What is Whole Food Plant Based?
Ever since the film “Forks Over Knives” made such a big splash at the theaters, the phrase “whole-food, plant-based” has been popping up in the media and all over the internet and catching people’s interest. There are communities out there dedicated to this way of eating. But if you are one of the people who has, so far, managed to avoid the hype, you may still be wondering what the heck whole-food, plant-based (WFPB) eating is all about. What can you eat? What must you give up? Are you required to count calories or carbs? If these are questions that are on your mind then give me a few minutes of your time and I’ll fill you in.
WHOLE FOOD…
The easiest way to explain WFPB eating is to break this long phrase down into two smaller ones. Let’s start with the phrase “whole food.” It refers to foods that haven’t been broken down or processed. I’m talking about whole fruits and whole vegetables as they appear in nature. For example, an ear of corn is a whole food. A corn chip is not. Corn chips or tortilla chips are processed food products made from parts of the whole food and usually contain unhealthy oils, colorings, and additives and wouldn’t be allowed on a WFPB diet. Of course, there are ways to make WFPB versions of tortilla chips and similarly, there are ways to make WFPB versions of many foods that wouldn’t otherwise be allowed on this way of eating. So, don’t worry. You won’t be giving up as many of your favorites as you think.
Grains and Pastas
The distinction between a whole food and a processed one is particularly important when talking about grains. You will be focusing on eating products that are made with whole grains rather than processed grains. For example, white rice isn’t a whole food. Neither is puffed rice cereal. These foods have had the fiber removed and much of their nutrients will have been lost as well. Brown rice is a much better choice. Wild rice is also a good option. There are a plethora of whole grain options out there — quinoa, oats, farro, millet, and amaranth just to name a few.
Now, you’re probably wondering about bread and pasta. As with the earlier examples, there are good choices and bad ones. For this way of eating, you’ll have to say goodbye to your white bread and your basic pasta made with white flour. According to the book “Eat to Live” by Dr. Joel Fuhrman, “Unlike the fruits found in nature — which have a full ensemble of nutrients — processed carbohydrates(such as bread, pasta, and cake) are deficient in fiber, phytonutrients, vitamins, and minerals, all of which have been lost in processing.” They’re just empty calories that will do little else than give you short-term pleasure in exchange for long-term health issues.
Better choices would be pastas made of whole grains like whole wheat or quinoa. And for those of you who must avoid wheat, there are a plethora of gluten-free options as well. Sprouted wheat or sourdough are your healthiest options as far as breads are concerned. They are richer in nutrients, less likely to spike blood sugar, and easier to digest according to Dr. Fuhrman. And, as with pasta, there are gluten-free options as well that are just fine for WFPB eating.
Choosing Products
When shopping for this diet, most of your food choices will come from the produce section of the grocery store with a few items coming from the center isles. But be careful about what you find in the aisles. Read your ingredient lists and pick only those things with the shortest lists and without ingredients that you don’t recognize or are chemical by nature. Only the most minimally processed foods should be chosen. Also, keep in mind that most WFPB diet plans are usually free of salt, added sugars, and oils. You’ll have to consult your chosen plan to get the particulars.
…PLANT BASED
Let’s move on to the second phrase — “plant based.” It is just like it sounds. The diet is based on plant foods. Fruits and veggies as well as legumes and grains will be major components of the diet. All animal foods will be strictly off-limits on this way of eating — at least at first. This includes meats, fish, seafood, eggs, dairy, and honey as well as anything else that comes from a living creature. After your initial period, which can vary from one to three months depending on the program you are following, you may be able to introduce a very minimal amount of animal-based foods back into your diet, if that is your desire. Dr. Fuhrman recommends that at least 90% of what you eat be comprised of plant foods even after the initial period. And the diet will change your taste buds, so by the time you get to this point, you may not even desire animal products any longer.
Protein
“So where will my protein come from?” you may ask. Well, don’t worry. There are plenty of options. Tofu and tempeh for starters. And there’s another popular soy product out there known as soy curls. Soy curls are just dehydrated soybeans. You reconstitute them and then you can use them in any number of ways. They actually make for a tasty substitute for shredded chicken, or so I’m told. I can’t eat soy products myself.
But do stick to these three options when it comes to soy. Avoid the products with soy isolates and other soy derivatives. “manufactured soybean derivatives may increase your risk for cancer; impair thyroid, immune and brain function; and cause bone damage and reproductive problems,” says Dr. John Mc Dougall, author of “The Starch Solution.”
