Understanding whole foods

As a naturopathic physician, I know that nutrition is a foundation of health. Because of this, I encourage my patients to make whole foods the basis of their diets. Whole food is food in its natural state. It is unprocessed, unrefined and does not contain added ingredients such as sugar, salt, vitamins or fat. However, just because a food is whole does not mean it is organic, pesticide-free or locally grown (and vice versa). What it does mean is that the food contains a whole host of nutrients that the body can use to enhance health.

Examples of whole foods include:

• Whole grains
• Beans and legumes
• Nuts, seeds and berries
• Brown rice and wild rice
• Herbs (such as basil, rosemary and others)
• Eggs
• Fish
• Shrimp, lobster and crabs
• Chicken, pork and beef

Processed and refined foods, in contrast, have lost many of their healthy nutrients during the manufacturing process. White flour and rice are two common examples. In the refining process, they lose their germ and bran, which takes away many of their nutrients. At the same time other components – such as sugar and fat – are often added.

Whole food benefits:

• Take longer to digest, meaning more nutrients are absorbed in your body.
• Have a higher fiber content which helps to regulate your blood sugar
• Allow healthy bacteria to grow in your intestines, which helps get rid of disease-producing bacteria
• Have strong antioxidant properties which may help to protect the body from developing cancer and from cancer recurrence. Source.
• Provide the best source for vitamins and minerals As an added bonus, foods in their whole state are usually less expensive than processed foods. However, they can take longer to prepare.

Remember, make changes that you are comfortable with; otherwise you won’t stick with them. As long as you are striving to decrease the amount of processed foods and increase the amount of whole foods, you’re on the right track.

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Comments

[Olympia Chiropractor]

Thanks for the great article on whole foods. Here is a link to a summary of the Environmental Working Groups 2011 report of pesticides in produce. This can help people make better decisions about which whole foods are most important to buy organic. Pesticides in Produce

[Kevin the Michigan City Chiropractor]

I lived in Turkey for the past 6 and a half years. And, while I was there, I ate a diet of almost entirely whole foods. And as I looked around at the people there, I saw that there was an extremely low rate of obesity.

In fact, every time I returned to visit the US, I was shocked at how BIG people were here!

Recently, I've also cut out almost all animal protein, and I'm feeling better than ever.

[Jeane]

Whole Foods are still the most nutricious way of sustaining the human body. I go for organic whole foods anyday. I also take vitamins that are organic from supplements canada.

[Chiropractor Norwood]

Hi Chad,

I just came across this very good article. It is true that wholefoods are better for your health and nutrition, i always try and educate my clients on that. A big killer is bread and cereal for breakfast, clogs people up.