5 days ago
What are whole foods? Examples, benefits, and how to eat more
Examples
Are they healthier?
Food processing spectrum
How to eat more
Summary
Whole foods are foods that have not been processed or altered in any significant way from their natural state. They are foods in their most natural form, free from additives, preservatives, and extensive manufacturing processes.
Including whole foods in the diet has many health benefits. Whole foods typically retain their natural vitamins, minerals, and fiber, and are easier for the body to digest.
Heavily processed foods may lack nutritional benefits and tend to contain more fats, salts, and sugars than the body needs. Food processing practices include crushing, heating, cooling, drying, and fermentation. However, not all processed foods are unhealthy. CatherineExamples of whole foods include:
Eating styles, such as the Mediterranean diet, are based on eating a variety of whole foods and also taking time to prepare and enjoy food socially. A 2024 study found that people following a Mediterranean diet and lifestyle had a 29% lower risk of death from all causes and a 28% lower risk of cancer than people who do not follow it.
Whole foods are generally more nutritious than processed foods because processing practices often deplete the nutrients in foods. Processing may also change the chemical composition of foods, making it harder for the body to digest them or access the nutrients they contain.
Whole plant foods contain fiber, which helps with digestion and can also help keep blood pressure and cholesterol levels in check. Eating a whole orange is healthier than drinking a glass of orange juice because most of the fiber in orange juice is removed during processing. Fiber and other nutrients slows down sugar absorption in the body. Without fiber, orange juice can lead to a rapid increase in blood sugar levels.
Opting for whole nuts over nut butter or ground nuts is also a healthier choice. Whole nuts retain intact cell walls, which prevent the immediate release of fat. In contrast, nut butters and ground nuts have broken cell walls, allowing more fat to be easily absorbed by the body. » Learn more:What to know about a whole food diet
No, processed foods can be nutritious, depending on the food and the processing involved.
The majority of foods available in grocery stores have undergone some form of processing. Minimally processed foods : These have undergone simple preparation, such as washing, cutting, or freezing, that does not significantly change the nutritional profile. Examples include frozen fruits and vegetables, no-added-sugar yogurt, and shelled nuts.
: These have undergone simple preparation, such as washing, cutting, or freezing, that does not significantly change the nutritional profile. Examples include frozen fruits and vegetables, no-added-sugar yogurt, and shelled nuts. Processed foods : These foods have undergone some change from their original state. Examples include canned foods, salted nuts, and cheese.
: These foods have undergone some change from their original state. Examples include canned foods, salted nuts, and cheese. Ultra-processed foods: These are heavily modified foods with added sugars, fats, chemical preservatives, and artificial flavors that do not resemble food from nature. Examples include breakfast cereals made with refined grains and sugars, sodas, and candy bars.
A diet low in ultra-processed foods and high in minimally processed whole foods is likely to be healthier overall.
Many people choose to include both whole and processed foods in their diet as processed foods are often convenient, tasty, and cost-effective. » Learn more:How do processed foods affect your health?
A person wishing to add more whole foods to their diet can: Gradually increase their intake of fruits, vegetables, and whole grains.
Try swapping processed snacks for minimally processed or whole food snacks, such as fruit and nuts.
Swap a processed ingredient in lunch or dinner for an extra vegetable.
Choose minimally processed versions of foods when possible.
Read ingredient labels to identify heavily processed foods.
Identify foods that do not require labels because they are naturally whole.
Whole foods are close to their natural state and undergo minimal processing, such as washing, chopping, and freezing. They generally retian more nutrients and fiber than processed foods so can be a healthier choice.
Not all processed foods are unhealthy, and people can include them in a balanced diet. However, it is best to avoid eating too many heavily processed foods with long ingredient lists, as they often contain excess fat, salt, and sugar.
Eating only whole foods is unrealistic for most people, as it can be a time consuming and restrictive way to eat. Regularly swapping out one processed food for a whole food and building up gradually to eating more whole foods is a sensible approach that people are more likely to stick to.
