Eating whole foods is a great way to ensure you’re getting the nutrients your body needs. It’s also one of the most natural ways to lose weight.
A whole foods diet may help you live longer and lower your risk of chronic disease. It focuses on fruits, vegetables, whole grains, legumes, nuts and seeds.
Protein
Protein is a nutrient that our bodies need for proper function. It is found in many foods, and people can get enough from a healthy diet. It helps maintain skin, bones and muscles, as well as organs.
It is also important for weight loss and a strong immune system. Eating a variety of proteins throughout the day is the best way to ensure that you are getting all of the amino acids your body needs.
Our bodies can synthesize some amino acids, but we need to get others from food. The human body needs 20 amino acids in total, nine of which the body cannot make, and these are called “essential amino acids.”
Most plant foods will have all the essential amino acids we need. But they will not have all the amino acids in a specific order, so they are usually considered incomplete proteins. Incomplete proteins can be combined with other foods to provide all the essential amino acids we need.
For people who are vegan or vegetarian, it is particularly important to eat a wide variety of plant proteins to meet their dietary requirements. These include legumes (beans, peas, lentils), soy products, quinoa and nuts, all of which are good sources of protein.
It’s important to choose the right kind of protein, especially if you are concerned about your health or are trying to lose weight. A high-protein diet can help increase your metabolism, reduce fat storage and improve your overall health.
Protein can be found in a number of different foods, but it is most commonly found in meats, eggs and dairy. These are the most common protein sources in the United States, and it is often easier to get sufficient protein from these sources than from other alternatives.
Fat
Eating whole foods – fruits, vegetables, grains, and legumes – is the most optimal way to ensure you’re getting all the nutrients you need. When food is processed, most of its nutritional value is lost.
That means that eating foods that are minimally processed, as opposed to those that have been heavily refined, can improve your overall health and help you lose weight. This is especially true when you avoid products that are full of sugar, salt, and other artificial ingredients.
Another major benefit of a whole foods diet is that it keeps inflammation at bay, which is a key contributor to chronic diseases. When you eat whole, minimally processed foods, they’re packed with vitamins and minerals that support the normal production of anti-inflammatory cytokines in your body.
Moreover, whole foods have more fiber than refined grains and are nutrient-dense because they are naturally high in antioxidants and phytochemicals that promote a healthy immune system. They also contain enzymes that aid in digestion and help to maintain a healthy gut biome.
A whole foods diet is also more calorie-efficient than other types of nutrition, which is important for maintaining energy levels and controlling weight. This is because your body has a more efficient ability to use up the nutrients it consumes when they are in their raw state, as opposed to when they have been processed and altered by manufacturers.
It’s essential to eat only minimally processed foods to ensure you’re getting all the vitamins and minerals your body needs for good health. This includes a wide variety of fruits and vegetables, lean protein (e.g., chicken, fish, beans, and eggs), whole grains, nuts, and seeds.
Carbohydrates
Carbohydrates are the primary fuel source for the body, and they’re found naturally in a variety of foods. These can include fruits, vegetables, whole grains, nuts and dairy products. They can also be added to processed foods in the form of starch or sugar.
The body doesn’t discriminate between natural and added sugars, so it’s important to make sure you get your daily recommended intake of both. If you’re concerned about the amount of sugar in your diet, a good place to start is with the Nutrition Facts label on food packages.
Sugar is a simple carbohydrate that can be found naturally in fruit, vegetables and milk. It’s also often added to foods, such as candy, soda and juice drinks.
Most people should eat no more than 25g of added sugars per day for most women and 36g for men. This amount should come from healthy sources, such as fruits, vegetables and milk, and not from high-calorie foods like cakes, cookies, candies, and ice cream.
Aside from supplying energy, carbohydrates also help regulate blood sugar levels and keep you feeling full. They also contain vitamins, minerals and fiber that your body needs.
Choosing whole grains over refined grains can also have a positive effect on your health. A study published in the Journal of Nutrition showed that adults who ate about 3 servings of whole grains a day had 2.4 percent less total body fat and 3.6 percent less belly fat than those who consumed only a quarter of a serving a day. If you’re looking to shed a few pounds, we recommend working with a dietician as dieticians help with weight loss by coming up with well-balanced meal plans.
Many studies show that complex carbohydrates, such as whole grains, beans and legumes, can be good for your heart, reducing the risk of high cholesterol and heart disease. They also take longer for the body to digest, so blood sugar levels stay steady and fullness lasts longer.
Fiber
Eating whole foods provides a variety of essential nutrients. These include protein, fat, carbohydrates, vitamins, minerals and water. But one nutrient that many people overlook is fiber.
According to Rachel Goodman, a registered dietitian nutritionist based in Brooklyn, New York, “fiber is an essential nutrient that cannot be made by the body and must be ingested from our diet.” It’s a non-digestible carbohydrate that is found in all plant foods, including fruits, vegetables, nuts, seeds, legumes and grains.
Both soluble and insoluble fibers are important for healthy digestion, she notes. Soluble fiber dissolves in water, forming a gel that helps slow down digestion. It’s also known for regulating blood sugar levels and reducing cholesterol, while insoluble fiber adds bulk to stool and can help prevent constipation.
To get the most fiber from whole foods, Goodman suggests avoiding refined or processed foods and choosing a balanced variety of fruits, vegetables, grains and legumes. She also recommends eating whole-grain cereals, breads and crackers instead of white varieties.
A high-fiber diet has been shown to protect against weight gain, cardiovascular disease, diabetes and gastrointestinal problems like hemorrhoids and small pouches in the colon (diverticular disease). It can help keep your mucus layer plump, which can prevent inflammation.
Soluble fiber, in particular, has been linked to lower insulin resistance, which can help stave off heart disease and diabetes. It’s also been linked to reduced risk of certain cancers.
To increase your fiber intake, try to eat more fruits, veggies, beans and nuts throughout the day. Make it a habit to include high-fiber vegetables in every meal.
Nutrients
Eating whole foods helps ensure you get the right balance of nutrients your body needs to function at its best. These include vitamins, minerals and phytochemicals. They can also help protect you from a variety of health conditions, including cardiovascular disease, cancer and diabetes.
Compared to processed and refined food, which often contains added sugar, fats, salt and other unhealthy ingredients, whole foods are close to their natural state. They are typically high in fiber, which regulates blood sugar levels and can improve digestive health.
A diet that emphasizes whole foods can also reduce your risk for a number of chronic diseases, according to a new study. Its findings suggest that eating a diet high in whole grains, fruit, vegetables, fish, olive oil and nuts was associated with lower rates of heart disease, cancer and diabetes.
The key to eating a healthy diet that is nutrient-rich is avoiding foods that are highly processed and have been refined to remove their naturally occurring nutrients, explains Dr Crowe. “Many whole foods, like fruits and vegetables, are packed with phytochemicals, which can reduce your risk of certain diseases and boost your immunity,” he says.
Processed foods, on the other hand, are often rich in saturated fats, sodium and added sugar. They can be found in packaged foods, fast food and frozen dinners.
If you do eat a food that has been processed, make sure to check its ingredients list for the least amount of additives possible. Aim to choose products that have no more than five ingredients you can pronounce, and don’t be afraid to buy a product if it is made with only a few added components.