Did you know that eating whole foods can limit the way your body absorbs the fat and sugar found in them? Read on to find out why that is so, and what are the benefits of eating whole foods.
What are Whole Foods
Whole foods include fruits and vegetables, whole grains, and lean protein. They are rich in nutrients such as fibre, minerals, vitamins and antioxidants. These nutrients are essential for a healthy metabolism, as well as a healthy body. Eating natural, minimally processed foods supports metabolism and helps balance blood glucose levels.
Whole Food Diet
A whole food diet consists of:
- Fruits and vegetables – Preferably organic or pesticide-free
- Whole grains – The grains that have all parts of the grain
- Legumes and beans – An excellent source of protein and fibre
- Nuts and seeds – Rich in healthy fats, protein and fibre
- Healthy fats – Include avocados, olives, coconut, avocado oil, extra virgin olive oil and coconut oil
- Lean protein – Of vegetable or animal origin, including beans, legumes, quinoa, fish, poultry and eggs
- Dairy – Preferably organic, raw or fermented, such as yoghurt, cheese and kefir
- Herbs and spices – Add flavour to dishes and have many health benefits. They include turmeric, ginger, cinnamon, and garlic
- Water, tea, coffee – Water should be the primary beverage, while minimising sugary drinks and alcohol is crucial for the whole food diet. Unsweetened tea or coffee is also acceptable
Benefits of a Whole Food Diet
Whole foods have no added sugar, saturated fat and salt, so eating whole foods can help you reduce the amount of these additives in your diet. Benefits of a whole food diet include:
- Helps improve metabolism
- Improves sleep
- Improves sports performance and endurance
- Reduces inflammation in the body
- Reduces the level of cholesterol and triglycerides
- Reduces blood sugar levels
- Promotes clarity of mind
- Supports weight loss
- Increases energy levels
- Promotes digestive health
- Prevents constipation
- Prevents nutrient deficiency
- Supports hormone balance
- Promotes a healthy intestinal microbiome
- Promotes healthy ageing
Transition to a whole food diet does not have to involve stress and suffering. You can make your transition gradually, by taking small steps, such as swapping processed snacks for whole foods, like fruits and nuts, meal planning, cooking from scratch instead of take-away, trying new recipes, etc. Switching to a whole-foods diet is a way to improve your overall health and well-being and reduce the risk of developing diseases. Be determined, be patient and celebrate the success.
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➥ DISCLAIMER: This post is not intended to replace medical treatment. The information provided is for educational purposes only and does not constitute medical advice.