Whole-Food Plant-Based Diet: Pathway to Health & Wellness

Adopting a Whole-Food, Plant-Based Diet (WFPBD) is at the forefront of diet-based approaches to preventive medicine. It is commonly referred to as grains, beans, and greens and includes fruit, vegetables, tubers, and legumes. This diet excludes meat, eggs, and highly refined foods. Rich in fiber, antioxidants, and anti-inflammatory agents, WFPBD promotes overall health and well-being by emphasizing whole, minimally processed plant foods. This approach helps prevent inflammation and promotes gut health through its high fiber content, phytochemicals, and butyrate.

Nutritional Composition and Health Impact:  Healthy food fills your body with energy and nutrients- P’s pebbles.

Increasing the consumption of fruits, vegetables, nuts, legumes, and whole grains lowers the risk of cardiovascular diseases, respiratory conditions, neurodegenerative diseases, and cancer (Huang et al., 2022). The “rainbow diet” encourages the daily consumption of at least five types of fruit and vegetables of varying colors, ensuring a diversity of phytonutrients. Additionally, blending grains, legumes, beans, and greens promotes a balanced intake of essential amino acids, vitamins, and minerals, especially tryptophan. Whole foods like apples, dandelion greens, garlic, ginger, and onions maintain gut integrity by preventing a leaky gut-blood barrier and facilitating gut-brain communication. The fiber from these foods fosters a healthy gut microbiome, reducing inflammation and regulating hormonal balance (Hever et al., 2018). Beta-glucans are soluble fibers commonly found in oats, barley, mushrooms, and yeast. They help the immune system defend against infections, lower cholesterol levels, improve gut health, and enhance wound healing. Dr. Carrie Daniel-MacDougall highlights the importance of foods like beans in preventing disease by balancing the microbiome (Daniel-MacDougall, 2017). Whole-body health starts in the gut. COVID hammered home the deleterious impact of chronic morbidities associated with the post-war animal-based diet (burgers and milkshakes) and the ensuing obesity epidemic. As Michael Gregor urges,  let us eliminate anything with a mother or a face. We are going to spill the beans: avoid chicken and eat chickpeas!

Lifestyle Medicine employs evidence-based therapeutic methods to prevent, treat, and reverse chronic diseases, including cancer. These strategies encompass whole foods, a plant-based diet, exercise, adequate sleep, stress management, and the cessation of toxins such as tobacco and alcohol.  Plant-based diets have powerfully supported health by tackling high blood sugar, helping weight loss, and trimming cholesterol (Neil Bernard, 2023), all known to help survive COVID.  Dr. Kim Williams, a former president of the American College of Cardiology, highlights the underutilized potential of plant-based diets in addressing obesity and diabetes, which are linked to various health issues and cancer risk (Williams, 2017). The renewed interest in ancient knowledge, such as Ayurveda and the teachings of Hippocrates, reinforces the significance of nutrition in maintaining good health. Ayurveda and other traditional health systems have prioritized diet and digestion for thousands of years. Recent research has contributed to our understanding of the relationship between the microbiome and the diverse preventive and treatment methods of Ayurveda. Ayurveda emphasizes a balanced plant-based diet for disease prevention and treatment. The spread of vegetarianism in India was influenced by a revolt against animal slaughter, spiritual practices promoting compassion, and the Ayurvedic understanding of the nutritional properties of plants (Manohar R, 2016). Over 2,400 years ago, Hippocrates emphasized the importance of food in maintaining health by stating, “Let food be thy medicine.” Modern science confirms that dietary choices significantly impact health outcomes, supporting this age-old wisdom. “When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need” – Ayurvedic Proverb.

Variability in Plant-Based Diets: Various plant-based diets offer different health benefits. A study by the Harvard School of Public Health tracked the diets of nearly 210,000 health professionals over 23 years and introduced a plant-based diet index (PDI) and a healthful plant-based diet index (hPDI). The hPDI, which includes healthy plant foods such as whole grains, fruits, vegetables, nuts, legumes, and tea/coffee, was associated with a 25 percent lower risk of coronary heart disease and decreased cancer incidence.

