What Is A Whole Food Plant-Based Diet?

Kim

2 years ago

I started eating a whole food plant-based diet after I lost my Dad to Alzheimer’s. He also had heart disease and prostate cancer. Watching my Dad struggle the last 20 years of his life with so much chronic disease, I knew I had to do something to prevent that from happening to me.

And all the science I was reading, kept pointing to a whole food plant-based diet. I’ve now been eating this way for over 6 years and have never felt better! I was even able to lose over 20 pounds and keep it off. Something I hadn’t been successful at on any other diet.

So if you want to take control of your health destiny with your fork, then let me share with you the power of a whole food plant-based diet!

What Is A Whole Food Plant-Based Diet?

A whole food plant-based diet is also known as WFPB for short. And is a way of eating that centers predominantly around whole, minimally processed plants including vegetables, fruit, whole grains, legumes, and nuts & seeds.

If you’re eating WFPB, you also avoid or limit animal products including meat, dairy, eggs, and seafood. And also limit processed foods including white flour, white bread, sugar, artificial sweeteners, oils, and added sodium.

I really like the quote by Dr. Michael Greger “Nothing bad added and nothing good taken away.” Because this really speaks to the minimally processed aspect of whole food plant-based eating.

Is Whole Food Plant-Based the Same As Vegan?

A whole food plant-based diet and a vegan diet are similar because both focus on eating plant foods and avoiding animal products, but they are a little different. A vegan diet simply means not eating any animal products at all, including meat, dairy, eggs, and honey.

Vegans also usually avoid animal products in other things, like clothing and cosmetics.

On the other hand, a whole food plant-based diet is more focused on eating unprocessed or minimally processed foods from plants. This includes fruits, vegetables, whole grains, beans, nuts, and seeds, but it avoids processed foods like white bread, sugary snacks, and oils, even if they are plant-based.

So, while all WFPB diets are vegan, not all vegan diets are WFPB. WFPB is about choosing whole, healthy foods that are good for your body, while veganism is more about avoiding anything from animals.

But when ever I got out to eat, I do find it easier to use the word “vegan” when ordering because more people understand what that is vs. whole food plant-based.

Why eat WFPB?

WFPB or Whole Food Plant Based is the gold standard for health & longevity. Why? Well, for starters whole plants contain SOOOOO many vitamins, minerals, phytonutrients, and antioxidants that there is NO WAY they could ever been put into pill.

In fact, there are tens of thousands of phytonutrients (nutrients that only come from plants) that haven’t even been discovered yet, but scientists know they are important for our health and bodily functions!

Whole plants contains lots of fiber, which most American don’t get near enough of.

And plenty of protein.

Whole plants are anti-inflammatory, while animal and processed foods are pro-inflammatory.

These foods fill you up and keep you full so you don’t have crazy cravings all day long.

Blue Zones Were Mostly WFPB

The “Blue Zones” are areas in the world with the highest concentration of centenarians per capita and Dan Buetner from national geographic went out and studied them. Places like Okinawa, Sardinia Italy, Ikaria Greece, Nicoya Peninsula in Costa Rica, and we even have one here in the US in Loma Linda California where a large population of Seventh Day Adventists live.

What did these blue zones have in common? They are all 90-95% whole food plant based. These people were living into their 90s and hundreds and had such vitality and clear mindedness. No chronic diseases, no dementia, still independent and mobile and loving life.

So if you are worried about having to go 100% right away, don’t worry about perfection. Could you do 90% whole food plant based like the blue zones? It’s basically flipping the script of the Standard American Diet from 90% calories from animal products & processed foods, to instead 90% whole plants.

Protein On a Plant-Based Diet

For anyone concerned about plant-protein quality and building muscle – multiple studies show that when matched gram for gram, there was no significant difference in being able to build muscle and support lean muscle mass between animal-protein & plant-protein.

More & more elite & olympic athletes are going plant-based because they are seeing the benefits in their performance and it’s helped give them the edge to be even more competitive with improved recovery, more energy, and better sleep.

Athletes like Lewis Hamilton, Venus Williams, Chris Paul, Scott Jurek, JB Blair, Meagan Duhamel, Rich Roll, Tia Blanco, Dottie Bausch, and world record strong man – Patrik Baboumian.

So YES you can still build just as much muscle with plant-protein as animal-protein.

And with the added bonus of less heart disease, cancer, diabetes, Alzheimers, faster aging, and other chronic disease.

Plant-powered for the win!

You can read more about How to Get Enough Protein on a Plant-Based Diet Here.

