If you are looking to improve your health, then you may already know that eating more fruits and vegetables is important! 🌱 But what is a whole food plant based diet?
Whole food plant based diets (WFPB) have become insanely popular, with millions of advocates around the world and tons of research supporting the health benefits.
What are these health benefits? Is WFPB the same as veganism? What exactly can you eat – and what should you avoid?
That’s exactly what we are going to explore in this article!
Table of contents
What is a Whole Food Plant Based Diet?
While definitions can differ, let’s break down the phrase ‘whole food plant based’ (sometimes shortened to WFPB).
To start, a whole food is one that is close to its natural form. Think fruits, vegetables, legumes, nuts, grains, seeds, and minimally-processed foods like tofu, tempeh, and plant milks.
A plant-based food is one that is solely derived from plants (not animals or animal products). Again, fruits, vegetables, and legumes are all valid, but things like Beyond Burgers, vegan ice cream, and refined sugar are also technically plant-derived.
Therefore, a whole food plant based diet is a diet that puts healthy plant-based whole foods at its core, while avoiding oils, refined sugars and flours, and processed foods in general (like Beyond Burgers and vegan ice cream).
Note that some people on a WFPB diet will still eat meat, eggs and dairy, although in very small quantities. This depends on the individual.
What to Eat on a Whole Food Plant Based Diet?
Instead of viewing a whole food plant based diet through the lens of limitation and what you cannot eat, focus on the thousands of foods you can enjoy!
In fact, it is believed that there are more than 300,000 species of edible plants in the world 😲
We have prepared the Ultimate Vegan Grocery List, which will give you some inspiration (although not all the items on this list are whole foods).
Generally, on a WFPB diet, you will often be eating the following foods:
Vegetables
Kale, spinach, collard greens, carrots, beets, peppers, avocados, broccoli, asparagus, cabbage, onions, garlic, cauliflowers, mushrooms, and hundreds more.
Fruits
Apples, bananas, berries, oranges, lemons, limes, grapefruits, pears, figs, apricots, mango, pineapple, and many more.
Legumes
Chickpeas, lentils, black beans, navy beans, kidney beans, and many varieties of beans.
Whole grains
Wheat, oats, quinoa, brown rice, barley, farro, teff, amaranth, millet, and many more.
Nuts and seeds
Cashews, hazelnuts, peanuts, almonds, macadamia, coconuts, chia seeds, flaxseeds, sunflower seeds, pumpkin seeds, sesame seeds, and many more.
Herbs and spices
Mint, parsley, cilantro, basil, thyme, sage, turmeric, cinnamon, nutmeg, ginger, and many more.
Soy products
Some products made from soy such as tofu and tempeh are considered whole foods, as they are minimally processed.
Plant milks
Some minimally processed plant milks are also considered whole foods.
What Are the Benefits of a Whole Food Plant Based Diet?
People often turn to a WFPB diet to improve their health – and that is a smart step.
It makes sense that eating a diet full of natural foods like fruits, veggies, beans, nuts, and seeds would improve your health. These foods are full of fiber, vitamins, minerals, and phytonutrients.
One general benefit of eating a WFPB diet is that it can help people lose weight, which can result in lower risks of a myriad of diseases and illnesses. The weight loss comes down to eating more whole plant foods, which are naturally lower in calories, higher in fiber, and containing very little saturated fat.
There are many studies that support the specific health benefits of eating a WFPB diet, including a lower risk of developing heart disease, type 2 diabetes, and certain cancers.
For example, one 2019 study revealed that eating a plant-based diet had the potential to reduce the risk of developing cardiovascular disease by 16%.
Meanwhile, a 2016 study showed that eating a high-quality plant-based diet significantly lowered the risk of developing type 2 diabetes.
As for cancer prevention, a 2017 meta-analysis discusses a significant reduced risk of total cancer occurrence on a vegan diet.
These studies just scrape the surface of the research that has been done. For more on the health benefits, watch some popular vegan documentaries (particularly What The Health, Forks Over Knives, and The Game Changers).
Meanwhile, we recommend reading How Not to Die by Dr. Michael Greger for an in-depth look at the benefits of a whole food plant-based diet, as well as these books!
Of course, don’t forget the benefit to the planet. Plant-based eating can help reduce the strain on the environment as we move away from meat, fish, and dairy.
Whole Food Plant Based Diet vs. Vegan
While a lot of terms are interchangeable, whole foods plant based and vegan are not the same thing!
Firstly, people following a WFPB diet will be focused solely on nutrition, whereas veganism extends beyond diet and into other areas of life. This includes what you wear, the cosmetics you use, and even the cars you drive.
Ultimately, the prime reason to go vegan for many people is due to animal welfare. This means that, while many vegans are also naturally healthy, health is not always their prime goal. This is why things like vegan burgers, vegan chocolate donuts, and vegan candy exists!
Be sure to read our in-depth article looking at the differences between vegan and plant-based diets for more on this.
Are you considering making the switch to a whole foods plant based diet? Let us know in the comments!