness. It also helps maintain a healthy weight and reduces risk for obesity-related diseases.

A plant-based diet also boosts the immune system by increasing nutrient intake. It provides a good amount of vitamin C, folic acid and iron. It also promotes a healthy gut microbiome, which improves immune function. It also increases fibre intake, which is important for maintaining a healthy weight. The best sources of fibre are fruits, vegetables and legumes. The diet eliminates foods high in saturated fat and toxins, which are known to tax the body’s immune system.

Weight loss

Those on the whole food plant based diet often lose weight and feel more energetic. They also have lower risks of heart disease and diabetes. The foods used in this diet are nutrient-dense, high in fibre and contain few calories. They are low on the glycemic index, meaning they don’t spike blood sugar levels. In addition, the dietary habits help to reduce cravings and maintain weight loss over time.

The dietary guidelines recommend foods such as vegetables, whole grains, fruits, nuts and seeds, and beans. It should exclude meat, dairy products, eggs, added oils and processed foods. These foods are high in vitamins, minerals and fatty acids. They are also low in saturated fat and contain no trans fat.

A plant-based diet is easy to do, and many people find it more enjoyable than following a restrictive diet. In addition, it is relatively inexpensive. You can choose from a wide variety of healthy foods such as greens, tomatoes, avocados, and fortified cereals.

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The Basics of Evolution Powerball

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Whole Foods Plant Based Roasts

Whether you are a vegetarian, vegan or eat meat, Whole Foods has a variety of plant-based roasts to choose from for your holiday meal. These turkey-like or ham-like dishes are stuffed with tasty fillings and wrapped in puff pastry.

These plant-based roasts are made with soy and wheat gluten, which may be a problem for people with allergies to these ingredients.

Tofurkey

Tofurkey is a plant-based roast that can be found in many health food grocery stores. It is stuffed with herbs, wild rice, and mushrooms. It is low in calories and contains high amounts of protein. It also has monounsaturated and polyunsaturated fats.

Tofu, which is a natural source of protein, provides the meaty texture of the tofurky. The roast is also filled with brown rice and mushrooms to add flavor. It is available in a stuffed form as well as in a plain version. It is a great choice for vegetarians at Thanksgiving.

It is important to note that Tofurkey contains wheat gluten and soy, which may cause allergic reactions in some people. It is best to avoid it if you have allergies to soy, wheat, or beans. It is also a poor choice for people who are sensitive to salt because it can be overly salty. One serving of Tofurkey contains about 10 grams of fat, and most of that is saturated fat.

The Herbivorous Butcher

Whether you enjoy your steak well done or with a bit of char, this succulent plant-based Ribeye Steak from The Herbivorous Butcher is sure to please. It provides a hearty dose of protein (over 26g per serving) and is perfect for grilling up a steak with friends or enjoying as a main dish.

The Herbivorous Butcher is a Minneapolis-based vegan meat company founded by siblings Kale and Aubry Walch. The pair launched their first shop in 2016 and have been really popular at events and fairs around the US since then. Their offerings, including deli meats by the pound, brats, ribs, sausages, and prepared dishes, have quickly gained national recognition, attracting hordes of consumers eager to try their products.

Raised in Guam and immersed in the island’s food culture, the duo use their knowledge of beloved foods to create small-batch plant-based meats that powerfully evoke the flavors of their animal counterparts. Now, the pair has put their expertise to good use in this cookbook, which includes 75 innovative recipes for savory plant-based meats and standout vegan dishes.

Field Roast

The Field Roast company is a vegan alternative to meat, and they offer a wide range of products including sausages, burgers, corn dogs, deli slices, pepperoni, and roasts. Their flagship product, Celebration Roast, is a delicious vegan holiday roast that is popular around the holidays. Their other products are made with a blend of grains and vegetables, which makes them healthier than traditional meat alternatives.

The company is based in Seattle, and they use Asian culinary traditions and European charcuterie techniques to create their products. Their products are made from wheat, vital gluten, water, salt, olive oil, and natural flavors. They are also free of saturated fat, and they contain more protein than real pork sausage.

