Benefits of whole foods

Benefits of whole foods

What’s the difference?
What are whole foods? Foods in their natural form that have not been processed: fresh fruits, vegetables, nuts, seeds, beans, peas, oats and other whole grains. (Whole foods such as eggs, seafood, poultry and meat should be cooked prop-erly to help prevent foodborne illnesses.)


What are processed foods? Processing is anything that’s done to a food such as grinding, baking, freezing, canning, bottling, and adding vitamins and minerals. There are many levels of processing: Foods can be minimally processed (e.g. frozen fruit) up to highly processed (e.g.fruit rollups).

Eating more whole foods have big benefi ts. However, eating whole foods exclusively is very di cult, especially in locations where fresh produce and other whole foods are not readily available.

It may come as a surprise that there are benefi ts to eating certain processed foods, too. Some foods are safer after processing, such as pasteurized milk. And many processed foods are good choices because they’re naturally nutrient-rich, for example: rolled oats, yogurt, peanut butter, frozen vegetables, bottled pasta sauce, canned beans, and fruit canned in fruit juice.

Th e key is to choose whole foods whenever possible and choose processed foods wisely. When selecting processed food, choose—most often  those that are closest to the whole foods they came from; in other words, those that are minimally processed. Cut back on foods containing trans fat, saturated fat and/or large amounts of added sugar or salt.

For example, choose:

• Red skin or sweet potatoes instead of French fries or potato chips
• Baked or grilled chicken instead of chicken fingers or nuggets
• Whole-grain cereal or yogurt topped with fresh fruit instead of a toaster pastry or donut
• A smoothie made with yogurt or milk and fresh fruit instead of a fountain drink
• The pros of eating whole and minimally processed foods

More vitamins and minerals.
Many whole foods such as fruits, vegetables, whole grains and minimally processed foods such as low-fat/fat-free dairy products contain signi cantly more nutrients than many highly processed foods such as cake, cookies, pastries and soft drinks. Eating a balanced, mostly plant-based diet is the best way to get needed nutrients, including the nutrients that most people don’t get enough of: calcium, potassium and vitamin D.

More fiber 
Most whole plant-based foods are high in fiber; many processed foods are not. Fiber assists with digestion, helps control blood sugar and cholesterol, and may reduce the risk of several chronic diseases such as diabetes and heart disease.

More antioxidants. 
Fresh fruits, fresh vegetables and whole grains contain phytochemicals (plant chemicals) powerful antioxidants that may decrease the risk of many chronic diseases.

Better fats. 
When eating mostly whole, plant based foods, you’re more likely to get “good fats” ( from foods such as fish, avacados, nuts and seeds) and less likely to consume too much trans fats.

Less added salt and sugar. 
Whole foods are naturally low in sodium and don’t have added sugars. Many processed foods are heavy on these “extras” check the label.

Improved weight management? 
A study recently published in The New England Journal of Medicine found that an additional daily serving of certain whole foods (yogurt, nuts, fruits, whole grains, and vegetables) was associated with weight loss over a four-year period, whereas an additional daily serving of French fries or potato chips was associated with weight gain. It’s possible that the body uses more calories to digest whole foods than highly processed foods.