Whole Foods
Whole foods are foods that are left close to their natural state. This term describes both individual foods and an eating style based on them. While there's no single official definition, there's broad agreement on what qualifies as a whole food.
Essentially, whole foods are foods that have not been processed. Processing typically involves the addition of fat, sugar, and salt, while valuable nutrients like fiber are frequently removed. High intake of these added ingredients—saturated fat, sugar, and sodium—can increase the risk of chronic diseases.
Examples of whole foods include:
Fresh fruits and vegetables. Frozen and canned varieties are considered minimally processed.
Whole grains such as oats, brown rice, and barley. These offer more healthy fats and fiber than refined grains. Look for "100 percent whole" or "whole grain" as the first ingredient.
Nuts and seeds.
Beans and lentils. Canned beans are also a good source of fiber and other nutrients.
Fish and shellfish.
Eggs.
Milk.
Unprocessed meats.
Cheese and plain yogurt are typically included since they undergo minimal processing, unlike yogurts with added sugars or processed cheese with added oils.
By contrast, ready meals, processed meats, and products containing added sugars, salt, fats, or other additives are not considered whole foods.
Why prioritize whole foods in your diet? Eating more unprocessed foods provides several health benefits:
Higher fiber content helps you feel fuller, which may reduce overall food intake and support weight management. High-fiber diets also help maintain healthy blood pressure and cholesterol levels.
Whole foods naturally contain no added saturated fat, salt, or sugar, supporting better cholesterol levels, blood pressure, and weight.
Eating foods in their whole form affects how your body absorbs fats and sugars. For example, the fat in whole almonds isn't fully absorbed because it stays trapped in the nut cells, while ground almonds release their oils more readily. Similarly, whole fruits' fiber and nutrients slow sugar absorption compared to fruit juice.
To incorporate more whole foods, start by choosing products with few, recognizable ingredients and shopping the outer aisles of the grocery store where whole foods are typically found. Select frozen produce without additives and low-sodium canned options without added sugars.
While a strict whole foods diet might be limiting, the key is balance. Focus on including more whole foods and making healthy substitutions when possible. Remember that some processed foods can still be nutritious—the goal is simply to incorporate more whole foods for a sustainable, healthy eating approach.
