The Truth About Whole Foods: Simplifying Healthy Eating
The Truth About Whole Foods: Simplifying Healthy Eating
What Are Whole Foods?
People often tell me they choose primarily “whole foods,” and my response is usually that I’ll shop almost anywhere. Interestingly, I haven’t stepped into Whole Foods (the grocery store) in years. But when people use the term “whole foods,” they typically refer to foods in their natural state, unprocessed or minimally processed. This focus often means they’re more aware of what they’re putting into their bodies. In theory, whole foods have no confusing ingredients, hidden calories, added sugars, or added fats.
As I’ve mentioned, just because you can’t pronounce an ingredient doesn’t mean you shouldn’t eat it. However, opting for “whole foods” can simplify your eating choices by reducing the time spent figuring out what’s in highly processed foods. You know what you’re eating with whole foods, which can be a significant advantage in maintaining a healthier diet.
The Health Impact of Highly Processed Foods
There’s a clear link between highly or ultra-processed foods—often high in calories, added sugars, sodium, and unhealthy fats—and the development of various diseases. These include certain cancers, type 2 diabetes, heart disease, and stroke. While eating healthier is not a foolproof way to avoid illness, integrating more whole foods like fruits, vegetables, and whole grains into your diet can significantly decrease your risk of these diseases.
All foods undergo some level of processing. Harvesting a vegetable is technically a form of processing, and canned diced tomatoes or tomato sauce are also processed. So, this isn’t inherently “bad.” The key is understanding the difference between minimally processed and highly processed foods.
Understanding Processed vs. Highly Processed Foods
I avoid using “processed food” alone, as it often carries a negative connotation. Instead, I use “highly processed” or “ultra-processed” to describe foods typically high in calories but low in essential nutrients like fiber, vitamins, and minerals. These foods often contain added sugars, unhealthy fats, or sodium. In some cases, vitamins and minerals are added back into highly processed foods to replace the nutrients lost during processing, but this doesn’t necessarily make them healthier.
Highly processed foods often have long ingredient lists with many unfamiliar terms. In contrast, minimally processed foods usually contain only one or two ingredients. For example, a bag of prewashed spinach, precooked brown rice, canned beans, or frozen berries will typically list just one or two ingredients, and even ground beef or ground turkey.
Commonly Disguised Processed Foods
It’s essential to be aware that some processed foods are marketed as healthy but aren’t as beneficial as they seem. For instance:
Reduced-fat peanut butter, low-fat or fat-free baked goods, and reduced-fat salad dressings often have similar calorie counts to their regular counterparts but contain less healthy fat, more sodium, and added sugar.
“Naturally” cured or uncured bacon: While it may be labeled as uncured or free of nitrites, these products still contain nitrites derived from natural sources like celery, which isn’t necessarily better for you.
Ready-to-eat cereal “made with whole grains”: Just because a product contains whole grains doesn’t mean it’s a whole-grain product. Whole grains may only be a minor ingredient, with the rest of the cereal comprising refined grains and added sugars.
“Veggie” chips: Despite their name, these are still chips and are typically low in nutrients compared to whole vegetables.
The Benefits of Whole Foods
Complex carbohydrates, like those found in beans, whole grains, and vegetables, are fiber-rich. Fiber-rich foods are also high in nutrients and often contain fewer calories, which can aid in weight management by promoting satiety. Including these complex carbohydrates in your diet reduces the risk of diabetes, heart disease, and certain cancers.
Healthy fats, such as those found in fatty fish, nuts, olive oil, and avocados, are crucial in reducing disease risk and supporting weight loss. Unlike low-fat options, healthy fats enhance the flavor of food and promote a feeling of fullness, which can help you consume fewer calories overall.
Lean protein, when eaten throughout the day, helps you feel fuller for more extended periods, leading to reduced overall food intake and aiding weight management. Both animal and plant sources of lean protein are beneficial. Fish, chicken, turkey, lean beef, and pork are excellent animal sources, while beans, lentils, low-fat dairy, and tofu provide plant-based protein. Integrating more plant protein sources into your diet also adds disease-fighting nutrients, reducing the risk of chronic diseases.
Focusing on whole and minimally processed foods is the best way to ensure adequate fiber, healthy fats, and lean protein. Processed foods often lack these essential nutrients, making whole foods more beneficial for long-term health.
Real World Nutrition Refreshed: I am revitalizing and updating my archive of blogs and re-publishing them. Stay tuned as I review, update, refresh, and re-share these posts to provide you with even more valuable information on nutrition, health, and overall wellness—and keep things timely. A portion of this blog was initially posted on March 10, 2022, and is updated here.