The sausages can be grilled or baked in the oven. You can marinate the sausages with a variety of ingredients to add extra flavor and color. They can be served on a bun, or they can be added to a pasta dish.

Lightlife

Whether you’re looking for a way to make meatless Mondays more exciting, trying out a plant-based diet or simply wanting to reduce your environmental footprint, Lightlife is the brand to turn to. Its products are sourced from high-quality ingredients that help you feel full and fuel your body for a day of activities without leaving you feeling hungry.

The company’s products include tempeh, burgers, sausages and more. They are made using a combination of soy protein, pea protein and other plant-based proteins. They are sold in more than 500 Whole Foods prepared foods departments across the US and Canada.

The company recently partnered with vegetarian late night host Lilly Singh to promote its “Clean Break” campaign. The campaign is designed to encourage consumers to make a clean break from meat. The campaign also criticizes competitors Beyond and Impossible for using too many ingredients. The campaign uses the same spurious arguments used by the meat industry to attack the competitors.

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Whole Food Plant Based Diet Chart

A plant-based diet is a trendy term these days. That’s probably due to a rash of documentaries like Game Changers (2018), What the Health (2017) and Cowspiracy (2014).

A whole food plant-based diet is a plan that emphasizes unprocessed foods. It’s similar to a vegetarian or vegan diet. However, it excludes all foods containing animal products.

Fruits

A whole food plant based diet is proven to prevent, treat and reverse chronic lifestyle diseases like heart disease, diabetes, high blood pressure. It is easy to do, healthy, sustainable and filling.

Include a variety of fruits that are vitamin rich and low in sugar, vegetables, whole grains, legumes, nuts & seeds. Avoid processed foods, salt and added oil.

Vegetables

A whole food plant based diet is high in fiber, which fuels the gut microbiome, normalizes bowel movements and aids in weight loss. It also contains calcium, iron, soluble fiber and cholesterol-lowering omega-3 fats.

It is a heart healthy diet, and has been shown to prevent, treat, and even reverse coronary artery disease. It is also highly effective at preventing, treating and sometimes even reversing type 2 diabetes. It is easy to manage weight and nutrient-dense, making it ideal for long-term weight loss.

Grains

A whole food plant based diet is naturally low in salt, oil and processed sugar. It is rich in fiber and vitamins, minerals and phytonutrients. It also promotes weight loss and is long-term sustainable.

Animal-based foods like meat and dairy, as well as highly processed foods that are high in fat, salt and sugar are a known cause of heart disease. Studies show that a WFPB diet can prevent and even reverse heart disease.

A healthy WFPB diet along with regular exercise and lifestyle modifications can treat or reverse type 2 diabetes. Consult with a lifestyle physician to get started.

Legumes

A plant-based diet based on whole foods delivers a healthy balance of protein, vitamins and minerals. It’s calorie dilute and packed with antioxidants and phytonutrients.

A WFPB diet can prevent and even reverse type 2 diabetes, and reduce the risk for heart disease by lowering blood cholesterol. Evolving toward a plant-based diet gradually is the best approach, though. Add plant-based proteins such as beans, a black bean quesadilla, or scrambled eggs to meals you already prepare. Add nuts and seeds to your diet gradually too.

Nuts

A healthy plant-based diet focuses on fruit, vegetables, whole grains and a range of nuts and seeds. It also includes some fish and dairy foods. Nuts are high in unsaturated ‘good’ fats and contain a wealth of other important nutrients.

A diet based on whole, plant foods is effective at improving metabolic health and preventing and even reversing chronic diseases like heart disease. It is also a great option for those looking to lose weight. [1]

Seeds

A whole food plant based diet is a way of eating largely made up of fruits, vegetables, beans, nuts, seeds and unprocessed grains. It excludes all foods derived from animals.

It has been proven that a WFPB diet along with regular exercise can prevent, treat and even reverse diabetes. It also helps you lose weight naturally.

Stock up on these staples at your local grocery store – look for beans, lentils and whole grains as well as nut butters without added sugar.

Dairy

A healthy whole food plant-based diet has been linked to lower body weights, reduced risk of heart disease, diabetes and some cancers. It also nourishes the body with fiber and essential nutrients.

