We live in a day and age where processed foods dominate both high and low income countries. People are overeating, but their cells are starving for nutrients. We are eating an abundance of chemicals and empty calories that leave us hungry for more. It is now proven that processed foods cause inflammation in the gut and disrupt the gut microbiota and contribute to many other chronic diseases. Chemicals also get stored in fat cells.
Whole plant-based foods, on the other hand, decrease inflammation, chronic disease, and help with weight reduction. The fiber in whole foods helps to feed probiotics and increase beneficial microorganisms in the gut. Whole foods include fresh fruits and veggies, nuts, seeds, legumes, and whole grains. Those who would benefit from eating a whole food diet would be those wishing to prevent chronic disease, those currently with a chronic disease, and those that want a healthy gut, more energy and many other health benefits!
Although, it may be obvious that whole foods are better than processed foods, there are some tricks to make whole foods even healthier!
Fruits and Veggies (cooked or raw?)
For starters, many fruits and veggies and other whole foods are sprayed with pesticides and herbicides. Check out the dirty dozen and clean fifteen FV list on the EWG website (https://www.ewg.org/foodnews/). The dirty dozen FV are the most highly sprayed with pesticides. You would want to buy these organic or pesticide-free. You can also save money by buying some FV frozen in bulk. A two-year study was done that found no nutrient content difference between fresh and frozen veggies. You can also save money by buying from local farmers, and what’s in season.
Many veggies retain most of their nutrients raw or lightly steamed. However, the lycopene in tomatoes (which helps prevent cancer) is more assimilable when cooked and with a healthy oil. If you are going to cook other vegetables, steaming is the best way to preserve the most nutrients, and second to that is lightly stir-frying. Stir-frying on high heat, boiling, and roasting diminish the nutrient content more greatly. However, the boiling point of water is 212 degrees vs roasting at 425 degrees! The water from steamed or boiled veggies has lots of nutrients; so do not throw it away. Lastly, steaming crucifers can help to diminish goitrogens, which may cause harm to those with thyroid issues (you wouldn’t want to drink the water!). You can also steam other veggies that contain lectins or oxalates, to diminish the anti-nutrients.
Cooking with Fats
Extra virgin olive oil is a great source of monounsaturated fat. It is great for salad dressings, and to help absorb more nutrients from veggies. A study found that more nutrients are absorbed from a salad with a fat dressing, rather than a nonfat dressing. However, DO NOT USE OLIVE OIL WHEN COOKING ON HIGH HEAT. Extra virgin olive oil has a low smoking point. The common rule is that the more refined the oil, the higher the smoking point. You can add olive oil to food after it has been cooked. You also want to store extra virgin olive oil in a dark/amber bottle in a dark and cool cabinet to retain nutrients.
Healthy oils that are good for cooking on high heat are: avocado oil, extra virgin coconut oil, ghee, and sunflower oil made for high heat (it’s been refined for cooking). Please note that coconut oil and ghee are saturated fats.
Lower Anti-Nutrients in Beans, Whole Grains, Nuts and Seeds
Due to glyphosate being sprayed on so many crops now, I try to buy organic beans, whole grains, nuts and seeds from the bulk bin. Aside from avoiding pesticides, herbicides, and GMO foods, I also avoid hybridized wheat; I stick to ancient wheat (spelt, kamut, emmerson, einkorn, and farro) and other whole grains and gluten-free grains. It is best to soak your raw beans, grains, nuts and seeds in water overnight to break down the anti-nutrients such as lectins, oxalates and phytate. They do need to be 100% raw and unpasteurized in order to “germinate”. Place the amount you want in a glass bowl, uncovered with enough purified water so that there is a couple inches on top to give room for growth. The next day you can cook your beans and grains how you normally do. You can cover the nuts and seeds and place them in the refrigerator. They should last 3-5 days. If you change the water a couple times, they could last longer! You can also get sprouted and/or sourdough whole grain bread.
Struggles with Eating a Whole Food Diet
The cons to eating whole foods are that for most meals, you will need to prepare everything from scratch. Although, raw fruits, veggies, nuts and seeds are readily available fast food! The other con is that if you want to buy packaged foods that contain organic and healthier ingredients to save time, it can get pretty pricy. Just make sure to set aside a couple days a week to prep meals! Cooking can truly be a healing meditation. Try to set aside this time, knowing you are going to save more time and money in the long run by preventing major chronic health conditions.
8 simple tips for eating whole foods on a daily bases:
- Buy the dirty dozen FV organic or pesticide-free.
- Cook your tomatoes with a healthy oil for better lycopene absorption.
- Eat fresh or steamed veggies (or lightly stir-fry).
- Steam the veggies that contain more lectins, oxalates, and goitrogens.
- Add extra-virgin olive oil to your salads for healthy fats and to absorb the nutrients better in the veggies (store your olive oil in a dark cool place).
- Use oils made for high heat cooking, such as avocado oil, coconut oil, ghee, or sunflower oil made for high heat.
- Get in the habit of soaking raw whole grains, beans, nuts and seeds right before you go to bed (overnight).
- Set aside a couple days a week to meal prep!
Good luck!
