In recent years, fast food and processed food have caused many dangerous diseases such as cancer, diabetes, high blood pressure, stroke... And as a wake-up call, people have begun to choose Get yourself a healthier diet. One of them is a plant-based diet, focusing on whole plants, veganism, keto, etc.
There are many arguments about which diet is best for you. Nevertheless, health and wellness communities agree that diets emphasizing fresh, whole ingredients and minimizing processed foods are superior for overall wellness.
The whole-foods, plant-based diet does just that. It focuses on minimally processed foods, specifically plants, and is effective at stimulating weight loss and improving health.
Let's learn this style of eating with Nature Rider!
What is a Whole-foods Plant-based diet?
The term "whole foods" is translated as foods that are in their most natural, "original" state when they have not been processed or refined before entering their body. Simply put, whole foods are all foods that are in their natural state and have not been altered or modified. And so, when it comes to whole foods, it will be understood that the food does not contain additives, salt, fat or preservatives.
According to healthline, there is no clear definition of Whole-foods, Plant-based diet (WFPB diet) so far.
A whole food plant-based diet (WFPB for short) is not a vegetarian or vegan diet but a diet that primarily uses foods of plant origin in their raw or processed as little as possible, including fruits, vegetables, whole grains, legumes… Those who follow the strict WFPB diet will not use poultry, meats, seafood, eggs. , milk and refined products such as sugar, oil or whitening powder…. However, it should be understood that the WFPB diet is not a fixed diet, it is more about a lifestyle. This means that people following a plant-based diet can eat very small amounts of foods of animal origin and be selective about where they come from.
A whole food plant-based diet (WFPB for short) is not a vegetarian or vegan diet but more than a way of life
Characteristics of a whole food plant-based diet
The characteristics of a purely whole food plant-baseddiet are food sources divided into 4 main groups: Grains, Beans, Vegetables, and Fruits. These foods are often used in raw or minimally processed form, with little seasoning in order to provide maximum nutritional content, avoid losses due to cooking and retain the color and taste of food.
The basic principles of the WFPB diet are as follows:
Focus on whole foods (whole foods, not processed)
Minimize the amount of processed foods.
Limit or no use of animal products
Focus on plant-based foods, including vegetables, fruits, whole grains, legumes, seeds and nuts.
Do not eat refined foods and processed oils
With particular attention to food quality, many WFPB diet advocates encourage the use of locally sourced organic foods whenever possible.
The difference between a whole plant-based diet, a vegetarian and a vegan diet
The WFPB diet is often confused with a vegetarian or vegan diet. However, although similar in some ways, these diets are different.
- Vegetarian diet: Vietnamese Buddhist vegetarians abstain from all meat and poultry from their diet, but some still eat eggs, seafood or dairy products. Some other religions occasionally eat fish and chicken.
- Vegan diet (vegan diet): A vegan diet does not use animal foods of any kind including eggs, milk, and honey. However, vegans still accept to eat processed foods (often containing a lot of fat, sugar and salt that are harmful to health).
- WFPB diet: Using plant-based foods in their original form or as little processed as possible and occasionally using animal foods (very little).
As can be seen, the WFPB diet is more flexible. People who follow this diet mostly eat plant-based products, but that doesn't mean they have to completely abstain from animal products. One person on the WFPB diet may not eat animal products, while another may eat small amounts of eggs, poultry, seafood, meat, or dairy products.
WFPB diet is more flexible. People who follow this diet mostly eat plant-based products, but that doesn't mean they have to completely abstain from animal products.
Benefits of a whole food plant-based diet WFPB
According to scientific studies, switching to a plant-based diet will bring us some good benefits for our overall health, but also help protect the environment in particular and the planet in general.
Whole food plant- based (WFPB) diet is good for the environment
Switching to a WFPB (Whole food plant-based) lifestyle is not only good for your body, but it's also one of the best things you can do to protect the environment.