Eating a whole-food plant-based diet helps you to eat until you’re comfortably satiated without overeating. This makes it easier to lose weight and bring your blood sugar levels and blood pressure into ideal ranges. A plant-based diet is a great way to avoid highly processed foods that are often high in fat, sodium and sugar.

Other

Eating plant based food helps control cholesterol levels in the normal range. It also reduces inflammation in the body and helps treat autoimmune diseases like rheumatoid arthritis.

Unlike fad diets, the plant-based diet is sustainable and has a positive impact on your long-term health. It is also eco-friendly and may save you money at the grocery store. This is because meat is expensive, and replacing it with vegetables can save you big bucks.

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Whole Food Plant-Based Diet Restaurants Near Me

A plant-based diet is an all-around healthy choice. It is rich in nutrient-dense foods, including whole grains and beans, as well as calcium, iron, and cholesterol-lowering soluble fiber.

Plus, a plant-based diet is budget friendly, as meat is typically expensive and green vegetables and whole grains are usually cheap.

Dirt Burger

The menu here pushes boundaries and includes a lot more than just veggie burgers. There are also blistered shishito peppers, yam fries, lemon-pepper tofu salad and cilantro peanut stir fry.

NLB’s founders Matthew and Cierra made the right choice in starting this vegan burger joint. They’ve found that people are open to plant-based alternatives, given the negative environmental impact of meat and health concerns about the meat industry. The restaurant is kosher and many dishes can be adapted to suit dietary needs.

Lotus Leaf Cafe

This hole-in-the-wall Vietnamese restaurant isn’t completely vegan, but it serves plenty of meatless dishes. Its most popular item is pho, which features meatless beef, pork and tofu with rice noodles and herbs and spices. Other options include a banh mi, a hot sandwich and nachos.

This Austin eatery offers classic cafe eats like salads, soups and sandwiches along with plant-based versions of enchiladas, ravioli and a Cuban plate. It’s also a nearly zero-waste establishment that recycles, composts and reuses its waste products.

Plant City

Plant City is a food hall and retail area from chef Matthew Kenney, who has restaurants around the country. It features Make Out, which serves a vegan take on the burger; Double Zero, his flagship pizzeria that has earned a Bib Gourmand in New York; 345, a speakeasy; and more.

The restaurant has also educated Bryant students about the importance of sustainable living. Aimee Parenteau ’23 visited with her Corporate Social Responsibility in the Global Supply Chain course to learn more about how the company addresses sustainability issues.

Good Life Cafe

The Good Life Cafe in Columbia offers dine-in and takeout options for plant-based eaters. Their menu includes classic cafe eats and vegetarian and vegan entrees such as enchiladas, ravioli, a Cuban plate and even raw manicotti. They also have smoothies, juices and coffee drinks.

When you step into the Good Life Café, you enter a place of love and intention. Teddy unhesitatingly calls her staff family, and the energy that comes from this is woven into the experience of the restaurant.

Wayward Vegan Cafe

For over 18 years, Wayward Vegan Cafe in the University District has set the bar for Seattle vegan comfort food. Its country fried seitan hashes, scrambles, pancakes, and biscuits draw diners of all stripes—from devoted plant eaters to broke students, punks, and neighborhood regulars.

When the restaurant announced it was closing in September, many plant-based and omnivore diners cried foul. But it looks like Wayward will have a second chance at life under new ownership. ARISTA catering’s team will take over the space and menu.

Kelley Farm Kitchen

An intimate, down-to-earth mainstay for creative plant-based burgers, nachos, breakfast, and more, Kelley Farm Kitchen serves diners with a wide range of dining preferences. The restaurant offers breakfast, lunch, dinner, and dessert.

Sondra and Ben Kelley jumped on the vegan bandwagon after watching Forks Over Knives and decided to open their own eatery. They didn’t have any restaurant experience, but they were determined to succeed.

Despite some pushback from their friends, they stuck with their plan and are now reaping the rewards of their hard work. The women-led eatery has become a popular vegan hotspot, offering Instagram-worthy stacked plant-based burgers and colourful ramen bowls.

