Adopting a Whole-Food, Plant-Based Diet (WFPBD) is at the forefront of 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

Lifestyle medicine uses evidence-based therapeutic methods to prevent, treat, and reverse chronic diseases. 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 and facilitate 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 fiber commonly found in oats, barley, mushrooms, and yeast. They can 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 the post-war animal-based diet (burgers and milkshakes) and the obesity epidemic it has caused. Let us eliminate anything with a mother or a face. We are going to spill the beans: avoid chicken and eat chickpeas!
“Eating healthy food fills your body with energy and nutrients. Imagine your cells smiling back at you and saying: ‘Thank you!’” – Karen Salmansohn.

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, the unhealthy plant-based (uPDI) diet, which incorporates 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). Ultra-processed foods are industrial formulations with five or more ingredients, and they tend to be less healthy due to their high levels of added sugars, unhealthy fats, and sodium. 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).

Some studies suggest that a raw food lifestyle offers health benefits, including decreased inflammation and reduced carcinogens. A raw diet reduces acidity and alkalizes the body, minimizing the chance that food will ferment inside the gut and lead to an autoimmune reaction.
“One cannot think well, love well, sleep well if one has not dined well.” – Virginia Woolf.

Poem:
In gardens and farms, nature’s bounty rules,
A rainbow of colorful, vibrant jewels.
Whole grains and greens await your embrace,
Rich with nutrients, fiber, and life’s grace.

Takeaway: Culture, tradition, environmental and ethical concerns, and availability all influence food choices. A  whole-food, plant-based diet is supported by evidence for 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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