According to a Guardian report in 2018 – Avoiding meat and dairy products is the “simple but most effective way” to reduce the negative impact on the globe. A 2018 analysis found that livestock provides only 18% of calories consumed globally but occupies 83% of arable land.
The main reason is that raising animals for food is an incredibly inefficient use of resources. Growing crops to feed animals “introduces a major extra step of waste relative to the efficiency of us just eating the plant foods directly,” explains David L. Katz, MD, MPH, FACPM, FACP, FACLM. “If you just eat the plants, you cut out the middleman.”
Vegan and plant-based, whole-food diets are also associated with fewer climate-altering greenhouse gas emissions, and reduce water and land use on industrial farms, all of which contribute to climate change. global warming and environmental degradation.
Whole food plant-based diets are better for health
1. Lose Weight and Manage Weight Easily
People who eat a plant-based diet tend to be thinner than others. This diet makes it easy to lose weight and stay in shape.
People who follow a plant-based diet often have a slimmer body thanks to the following factors:
Plant-based foods usually contain little energy.
High-fiber foods make it easier for them to feel full, so they naturally eat less.
These people often have healthy lifestyles, such as physical activity, healthy habits.
2. Stabilize blood sugar
Plant-based diets typically use high-fiber foods with a low to moderate GI. These foods do not make sugar absorbed massively into the body, thus keeping blood sugar stable.
This diet has been shown to reduce the risk of type 2 diabetes, while also helping to reduce blood sugar, increase insulin sensitivity, and reduce the risk of disease progression in patients with type 2 diabetes.
3. Reduce the risk of high blood cholesterol
According to thanhnienonline, a plant-based diet significantly improves blood measurements. According to a recent study by the Loma Linda School of Public Health, California (USA), people on a plant-based diet have the best blood test results, according to Austria.
The number of study participants was 840 subjects divided into different diets:
Vegans: Do not eat any food that is animal or derived from animals. They do not eat eggs or dairy products.
The ovo-lacto diet: Do not eat meat or fish, but eat milk and eggs.
French Vegetarian Pesco Vegetarian: No red meat and poultry, only fish and seafood.
Semi-vegetarian diet: Eat fish and some poultry
All participants had regular blood, urine, and adipose tissue samples taken. Blood samples were examined for various indicators, including isoflavonoids, carotenoids, unsaturated fatty acids, saturated fats, and vitamins. The results show that: Vegans, who only eat plants, have the best blood levels
The team came to the conclusion that vegans had the best value of blood test scores, that is, effective at preventing disease. In addition, vegans also had the highest levels of omega-6 and omega-3, and the lowest levels of saturated fat.
The second best blood test results were for ovo-lacto and pesco vegetarians, who do not eat meat. People with partial meat consumption have poor blood test results. Interestingly, people who followed a semi-vegetarian diet, who ate poultry, had no better blood test results than those who regularly ate meat. Research shows that a plant-based diet clearly improves blood test results.
4. Reduce the risk of cardiovascular disease
As mentioned above, a vegan diet offers benefits such as reducing the risk of hypercholesterolemia, stabilizing blood sugar. The minimal processing process and the restriction of spices also contribute to the prevention of hypertension.
These help plant-based eaters reduce their risk of cardiovascular disease and its complications.
5. Reduced risk of cancer
People who consume foods that drastically reduce animals in their diet can significantly reduce their risk of colon and prostate cancer.
Red meat and processed foods have been shown to be associated with the incidence of colorectal cancer. This food source has been eliminated when adopting a purely plant-based diet. Foods rich in fiber also help promote digestive health, eliminating toxins in the intestines.
Who can adopt a plant-based diet?
A plant-based diet can offer many health benefits if applied correctly. Everyone can adopt this diet, but care should be taken to combine a variety of foods to avoid the risk of nutrient deficiencies due to the complete elimination of animal foods.
People who should consider when adopting a plant-based diet such as children, pregnant or lactating women, people with anemia, exhaustion or cancer need to consult a nutritionist when they want to apply a purely plant-based diet.