IT’S COMMON KNOWLEDGE that fruit and veg are good for us – but GP Dr Gemma Newman believes most people have no idea how transformative a plant-based diet can really be. She is convinced a wholefoods-rich diet could benefit all of us.
This means ditching processed foods in favour of a daily diet full of a variety of wholefoods, which not only helps prevent a number of lifestyle-related diseases but may also effectively manage and even cure certain health problems.
We explain what a wholefood plant-based (WFPB) diet is, its health benefits, and how it’s not the same as simply being vegan or vegetarian…
What is a WFPB diet?
A WFPB diet doesn’t include foods from animal sources such as meat, dairy and eggs – but it goes beyond that, as the real emphasis is on what you do eat. Plant-based foods include fruits, vegetables, beans and legumes, wholegrains, nuts and seeds. Wholefoods means consuming them in their natural form, not in heavily processed versions, like pre-prepared meals, foods and sauces.
How does a WFPB diet benefit health?
A WFPB diet can help in a range of ways. This includes reducing inflammation, as it can lower oxidative stress in the body and thus reduce inflammatory markers. It can also help slow the ageing process, help maintain a healthy weight, reduce the risk of heart disease, a number of cancers and type 2 diabetes. Benefits can also be seen in mental health, gut health, hormone balance, skin health and sexual function, and people with certain auto-immune conditions may see improvements in their symptoms.
A WFPB diet can provide lots of fibre for gut health and maximise the healthy protein content of our foods. It can also improve our chances of reaching a healthy weight without dieting, and even improve our mental health.
It’s not just about how long we live it’s how well we live. A WFPB lifestyle can potentially improve quality of life very quickly.
Why is a WFPB diet so healthy?
Fruit and vegetables are full of antioxidants, vitamins, minerals, fibre and phytochemicals, which work together to keep us well. Research on the tens of thousands of phytochemicals that have been discovered is on-going and scientists are only just beginning to understand what these abundant veggie chemicals can do for human health
One well-known phytochemical is carotenoids – found in brightly coloured fruit and veg like tomatoes, carrots and peppers – well-known for its anti-inflammatory and immune system benefits.
Inflammation is linked to many diseases, infections and even ageing. The Dietary Inflammatory Index, which looked at 1,943 studies, found fruit, veg and fibre were consistently anti-inflammatory. Excess calories, trans fats and saturated fats – often found in processed foods – had the opposite effect.
What’s the difference between a WFPB diet and veganism?
Veganism and vegetarianism often focus on what ‘not’ to eat, but people following these diets may still eat processed foods, or not actually consume that many wholefoods. A WFPB diet focuses on maximising fruits, veggies, pulses and grains, with an emphasis on variety.
Can you eat any meat, fish and dairy in a WFPB diet?
If you do decide to include it, then meat is very much a ‘condimeat’ rather than the main attraction. It is worth noting that previous generations ate far less meat than people today, and that it’s recommended we eat no more than 70g of red meat a day – less than one sausage.
What about processed food?
It is possible to eat a plant-based diet, including some processed foods, and it may not be useful to have a mindset where you feel restricted in what you eat. So, while eating whole foods and mostly plants is a great principle, underlying health goals will help you decide how often you want to eat foods higher in energy and lower in nutrients, ie processed.
While it can be hard for people to change their diet permanently there is no doubt that just adding more WFPB foods will still help. Just focusing on incorporating more veggies and pulses, rather than worrying about what’s missing will promote a better diet for a healthier body.