Lalibela

Lalibela is an awe-inspiring town where you can visit 11 monolithic rock-hewn churches that were built without brick, mortar or lumber. Locals believe that angels helped carve them.

Lalibela’s spartan interior is overflowing with Ethiopian chintz from vaguely religious iconography to a photo of Haile Selassie and Winston Churchill. The servers, who wear white robes, are cheerful and helpful.

Opt for the vegetarian combo or a bowl of vegetables (kik alicha, cabbage, and collard greens) served on a generous portion of injera. For meat lovers, add a few pieces of lusty lamb or chicken to your Beyaynetu or Mahberoch.

The Wild Cow

In Nashville, The Wild Cow serves vegetarian and vegan food with a focus on local ingredients. The menu includes plant-based versions of eggs benedict, three types of Alfredo pasta dishes, and fried chicken. The restaurant also has a range of healthy salads and soups.

In Austin, Counter Culture serves plant-based comfort food, including buffalo mac and cheese bites and a watermelon-mango gazpacho. Its menu also includes a barbecue oyster mushroom sandwich and a crusted curry sandwich. The restaurant is nearly zero-waste and uses a variety of nut-based cheeses.

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Whole Food Plant Based Appetizers

Fill your appetizer spread with wholesome whole food plant based options. Whether it’s for a casual family movie night or a fancy party, these bite-sized hors d’oeuvres are sure to impress.

From dips and snacks to crostini, these recipes will add a new flavorful twist to your favorite dishes. Whole Foods has a great assortment of WFPB catering options, including single-item trays and combo packs, available online.

1. Buffalo Cauliflower Wings

Buffalo flavored anything is huge right now and these little cauliflower bites are the perfect meatless alternative. Cauliflower florets are dipped in a simple vegan-friendly batter, baked until golden and crispy then tossed with your favorite buffalo sauce. It’s the ultimate game day snack or anytime appetizer that even omnivores will love.

For the batter, whisk together flour, cornstarch, paprika, salt and garlic powder. Add non-dairy milk and whisk until smooth batter forms. Coat a baking sheet with cooking spray or a light coating of oil to prevent the cauliflower from sticking.

Bake the cauliflower until golden and crispy, flipping them halfway through for even baking. While the cauliflower is baking, prepare the buffalo sauce.

Toss the cauliflower florets in the buffalo sauce, and serve with a side of traditional appetizer snacks like celery sticks and ranch or blue cheese dressing for dipping. This dish also pairs well with cold salads, slaws or low carb dips.

2. Cocktail Meatless “Meatballs” Marinara

The perfect plant-based meatball recipe, these vegetarian quinoa “meatballs” are so easy to make and so good. You’ll love them tossed in pasta recipes or zucchini noodles, stuffed into a delicious meatball sub or served with this easy Instant Pot Garlic Rice alongside a simple Shaved Fennel Salad.

You’ll just need 7 simple, inexpensive, wholesome pantry ingredients to create this amazing dinner! This dish is full of protein, micronutrients and fiber — so satisfying.

Pulse rehydrated shiitake mushrooms in food processor until chopped, but there is still a little bit of texture left (you don’t want to mush them). Add remaining ingredients and process together well with your hands. Use a 1/4 cup measuring cup to scoop out portions of the mixture and press lightly between your hands to form them into balls. You may wish to sprinkle the tops of each ball with a small amount of vegan cheese for extra umami, if desired.

3. Vegetable Crudites with Hummus

A crudites platter is a beautiful array of raw vegetables served along with a dip. It’s a perfect appetizer for parties and holidays. You can also add a few things salty to the platter like savory roasted nuts and marinated olives.

To make this hummus, combine cooked chickpeas, tahini, garlic, lemon juice and 3 tbsp. reserved cooking liquid in a food processor or high-powered blender until smooth (using additional cooking liquid, if needed). Add more lemon juice, salt and pepper, to taste. Stir in mint leaves and pine nuts and transfer to a serving bowl.

