Depending on the foods that you eat, there are different types of plant-based diet plans. For example, there are vegan, vegetarian, and semi-vegetarian diets. Another similar eating pattern is the whole foods plant-based diet. You must know that the focus of a plant-forward diet is to eat more plant-based food and less animal-based food. However, the subtle variations in these diets create confusion for people. In this article, we will discuss the dos and don’ts of whole food plant-based eating.
What Is A Whole Food Plant-Based Diet?
For many people, a whole food plant-based diet may appear as a fad diet with confusing rules. To begin with, it is different from vegan and vegetarian diets. This diet focuses on eating whole plant foods as well as minimally processed plant-based foods.
List Of Food Acceptable In Whole Food Plant-Based Diet
- Fruits like apples, oranges, bananas, kiwi, blueberries, strawberries, watermelon, mangoes, lemon, pears, grapes, etc.
- Vegetables like broccoli, beets, kale, carrots, lettuce, spinach, potatoes, onions, cauliflower, squash, asparagus, celery, collard greens, etc.
- Whole grains like brown rice, whole wheat, quinoa, oats, barley, rye, etc.
- Legumes like kidney beans, black beans, lentils, chickpeas, lima beans, pinto beans, etc.
- Nuts and seeds like almonds, cashews, walnuts, pecans, hemp seeds, pine nuts, sunflower seeds, etc.
List Of Food Unacceptable In Whole Food Plant-Based Diet
- Meats of fish, shellfish, chicken, beef, pork, turkey, etc.
- Dairy products like milk, cheese, cream cheese, heavy cream, butter, yogurt, etc.
Apart from the aforementioned animal-based foods and by-products, highly processed plant-based foods are also not accepted in the whole food plant-based diet.
List Of Plant-Based Foods Unacceptable In Whole Food Plant-Based Diet
- Oils like canola, peanut, corn, vegetable, etc.
- Grains like white rice, white pasta, bleached flour, white bread, etc.
- Sweeteners like refined sugar, high fructose corn syrup, dextrose, etc.
- Readymade pastries, cakes, chips, candies, etc.
- Frozen foods, pizzas, fries, chips, etc.
Keep in mind that almost all packaged plant-based foods with artificial ingredients are not accepted in the whole food plant-based diet.
The Caveat Of Minimally Processed Or Whole Food
To be included in a whole food plant-based diet, plant foods must be whole or minimally processed. For example, freshly peeled and baked potatoes are minimally processed, and they can be included in this diet, but french fries from a fast-food joint are not included in this diet. Keep in mind that the goal of eating whole or minimally processed plant-based foods is to ensure that you get all the minerals, vitamins, proteins, and other essential nutrients.
These are the important points that must be remembered when following whole food plant-based eating.