Whole food plantbased diet (WFPB) is centred on whole, unrefined, or minimally refined plants.
In a nutshell, whole food plant based means a diet consisting of fruits, vegetables, grains, legumes, nuts, and seeds that are consumed as unprocessed as possible. The simple explanation is ditching animal products and only consuming plants
Why a whole foods plant based diet is best choice for your health?
Remember the phrase, you are what you eat? While we are certainly more than what we eat, scientific evidence is demonstrating more and more that what we eat affects us. Choosing which foods we put on our plates—and which we avoid—gives us an unprecedented power to live longer, healthier lives.
What can I eat on a plantbased diet?
FOODS: Whole plants foods such as grains, nuts, vegetables and fruits.
EAT CAREFULLY: Nuts, avocados, dried fruit and seeds have many valuable nutrients are healthy.
DRINK: Water, unsweetened plant milks, green tea
RESTRICT - Soy protein, seitan (wheat gluten protein), tofu
Added sweeteners like maple syrup, fruit juice concentrate any added sugars even fruit sugars
What foods to avoid on a plantbased diet?
AVOID: Animal products
Meat, Fish, Seafood, Dairy products, and Eggs
Dairy - Yogurt, milk, cheese, half and half, cream, buttermilk
AVOID: Processed Foods and artificial foods
These foods can be high in sugar, sodium, trans fats, and preservatives, and are stripped of original nutrients.
Refined flours - highly refined bleached flour only use 100% whole wheat flours
Added Fats - Liquid oils, coconut oil, margarine, butter
Vegan replacement foods like “cheese” and “meats”
AVOID: Sugars and Fats
Rich, fatty food and sweets offer no nutrients and create addiction-like cravings.
Sweets and Cakes - Biscuits (cookies), cakes, energy bars
Drinks - Fizzy drinks (soda), alcohol, fruit juice, energy drinks
Plantbased Diet Research
Articles:
The right plant-based diet for you - Harvard Health
Possible Biochemical Processes Underlying the Positive Health Effects of Plant-Based Diets
Plant-based foods and prevention of cardiovascular disease: an overview
Plant-Based Nutrition: An Essential Component of Cardiovascular Disease Prevention and Management
Plant Foods, Antioxidant Biomarkers, and the Risk of Cardiovascular Disease, Cancer, and Mortality: A Review of the Evidence - "Diets high in plant foods could potentially prevent several million premature deaths each year if adopted globally."
Definition of a plant-based diet and overview of this special issue
Understanding and Adopting Plant-Based Nutrition: A Survey of Medical Providers