Serve the hummus with crudites of your choice. This is a great show-stopping dish that is super easy to put together. It’s also a great option for meal prep as the hummus can be made up to 2 days ahead.

4. Cowboy Caviar Dip

Cowboy Caviar, also known as Mexican Caviar or Texas Caviar is a cross between a black bean salad and a fresh salsa. This vibrant, hearty dip is sure to please any crowd and comes together in just 15 minutes!

The recipe uses a variety of fresh ingredients to give this dip bold flavors without being overpowering. You can always make it spicier with a pinch of jalapeno or chili peppers or by adding in more chopped cilantro. You can even add some diced radishes for a little crunch and added flavor.

Combine the beans, corn and other vegetables in a large bowl. In a separate smaller bowl, whisk the lime juice, olive oil, white wine vinegar, taco seasoning, salt and pepper to create the dressing that will coat and bind the dish together. Pour the dressing over the veggie and bean mixture and toss well. Chill for a few hours or overnight to allow the flavors to blend and marinate.

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Whole Food Plant Based Diet Foods

Eating a whole food plant based diet will provide you with all the proteins and minerals that your body needs. There are exceptions for people who are sensitive to gluten or have coeliac disease.

You can ease into a plant based diet by planning meat-free meals or by adding in healthy whole foods such as tempeh, yam, tofu and raw jackfruit.

1. Fruits and Vegetables

A whole food plant based diet avoids processed ingredients and animal products, and it’s rich in natural, nutrient-packed foods. It’s easy to meet your vitamin, mineral and fiber needs and it’s good for your heart and the environment.

Disease prevention: WFPB eating can prevent, halt and in some cases reverse chronic diseases including heart disease and diabetes. It may also reduce blood pressure and cholesterol levels.

Focus on eating lots of fruits and vegetables, tubers (potatoes, sweet potatoes, yams), green leafy veggies like peppers, tomatoes, corn, lettuce and spinach, and cruciferous veggies. Add in some berries, nuts and seeds and healthy fats like avocado. Eat meat if you prefer, but don’t make it the center of your meal. You’ll get plenty of protein from beans, quinoa and other whole grains, and lentils and pulses.

2. Whole Grains

A whole food plant based diet includes all types of grains including legumes and tubers like potatoes, sweet potatoes, yams and cassava. It also includes vegetables, fruits and nuts.

When compared to the standard American diet, this eating plan provides an abundance of fiber and other nutrients. It also helps reduce chronic health conditions and promotes a longer lifespan.

In general, a WFPB diet eliminates foods containing animal products, added oils and refined sugar. This means that you will eat more complex, nutrient-dense foods like whole grains, beans, fruits, and non-starchy vegetables. The key is to choose the right combinations of these foods for your unique needs and preferences. This approach will help you enjoy a variety of tasty meals and snacks. It will also allow you to add in foods you have never tried before.

3. Legumes

Legumes such as beans, lentils and peas are protein-rich foods. They are also rich in fiber, vitamins and minerals. They are an important part of a whole food plant based diet, which has been linked to weight loss and healthier blood pressure, triglycerides and cholesterol levels.

The high amount of filling fiber and protein found in legumes help to promote satiety, which reduces overall food intake and may lead to weight loss in the long term. Studies that have followed participants over time have shown this to be the case.

Beans contain a carbohydrate called galactooligosaccharides (GOS), which can cause gas, but soaking and cooking beans before eating them eliminates most of this problem. It is also recommended to rinse canned beans before use.

4. Nuts and Seeds

Nuts and seeds (like sunflower, pumpkin, flax, chia, sesame and hemp) are nutrient powerhouses with plenty of protein, healthy fats, fiber and vitamins. Nuts also help regulate your weight and protect against heart disease and diabetes.

They can be eaten in moderation as part of a whole food plant based diet along with fruits, vegetables, grains and legumes. A diversified whole foods plant based diet avoids processed, refined and junk food while emphasizing whole, unprocessed, natural plant-based foods that provide our bodies with what it needs for optimal health. The benefits of this type of eating include a lower risk of obesity, heart disease, diabetes and cancer, as well as other chronic diseases. It also helps prevent and reverse these conditions. A whole food plant based diet is naturally anti-inflammatory and free of added salt, oils, sugar and processed meats.

