In 1866, a magazine first appeared with the words, “If you eat an apple at bedtime, the doctor will lose his income.” Since then, it has evolved into a more familiar saying: “An apple a day keeps the doctor away.” It may seem like an oversimplification, but the core of this old saying is still valid today. Essentially, it means eating nutritious foods to stay healthy.
Apples are a great source of fiber, antioxidants, vitamins and minerals, but are just one example of a nutritious plant-based whole food. and root vegetables such as sweet potatoes, nuts, seeds, legumes, legumes, and tofu. All of these foods are nutritious and minimally processed, and in general he is an example of what you can eat on a natural, plant-based diet, also known as the WFPB diet.
Here, we take a closer look at what the WFPB diet is, its benefits, and some of the nutritious recipes you can enjoy if you choose to try it.
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What is a Whole Food Plant-Based Diet?
It may sound complicated, but the WFPB diet is actually pretty simple. Food should be limited and free of animal products. Ingredients do not necessarily have to be fresh. Shelf-stable foods like canned beans can also be part of his WFPB diet, and are often more affordable as well.
Is a whole foods plant-based diet different than a vegan diet?
Veganism is a lifestyle that eliminates the consumption of animal products as much as possible. As such, many vegans choose to follow his WFPB diet, which is animal-free, although not all vegans follow this diet. For example, many foods such as French fries and Beyond burgers are vegan, but are not examples of whole foods because they are processed.
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Benefits of a Whole Food, Plant-Based Diet
Extensive research confirms that the WFPB diet is one of the healthiest ways to eat. It is associated with a lower risk of many chronic diseases and conditions, including heart disease, type 2 diabetes, and various types of cancer.
A major reason the WFPB diet is healthy is because it’s high in fiber, says registered dietitian Ashley Kitchens, MPH, RD, LDN, who is also the owner of the plant-based platform Plant Centered Nutrition. “Fiber helps regulate blood sugar levels, normalize bowel movements, lower cholesterol levels, and keep the colon healthy,” she explains. consume about three times as much fiber as those who follow a typical American diet.”
Dima Salhoobi, RD, CDN, MS, who owns Fresh Nutrition Counseling, agrees. For example, antioxidants such as vitamins C and E help neutralize free radicals in the body. (Research shows that free radicals are dangerous compounds and may play a role in the development of disease.) , can be harmful to or beneficial to our health.
But nutrition aside, the WFPB diet also has environmental benefits as it avoids animal products. For example, the livestock industry (particularly through the cattle farming and animal feed industries) is a major contributor to deforestation and habitat destruction for wildlife. Also, the entire livestock sector emits he 14.5% of the world’s greenhouse gases, polluting waterways and impacting communities and aquatic ecosystems. In addition, it harms billions of animals, most of whom spend most of their lives in cramped and dirty industrial factory farm conditions.
For many people, the WFPB diet is more than just a diet, it is a conscious lifestyle choice that helps minimize harm to the planet and other animals.
What can you eat on a whole food, plant-based diet?
The WFPB restricts certain foods, but they are not restricted. In fact, it also contains a wide range of ingredients that are delicious, nutritious and versatile.
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1 beans and legumes
Beans, chickpeas, lentils, peas, and black beans are good sources of protein, fiber, calcium, zinc, and B vitamins. They’re also filling, low in fat, and incredibly versatile. This ingredient can be eaten as is, roasted, crumbled into hummus, or mixed with seaweed for a delicious chickpea tuna.
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2 Leafy vegetables
Spinach, kale, bok choy, cabbage, and collard greens are just a few of the leafy greens you can enjoy on the WFPB diet. They are a good source of calcium, vitamin K, vitamin C, vitamin A, and folic acid Leafy greens are the basis of many of his WFPB dishes, including delicious salads and stir-fries. For example, take a look at this vegetarian stir-fry recipe.
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3 fruit
From berries to citrus fruits, fruits are rich in antioxidants, vitamins and fiber, making them important and nutritious additions to the WFPB diet. It’s important to note that store-bought fruit juices are processed and are not considered whole foods. Additionally, they are usually high in sugar as well. For example, homemade smoothie recipes often use whole food ingredients, like this vegan blueberry smoothie jar.
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Four root vegetables
Like many other examples on this list, root vegetables such as carrots, radishes, beets, and sweet potatoes contain vitamins, fiber, and antioxidants such as carotenoids, which support immune system function and eye health. From sweet to savory, root vegetables can form the basis of many WFPB recipes, including a fall staple, sweet potato pie.
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6 mushroom
For those who like meaty textures, mushrooms, especially the King Oyster, Shiitake and Portabello varieties, are excellent WFPB alternatives to animal products. To get that meaty flavor and mouthfeel, it can be replaced with dishes such as tacos, stir-fries, and whole-wheat risottos. Due to its high content, it has a high nutritional value.
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7 tofu and tempeh
Tofu and tempeh are also nutritious alternatives to meat. Both are derived from soybeans and are rich in protein. For example, tempeh has about 19 grams of protein per 100 grams, and tofu has about 8 grams. Tempeh and tofu are processed, but only in minimal amounts, so many people who follow the WFPB diet still choose to enjoy them.
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8 nuts, seeds, grains
Nuts, seeds and grains are also protein sources on the WFPB diet. For example, whole grains like oats are also rich in vitamin E and fiber, and studies suggest they may also lower cholesterol levels. Similarly, seeds such as chia and flax and nuts such as walnuts also contain fiber. Additionally, they are a good source of healthy fats such as omega-3s, which help support heart health. In fact, just 10 whole walnuts contain nearly 2 grams of omega-3s.
Whole foods, plant-based recipes
Cooking on the WFPB diet can be as easy or as creative and complex as you want it to be. Here are just a few of the dishes you’ll enjoy.
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1 Roasted squash salad with pomegranate and pepitas
Gone are the days when salads were considered boring side dishes.This delicious and vibrant salad combines pomegranate for a hint of sweetness and tangy flavor, and savory roasted squash for a flavor profile that will keep you craving long after your last bite.
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Betsy Freeman
2 Shiitake mushroom and butternut squash soup
Cold weather calls for hearty and delicious soups, and this recipe does not disappoint. A blend of shiitake mushrooms, garlic and butternut squash not only warms the body, but is also packed with vitamins and minerals. Plus, it’s easy to make and can be made in a relatively short amount of time.
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3 chickpea flour omelet
When it comes to breakfast or brunch, there is no rule that eggs must be used. Combining plant-based ingredients such as chickpea flour, turmeric, spices, and vegetables, this recipe proves that animal-free omelets are also delicious.
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Four avocado chocolate mousse
Yes, you’re reading that right: you can indulge in chocolate mousse on the WFPB diet. don’t get bored with It’s almost tasteless, but it helps create a creamy, luxurious texture.
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Ken Bergeron
Five Thai vegetable curry
If you thought you had to sacrifice your favorite recipes for the WFPB diet, you’ll be thrilled to find out that’s not the case. You can create your favorite dishes with only whole food ingredients.
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For a more diet-focused guide, read on.
Charlotte is a writer and editor based in sunny Southsea on the south coast of England.
