The Reality About Whole Foods Diet

Mankind has been using food preservation ever since the time when sailors and warriors, salted, sun-dried, or boiled their food so that they can take them on their long journeys. In today’s technological age, innovations like free-drying, artificial flavors, and preservatives give customers convenient and long lasting products. However, what most people refuse to acknowledge is the fact that there are sometimes which reveal that conveniences like these can contribute to hazardous health conditions, which can lead consumers to practice the whole food diet.


Chemical and natural products are being used for processed foods to have an improved flavor, as this increases shelf life and reduces bacterial pathogens in the food. In order to do this, they have to control the levels of microorganisms, chemical processes, or enzymes in a particular food, or change the physical structure of food altogether, like the case of free-dried products. A classic example of this food processing method is pasteurization. A diet which is non-processed is high in foods which have not been under any method for processing.


A diet of whole foods contains essential nutrients and vitamins which is normally lost in several methods of processing. Normally, these will include fiber and phytochemicals. Phytochemicals have been proven to decrease a person’s chance of developing lifestyle diseases like colon disorders, heart ailments, and cancer. If food is processed, many beneficial substances are lost. For instance, grains are being processed by manufacturers to make baked goods and flour. Wheat germ, the one containing a huge part of the grain’s phytochemicals and fiber, is lost in the whole process. A diet rich in whole foods is ideal for individuals who want to decrease their intake of sodium, especially because processed foods have high sodium amounts.

Foods to Avoid and Enjoy

A whole non-processed food diet should be rich in whole grains, vegetables, and fruits. Yellow, orange, and green vegetables are particularly the top choices because they are great sources of nutrients. One should shy away from canned goods and refined products like white flour or sugar, goods that make use of refined flour including margarine, shortening, and white bread. A few diets do not permit consumption of fermented or pasteurized products like wine, beer, and milk because technically speaking, these are still processed goods.

Research and Studies

A study made by experts at the United States Human Nutrition Research Center last 2000 revealed the benefits that a whole food diet can bring compared to the one which makes use of processed foods. Women who have high levels of fat were assigned to participate in a diet plan for four weeks. In the first 2 weeks, they were asked to eat no to little unprocessed food, which was then followed by a fast switch to a diet consisting of whole foods in the next 2 weeks. Blood tests then revealed that the lipid levels of the women decreased in the whole, non-processed food period. Aside from that, there has been noticeable improvement in colon function and a decrease in cholesterol levels.

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Whole Foods Diet and Weight Loss

If you want to follow a whole food diet for losing weight, you need to understand what whole foods really are. Whole foods are actually ones free from preservatives, processing, modified ingredients, and processing. Whole foods come from the earth and are organic. They are celebrated because they are healthy and beneficial to the body compared to refined foods due to their lack of substances which are unnatural and nutrient-dense properties which allow them to oxidize in the body. Whole foods are great for weight loss because they have low calories and they give a feeling of being full which lasts for a long time.

Step 1

The initial thing that you should do is to hydrate. Water retention and excess weight from water would be a great place to begin with the whole food diet for losing weight. It is what you select to hydrate the body with that really counts. According to Elson Haas’ book called “Staying Healthy With Nutrition”, tap water is considered an unnatural and processed substance due to the trace mineral content and chemical fluoridation. Before consumption, it is advisable to filter water in your homes in order to reduce potential risks that may be associated with drinking water that is unclean. Water which has been filtered is considered as whole food. Make sure to stay away from carbonated drinks and sugary juices in order to decrease intake of processed sugars.

Step 2

Use whole grains in replacing refined carbohydrates from your diet. Simple and refined carbohydrates like bagels, white bread, tortillas, white rice, and Kaiser buns have actually been processed heavily until they are far from the original state when we finally consume them. All the processing that these foods go through will result in the loss of all or most of the nutrients which they possessed originally. These will then be fortified with nutrients which are synthetic, which makes it hard for the body to assimilate and absorb. Not only will consumption of refined foods give way to a diet which is deficient in nutrients, but the sugar which the foods contain will be broken down fast by the body, which will make blood sugar spike. Simple sugars which are excess in the body will then be converted into storage molecules by the lover and this is known as body fat. On the other hand, whole grains like quinoa, barley, and brown rice have all their original nutrients, without modifications or alterations, and this will be broken down slowly by the body in order to disturb levels of sugar on a lower scale and provide the body with a steady energy source. Whole grains can also leave the body with the feeling of being full longer compared to refined products.

Step 3

Opt for seasonal and fresh foods over those which are convenient and packaged. Foods which have been grown locally like vegetables and fruits are considered whole foods which increase chances of weight loss and promote healthy bodily functions. Packaged goods like cakes, cookies, and chips have contributions to weight gain, contain trans fat, and they increase risks of high cholesterol and cardiovascular diseases.