5. Beans

Whether they are used as the main ingredient in soups or in a dip, beans (and peas) are rich in dietary fiber and minerals such as potassium, folate, iron, magnesium, and protein. Beans also contain phytonutrients that help prevent chronic diseases such as heart disease and diabetes.

A whole food plant based diet can be easily adapted to your lifestyle and doesn’t exclude meat or dairy foods. Instead, it simply encourages more fruits, vegetables, whole grains, legumes, nuts and seeds to be the center of your meals. This way of eating is better for the environment and also better for animals! This is why it’s such a great diet for Millie, our spunky and social Grandmother who went from 10% heart function to normal heart function after switching to a plant-based diet.

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Top 5 Plant Based Foods For Complete Protein

Complete proteins contain all nine essential amino acids, which the body can’t produce on its own. Most animal foods, such as meat, fish, dairy products and eggs, are complete proteins.

But plant foods also offer complete protein options, including quinoa and soy. A few of these, in addition to protein-rich leafy greens and nuts, can help you meet your daily protein needs.

Amaranth

Amaranth is a gluten-free pseudocereal that belongs to the same category as quinoa, millet and farro. It has a mild flavor and can be used in both sweet and savory dishes. Whole amaranth seeds and amaranth flour are available at many grocery stores, including the health-food section.

Amaranth contains a lot of soluble fiber, which helps your digestive system work more efficiently. This type of fiber combines with water to form a gluey mass that traps fats, sugars and bacteria. This prevents leaky gut syndrome, an autoimmune condition that causes inflammation and pain in the gut.

Another great advantage of amaranth is its bioactive peptides, which have anti-inflammatory properties. This means that amaranth is good for reducing inflammation in the body and may help protect against heart disease.

Buckwheat

Buckwheat is a pseudocereal (not technically a grain) that’s gluten-free, making it an option for those with celiac disease or other gluten sensitivities. It also offers a good source of complete protein.

Buckwheat contains all the essential amino acids, including lysine. It also has a low glycemic index, which means it can help you manage your blood sugar levels and maintain energy throughout the day.

Buckwheat is also rich in minerals, such as iron, magnesium, phosphorous and copper. It’s high in fiber, too, which can promote healthy digestion and boost your bowel function. Additionally, it’s rich in rutin and quercetin phenolic compounds, which can promote cardiovascular health. It’s best eaten sprouted, since this makes its nutrients more biologically available for the body to absorb.

Pumpkin seeds

Whether they’re savoury and roasted, or still in their stringy guts from that jack-o-lantern you just carved, pumpkin seeds (also known as pepitas) pack an incredible nutritional punch. They are a good source of protein, dietary fibre, iron, potassium and zinc. They also provide a significant amount of the omega-3 fatty acid, alpha-linolenic acid, which gets converted to DHA and EPA in our bodies to help fight heart disease, inflammation and artery hardening.

Sprinkle on oatmeal or overnight oats, add to salads and yogurt, or even use as a granola topping. You can also try pumpkin seed protein powder, which is great in smoothies, energy balls and baked goods. It is a vegan alternative to other popular protein powders such as whey and soy.

Hemp seeds

Hemp seeds (Cannabis sativa) have the same botanical relationship to medicinal varieties of marijuana, but they don’t contain psychoactive compounds (aka, you won’t get high). They are packed with omega-3 and omega-6 healthy fats. Add them to your morning oats, smoothie or sprinkle over salad and avocado toast.

Hemp seed proteins have a high level of the amino acid arginine, which turns into nitric oxide and improves blood flow and cardiovascular health. They also have a good balance of omega-3 to omega-6 fatty acids, which helps to lower cholesterol and triglycerides.

Hemp seeds are rich in both soluble and insoluble fiber, which promotes regularity and a healthy gut. However, they are not recommended if you take heart medications because they can interfere with cardiac glycosides and increase the risk of bradycardia.

Tofu and tempeh

Both tofu and tempeh are soy based proteins that offer complete protein and a host of health benefits. Registered dietitians recommend including both in your diet daily as they are versatile meat alternatives.

