What is Food ?

Wholesome foods are brimming with vitamins and minerals that are needed for maintaining optimal health. For example, 1 cup of orange slices, red bell peppers, or kiwi has more than 100% recommended daily intake for vitamin C which is required for a healthy immune system for fighting diseases and infections and healing wounds. It also works for the repair and maintenance of bones, teeth, and cartilage. The liver and egg have good choline content which is essential for proper brain function. A single Brazil nut has the amount of selenium needed by you the entire day. Likewise, most wholesome foods are packed with health-friendly nutrients that are great for conferring numerous health benefits.

Wholesome foods are unique in the aspect that they are rich in antioxidants which are substances that aid in fighting free radicals which are unstable molecules damaging your body cells and causing diseases. All real foods but specifically plant foods such as fruits, veggies, whole grains, legumes, and nuts contain more antioxidants but animal foods relatively have lower levels. Also, different foods have different antioxidants giving multiple health benefits. Colourful berries like blueberries and blackberries are one of the richest sources of antioxidants. Lutein and zeaxanthin in egg yolks can aid to protect against eye damage and prevent the risk of diseases like macular degeneration and cataracts.  

Research studies have suggested that eating foods with added sugars can increase your risk of insulin resistance, obesity, fatty liver disease, type 2 diabetes, and heart disease, however, real wholesome foods are lower in sugar than many processed items and keep your blood sugar levels stabilized reducing sugar cravings for candies, cookies, and cakes. Diabetes is a worldwide problem with more than 450 million affected people according to the International Diabetes Foundation and this number is expected to increase to 700 million by 2045.  Wholesome foods based on fibrous plant foods and unprocessed animal foods have the potential to prevent and reduce the risk of diabetes. 

When your body adjusts to eating unprocessed whole foods, sugary food cravings become infrequent and your taste buds no longer wish for junk edible items.  

Your levels of blood triglycerides are strongly linked with your food intake. Processed items with refined carbs and added sugars can increase your triglyceride levels so it is best to limit or avoid them. On the other hand, unprocessed whole foods such as lean meats, fatty fish, veggies, and nuts have a significant impact on reducing triglyceride levels.  High in healthy fats: Processed items such as vegetable oils, some spreads, or coffee creamers have trans fats that are not good for your health but most naturally occurring fats are good to have. Olive oil is a superb source of monosaturated fat oleic acid that promotes heart health. Seeds also are loaded with long-chain omega-3 fatty acids that are known for fighting inflammation and protecting heart health. Avocados, nuts, and fatty fish such as salmon, sardines, and herring are also good healthy fat sources.  

Your heart is a central and vital organ of your body and upon its proper functioning, your whole body systems depend. Wholesome foods are loaded with antioxidants and other heart-friendly nutrients such as magnesium and omega-3s fatty acids that support your heart health. Making wholesometarian choices based on unprocessed nutritious foods also aids in reducing inflammation which is recognized as one of the main drivers for causing heart disease.

The main characteristic of whole foods is that they are high in fiber and fiber is known to help you with metabolic health, improve digestive function, and give you feelings of fullness that ultimately results in better weight management. Whole foods such as chia seeds, avocados, flaxseeds, beans, legumes, and blackberries are specifically high in healthy fiber, although all whole foods have good fiber content. It is also worth mentioning here that consuming fiber and other essential nutrients through wholesome foods is better than supplements as wholesome foods are a complete package with all essential requirements for absorbing the nutrient well in the body for enhancing your health and also giving a full feeling for longer.  

 Apart from promoting overall better health, whole foods are also good for your skin and help in protecting and nourishing your skin with their rich antioxidant and nutrient content. For example avocados and dark chocolate have been researched and proven to protect skin against damaging sun rays. According to research studies, eating more veggies, beans, fish, and olive oil can decrease wrinkles, elasticity loss, and some other age-related skin changes. Another interesting point to highlight here is that making a switch from a Western diet based on highly processed items to healthy real foods may also prevent or reduce the risk of acne. 

 Wholesome foods are not only good for you but also positively impact your environment by reducing your carbon footprint and conserving natural resources, hence serving as a good environmentally-friendly choice that tends to be easier on the planet.  Another point is that with increased growth in world population comes increased demand for food but producing food for billions can affect the environment due to increased fuel needs, destruction of rainforests for agricultural lands, greenhouse gases, pesticide use, and packaging ending in landfills. The development of sustainable agriculture based on real foods will aid in improving the planet’s health by reducing the amount of biodegradable waste produced by humans and reducing energy needs. 

Some people are of the view that processed items come in more variety and there are fewer options to choose from in the case of whole foods. But remember whole foods also are full of variety and are undeniably delicious, you just need to explore. You can keep your diet interesting and include diverse wholesome foods of amazing flavour regularly such as trying new veggies, fruits, grains, nuts, or seeds that you have never before. Believe me! you will find a whole new world with hundreds of different food options. Include a wide variety of fish, colorful produce, nuts, meat, seeds, and whole grains in your diet and enjoy. Some unique options can be quinoa, buckwheat, kefir, organ meats, chia seeds, and chayote squash.  

Wholesome foods seem more expensive than processed ones and it is also shown in an analysis based on 27 studies that healthy eating costs about 1.56 more dollars than processed items per 2000 calories, but when you deeply analyze, you will find that this difference is very less compared to the cost of managing chronic diseases such as obesity and diabetes. A study found that diabetic people spent 2.3 times more on medical supplies than those without this condition. $71 billion per year is spent in maintain illnesses and processed items are the main culprits for all these diseases whereas whole foods work for reducing these diseases so, in the long run, whole foods seem more budget-friendly by helping in minimizing the medical expenses.  

 Although mentioned in the last point, it is important to highlight again that making wholesome foods a part of your lifestyle can work for reducing your disease risk. Studies have found that diets based on wholesometarian choices are proven to reduce diabetes, metabolic syndrome, and heart disease. Numerous large observational studies have associated a balanced diet high in fruits and veggies with a reduced risk of heart disease and cancer. We would like to encourage you to make wholesometarian choices to lead a healthy life.

Intake of whole foods is beneficial for your gut microbiome which is the microorganisms in the digestive tract. These whole foods act as prebiotics and promote gut health. Some good prebiotic food options are cocoa, garlic, and asparagus. The fiber in whole foods also stimulates digestive regulation relieving constipation and other issues too. Good digestive health means that your body can absorb nutrients well and have their benefits to the fullest. 

Research suggests that a high intake of processed items has been associated with higher overeating, particularly in overweight people compared to normal-weight people. Real foods are balanced and away from sugars and flavorings that start this overeating drive, rather they help to identify when you are full and you mostly consume just the right amount of food for enough energy helping you with weight management with a balanced diet and giving a healthy feeling.  

Refined carbs, acid, and sugar in processed items may promote dental decay by feeding the plaque-causing bacteria in your mouth. Whole foods such as eating unprocessed cheese enhance enamel strength in individuals with limited saliva production. Green tea is herbal and is also known for protecting tooth enamel. A study found that green tea significantly decreased teeth erosion that occurred because of soda or other factors.  

Becoming a wholesometarian not only benefits your health and wellbeing but also sets a good example for those around you for staying healthy. It can encourage your friends and family to start a diet based on whole foods and also helps the kids learn about healthy eating.