In contrast,  a diet incorporating animal foods (especially processed meats) and less-healthy plant foods like vegetable oils, sugar, and refined grains led to a 32 percent increased risk (Satija et al., 2017). The authors thus described such a diet as “ Unhealthful Plant-Based Diets (uPDI).” Ultra-processed foods are industrial formulations with five or more ingredients, and they tend to be less healthy due to their high levels of sugars, unhealthy fats, and sodium, primarily added to extend shelf-life. Examples of ultra-processed foods include potato chips, sweetened breakfast cereals, packaged soups, and ice cream.

It is important to remain cautious of misleading advertisements that claim “100% safe,” “guaranteed treatment,” or “permanent cure” from ayurvedic, homeopathic, or other traditional drugmakers. 

Plant toxins in gluten-containing grains, beans (high in lectins), nightshades (tomatoes, peppers, eggplant, and white potatoes), and oxalates from leafy greens can worsen health conditions. The PURE Study (Prospective Urban Rural Epidemiology) found that consuming three to four servings per day of fruits, vegetables, and legumes maximizes their health benefits. Some recommendations to reduce total fat and saturated fatty acids have increased unhealthy carbohydrate intake, causing adverse effects like weight gain. (Dehghan et al., 2017). (However, a study published in The Lancet in 2018 found no significant association between fat, carbohydrate intake, cardiovascular disease, and mortality in 18 countries from five continents (Dehghan, M. 2017).  

Some studies suggest that a raw food lifestyle offers health benefits, including decreased inflammation and reduced carcinogens. The concept arises from suggesting that the human body has evolved to process raw foods better. 

We Are Nature: We all appreciate the fascinating ways nature guides us. Incorporating these lookalikes into our diet nourishes our body and connection with the natural world. Embrace the fun of discovering these connections and letting them guide you toward a more mindful and delicious way of nourishing yourself. By doing so, we’re honoring our health and celebrating the beautiful interconnectedness of all living things. This list is just a starting point; there are many other examples of nature’s playful mimicry in the food world!

  • Walnuts resemble the intricate folds of the human brain. They contain omega-3 fatty acids,  necessary for cognitive function and memory.
  • Kidney-shaped beans are a powerhouse of antioxidants and protein, contributing to healthy kidney function.
  • Because of their elongated shape, sweet potatoes resemble the pancreas. This vibrant orange root vegetable is packed with beta-carotene, a powerful antioxidant that protects pancreatic cells and promotes overall health.
  • Carrots: Nature’s perfect eye candy, carrots boast a similar conical shape to our eyes. They are rich in vitamin A and support healthy vision, particularly night vision.
  • Tomatoes’ vibrant red color, reminiscent of the heart, is a source of lycopene. Due to its antioxidant properties, tomatoes lower the risk of heart disease.
  • Avocados: The bumpy, green halves of avocados are reminiscent of a pregnant woman’s uterus. Avocados are loaded with healthy fats, folic acid, and potassium. They are essential nutrients for prenatal and overall women’s health.

Poem: 

In the gardens and on the farms, nature dwells.

An array of colorful, bright jewels.

Whole grains and greens await your embrace,

Filled with nutrients, fiber, and life’s grace.

Takeaway: Culture, tradition, environmental and ethical concerns, and availability all influence food choices. Evidence supports the beneficial effects of a whole-food, plant-based diet in preventing and managing several diseases.  Its holistic health benefits combine ancient wisdom and modern science. However, dietary changes should complement rather than replace conventional treatment. It is not about “either/or” but “both.” Whether one loves meat or prefers veggies, it is important to reconsider assumptions and find a balanced diet. By making thoughtful lifestyle and dietary choices, one can improve health outcomes.

“The doctor of the future will no longer treat the human body with drugs but rather cure and prevent disease with nutrition.” – Thomas Edison.

References:

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