Tofu offers a soft texture that easily absorbs flavors and can be marinated and grilled. It is low in calories and fat and a good source of calcium, phosphorus, iron, manganese, and magnesium. It also provides phytoestrogens that protect against prostate and colon cancer and help reduce hot flashes in menopausal women.

Tempeh is a dense, cake-like helping of fermented soybeans that’s often made with grains and spices. It can be fried, grilled, or crumbled over salads and stir fries. It is rich in vitamins B6, E, and K, thiamine, and niacin.

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Whole Food Plant Based Diet For Beginners

A plant based diet is a great way to lose weight and stay healthy. It also helps to prevent chronic diseases.

Plant-based foods are nutrient dense and high in antioxidants. The goal is to eat a variety of whole fruits, vegetables, greens, grains and legumes.

Make sure to eat enough protein, iron, vitamin B12, and calcium.

What is a whole food plant based diet?

A plant-based diet is a lifestyle that includes all foods — including vegetables, fruits, whole grains, beans, nuts and seeds — and excludes animal products, processed foods, refined sugar, and added fats. It’s a healthy eating pattern that has been shown to prevent and reverse heart disease, obesity, diabetes, and other chronic illnesses.

It is a simple, nourishing way of life.

It’s also a compassionate choice that revokes support for an industry that trades in suffering. Every time you choose to eat a plant-based meal, you’re sending a message that tells factory farms that we don’t need their products. Then they can focus on providing healthier alternatives for us instead. We recommend stocking up on healthy snacks and preparing food ahead of time to make the transition as smooth as possible. For example, keeping a bowl of fresh fruit or a few hummus & veggie sticks in the fridge to grab on the go is great.

What are the benefits of a whole food plant based diet?

A plant-based diet is not just about avoiding meat and dairy but rather about choosing a wide variety of fruits, vegetables, whole grains, legumes, nuts, seeds, herbs and spices. This diet has the potential to be delicious and satisfying.

The plants contain a great deal of fiber that fills us up and makes us feel satisfied with smaller portions. It also provides zero dietary cholesterol and minimal saturated fats. All of these factors are good for heart health.

There is a lot of support for the plant-based diet including websites and cookbooks that make it easy to create meals. Some people find it challenging to eat out and stay on the plan but it is possible to ask for an alternative when eating out at restaurants by looking up menus online or calling ahead. You can even request that food be cooked without added salt or sugar. Most people find that they can eat out on the plan once they learn to make simple swaps like this.

How do I start a whole food plant based diet?

A whole food plant based diet is not only sustainable but also the healthiest way of eating. Unlike other fad diets it does not deprive you of the foods you love and instead allows you to add in plant based versions of your favorite meals. There are also many apps like Oh She Glows and Meatless Mondays that can make the switch easier.

A plant based diet is low in fat and high in protein, fiber, vitamins, minerals, phytonutrients and antioxidants. It has been shown to reverse heart disease in just a few months and reduce a multitude of other comorbidities.

To start your new lifestyle gradually add in whole fruits, vegetables, salads and pulses/legumes while slowly eliminating meat, fish, eggs and dairy products. You can also find plant based meal delivery services that offer pre-made, ready to eat meals to help you get started. Choose from a variety of 100% plant based meals and customize your order to fit your needs.

How do I stay on a whole food plant based diet?

It’s best to stick with whole foods that are as natural and minimally processed as possible. This includes green veggies, whole grains, legumes and fruits. These are affordable, easy to prepare and a very nutritious base for any diet.

Legumes, like beans and lentils are a great source of protein. They also provide fiber to keep you feeling full and nourished. Healthy fats, such as avocados, olive oil and nut butters are also important for the body.

It’s also helpful to stock up on healthy snacks such as whole fruit, nuts and healthy sweets. This will help you avoid reaching for packaged unhealthy foods when a craving strikes. It is also a good idea to talk to your lifestyle physician about getting additional vitamins and nutrients, such as Vitamin B12, Vitamin D and Omega-3. This can be done through a supplement.

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