What Are Whole Foods?
What Are Whole Foods?
People tell me that they choose primarily “whole foods,” and I often respond by saying I will shop nearly anywhere. And really I haven’t been to Whole Foods (the grocery store) in years.
But using the expression “whole foods” and focusing on what people describe as whole foods often means that people know what they are putting into their bodies. In theory, there are no confusing ingredients, no hidden calories, no added sugars, and no added fats.
And, as I have said previously, just because you can’t pronounce it doesn’t mean that you shouldn’t eat it. But in reality, choosing so-called “whole foods” can help simplify eating so people don’t need to spend extra time figuring out what is in highly processed foods. And you will know what you are eating.
There is a link between highly or ultra-processed foods, often high in calories, added sugar, added sodium, added fats, and diseases including certain cancers, type 2 diabetes, heart disease, and stroke. Eating healthier is not a guarantee to be disease-free. Still, the risk significantly decreases by integrating more whole foods such as fruits, vegetables, and whole grains and less processed foods.
All of our foods are processed to some extent. For example, harvesting a vegetable is processed, and canned diced tomatoes and tomato sauce are processed, but this isn’t a “bad” thing.
I tend to avoid using “processed food” but instead use the term highly-processed or ultra-processed. This refers to a food that is often high in calories but low in nutrients, such as fiber, vitamins, and minerals, and high in added sugars, fats, or sodium. Highly processed foods may have vitamins, and minerals added back to help boost the nutrients removed in processing.
Sometimes it is easy to spot ultra-processed foods such as soda or candy. There are calories and added sugars but little to no nutritional value.
Ultra-processed foods often have long lists of ingredients that may be unfamiliar. Minimally processed foods have very few ingredients and may only have one or two ingredients. For example, a bag of prewashed spinach, precooked brown rice, canned beans, or frozen berries will have one or two ingredients.
Common processed foods disguised as healthy food:
Reduced-fat fat peanut butter, low-fat or fat-free baked goods, and reduced-fat salad dressings. Comparing the “regular” counterpart with their lower-fat versions, in many cases, they have the same or similar calories per serving, healthy fats are reduced, sodium is higher, and added sugar is higher
“Naturally” cured or uncured bacon. It is cured, and still has nitrites, just from a different source (celery derivatives) but still nitrites
Ready-to-eat cereal “made with whole grains.” This descriptor doesn’t make it a whole grain product; it is just in there somewhere.
“Veggie” chips. Still chips and still low in nutrients
The Research
Complex carbohydrates such as those found in beans, whole grains, and vegetables are also rich in fiber. Consuming fiber-rich foods, which are also high in nutrients and often contain fewer calories than lower fiber foods, helps with weight loss by helping to suppress hunger and giving the feeling of fullness. Integrating these fiber-rich complex carbohydrates into your diet also reduces the risk of diabetes, heart disease, and certain cancers.
Healthy fats, not low-fat, help reduce the risk of disease and assist with weight loss. Unsaturated fat, including monounsaturated fat and polyunsaturated fat, is more beneficial t our health. Healthy fats are in fatty fish, nuts, olive oil, and avocados. Including healthy fats help reduce the risk of heart disease and certain cancers, helps with weight loss by providing flavor, and helps with a feeling of fullness that can decrease overall calories consumed.
Lean protein eaten throughout the day, not just in with the evening meal, helps you feel fuller longer. Having protein throughout the day will lead to eating less and help with weight loss. Lean protein includes both animal and plant sources. Fish and shellfish, chicken and turkey, and lean beef and pork provide protein, but beans and lentils, low-fat dairy such as Greek yogurt and cottage cheese, and tofu are also lean protein sources. Integrating more plant protein sources reduces the risk of chronic diseases because they contribute additional disease-fighting nutrients.
The best way to integrate high fiber complex carbohydrates, healthy fats, and lean protein is to choose whole foods and minimally processed foods. Processed foods tend to be low in complex carbohydrates and unhealthy fats.
Note this is a modified excerpt from my book, The One-Pot Weight Loss Plan - Healthy Meals for Your Slow Cooker, Skillet, Sheet Pan, and More. Learn more here and order your copy today.