Seitan is another option for getting your protein if you don’t have issues with gluten. Seitan, in case you’re unfamiliar with it, is pure gluten, the protein found in wheat. You can find prepared versions at your Asian markets and health food stores or buy gluten flour at your local health food store and make your own. YouTube has an abundance of recipes.
Next, you have your legumes. There are many choices out there when it comes to beans — anywhere from pinto beans, black beans, kidney beans, and so forth. Put them in a tortilla with your favorite veggies and you’ll have a nice burrito. Use them as the basis for a hearty soup or couple them with rice in a tasty buddha bowl. The options are endless. You can also use lentils in exchange for beans for an equally delicious meal. Or blend up your red lentils or your chickpeas into a hummus that you can slather on a tortilla as a basis for a veggie wrap or use as a salad dressing. Legumes should make up the largest protein source in your diet along with tofu. Add in Seitan for variety, but only use it on occasion, as it’s more processed than the other options.
Last, but not least, are your nuts and seeds. They make a good addition to a bowl of hot cereal and flax meal is a great option for getting in your omega-3s. Just be cognizant of portion sizes. Nuts and seeds are high in fat, so you’ll rack up the calories quickly if you’re not careful. One to two ounces a day is plenty.
Convenience Foods
By now you’re thinking, will I have to cook everything I eat? Won’t there be any easy-to-prepare choices on this diet? The answer is yes. There are convenience foods that you can have, but you’ll have to be very selective about which foods you choose. For example, there are a couple of brands of veggie burgers out there, such as Hilary’s and Dr. Praeger’s, that have a fairly clean list of ingredients. Keep in mind that these products have a little bit of oil in them, which is not permitted on a WFPB eating plan, but you could make them do in a real pinch.
One great way to help you save time in the kitchen is with frozen fruits and vegetables. You can throw frozen fruits in your breakfast cereal in the morning or in a mid-afternoon smoothie. Keep in mind that smoothies may be on the off-limits list for some programs. Frozen vegetables can also be used in a variety of ways at meals and they save on cooking and chopping times. Fresh bagged veggies are also handy time savers, if you don’t mind paying a few extra pennies.
Your best defense against a busy week that leaves little time to cook is batch cooking. Set aside some time on the weekend to make big batches of one or two of your favorite recipes. Portion them out in single serving containers and you’ll have something all ready to grab after those long days or to take with you for lunch.
Or, if you don’t want to be stuck with the same meal day after day, just prepare some of your favorite ingredients that you can use to throw together various simple meals during the week. For example, make a big batch of beans, cook some pasta ahead, bake some potatoes, and steam a big batch of veggies. Then you can quickly throw these ingredients together during the week in varying combinations.
Counting Calories
One thing that, for the most part, won’t be very important is counting calories. Just removing animal products, oils, and processed foods from your diet will be enough to facilitate your desired weight loss if that is, in fact, your goal. And it will be for most of you. All it will take is paying attention to calorie density and making sure you’re eating with a calorie deficit. There are many good calorie density charts online that you can use as a guide.
According to Dr. McDougall.com “…Choosing foods with a lower calorie density allows (you) to consume (your)usual amount of food…while lowering your caloric intake.” And it should come as no surprise that the foods with the lowest calorie density are fruits, veggies, legumes, and whole grains.
For some, however, this may not be enough. If you have a slower metabolism, tracking your macronutrients — carbs, protein, and fats — may be a necessity. If you don’t initially get the results you desire, consulting a trainer, a nutritionist, or your physician may be a good idea.
Conclusion
And there you have it — WFPB eating in a nutshell. This way of eating is restricting in some ways, but once you start exploring recipes and notice how your taste changes after a few weeks on the plan, you’ll realize that a whole new world of food is opening up to you. So don’t make any quick decisions. Perhaps give it a trial run for two or three weeks and see how you feel at that point. You might find that it’s the solution you’ve been looking for.
Wondering what the benefits of this way of eating are beyond just weight loss? I’ll be discussing that In my next post here on Medium.com.
To follow my journey follow me here at wholefoodplantbest.medium.com and on www.pinterest.com/wholefoodplantbest.
Disclaimer: I am not a doctor or a medical professional. The information provided on the site is for educational purposes only and does not substitute for professional medical advice. Please consult your doctor before making dietary changes or using any advice given here.