Plant-Based Diets Supported By Major Medical Organizations

Many major health organizations now recognize and support a plant-based diet for all life stages, including:

American Academy of Pediatrics
Academy of Nutrition and Dietetics
British Dietetic Association
Canadian Paediatric Society
Italian Society for Human Nutrition
Australian Dietary Guidelines
American College Board of Lifestyle Medicine

These organizations all support plant-based diets as not only safe, but also provide health advantages.

The American College Board of Lifestyle Medicine (ACLM) uses a plant-based diet as a major tenet of disease reversal:

“For the treatment, reversal, and prevention of lifestyle-related chronic disease, the ACLM recommends an eating plan based predominantly on a variety of minimally processed vegetables, fruits, whole grains, legumes, nuts, and seeds.”

Even the Academy of Nutrition and Dietetics updated its position in 2016 on plant-based diets:

“It is the position of the Academy of Nutrition and Dietetics that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes. Plant-based diets are more environmentally sustainable than diets rich in animal products because they use fewer natural resources and are associated with much less environmental damage.”

This type of diet has been shown to have several health benefits, especially for heart disease, type 2 diabetes, and cancer.

Whole Food Plant-Based Can Prevent & Even Reverse Chronic Diseases

Heart Disease

Eating a whole food plant-based diet can be very good for your heart. Here’s how:

Lower cholesterol: Plant-based foods are naturally low in saturated fats, which can help lower “bad” LDL cholesterol levels in your blood. High cholesterol is a major risk factor for heart disease.
Better blood pressure: Many plant-based foods, like leafy greens and beans, are high in nutrients like potassium, which can help lower blood pressure. Lower blood pressure means less strain on your heart and blood vessels.
Healthy arteries: Whole plant foods contain fiber, antioxidants, and other nutrients that can help keep your arteries clean and flexible, reducing the risk of blockages that can lead to heart attacks or strokes.

Type 2 Diabetes

A whole food plant-based diet can also help prevent and even reverse type 2 diabetes, a condition where your body has trouble controlling blood sugar levels.

Improved blood sugar control: Whole plant foods are rich in fiber, which helps slow down the absorption of sugar into your bloodstream, preventing blood sugar spikes. This can help you manage or even reverse diabetes.
Weight loss: Many people with type 2 diabetes are overweight, which can make the condition worse. Plant-based diets are typically lower in calories and fat, helping with weight loss and better blood sugar control.
Reduced insulin resistance: A whole food plant-based diet can help your body become more sensitive to insulin, which is important for controlling blood sugar levels.

Cancer

Eating more plant-based foods may also help lower the risk of certain types of cancer.

Antioxidants and fiber: Fruits, vegetables, and whole grains are packed with antioxidants, vitamins, and fiber, which help protect your cells from damage. This may lower the chances of developing cancer.
Lower cancer-causing substances: Processed meats and foods high in unhealthy fats have been linked to a higher risk of certain cancers. A whole food plant-based diet avoids these foods and focuses on cancer-protective nutrients.
Weight management: Being overweight is a risk factor for several types of cancer. Since plant-based diets are often lower in calories and fat, they can help with maintaining a healthy weight, which in turn can reduce cancer risk.

Brain Health & Cognitive Decline

A whole food plant-based diet can also help protect your brain as you age and may reduce the risk of cognitive decline, which includes problems like memory loss or conditions such as Alzheimer’s disease. Here’s how it can help:

Better brain function: Plant-based foods, especially fruits, vegetables, and whole grains, are rich in vitamins, antioxidants, and healthy fats that support brain health. These nutrients help your brain stay sharp and function better, even as you get older.
Reduced inflammation: Chronic inflammation in the brain can contribute to cognitive decline. A whole food plant-based diet is high in anti-inflammatory foods like berries, leafy greens, and nuts. These foods can help reduce brain inflammation and protect brain cells.
Improved blood flow to the brain: Many plant-based foods, especially those rich in nitrates (like beets and leafy greens), can help improve blood flow to the brain. Good blood flow ensures that your brain gets the oxygen and nutrients it needs to function well.
Protecting brain cells: Whole plant foods are full of antioxidants that protect brain cells from damage caused by harmful molecules called free radicals. This protection may reduce the risk of brain diseases and keep memory and thinking sharp for longer.

Making the switch to a whole food plant-based diet has been one of the best decisions I’ve ever made, and I’m so glad I took control of my health. Watching my Dad struggle with chronic diseases was heartbreaking, and it motivated me to make a change for my own future.

After six years of eating this way, I feel healthier, stronger, and more energized than ever. I’ve lost weight, kept it off, and most importantly, I’m reducing my risk for diseases that took so much from my family. If you’re ready to take charge of your health and make a change that could last a lifetime, I’m here to share what I’ve learned and encourage you along the way.

A whole food plant-based diet isn’t just about eating better—it’s about living better, and I hope you’ll give it a try for yourself!

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