Whole Food Plant-Based Diet

Diets with high sugar and fat content have become the basis for the obesity epidemic faced by a high percentage of the population today. Individuals with metabolic and obesity-related health conditions have a history of consuming junk foods and diets low in fruits and vegetables. Increased awareness of diet has led to the introduction of different diets to cater to the rising problem of obesity. Among these diets, The whole foods plant-based diet has mainly gained popularity worldwide due to its proven health benefits.

This History of Plant-Based Diets

Plant-based diets have not been introduced recently but were consumed by ancient civilizations. An example of this is the ancient Greece population, where philosophers like Pythagoras stressed the importance of plant-based diets and how it was immoral to slaughter and consume animals. Pythagoras and his followers only ate bread, vegetables, and honey to practice this. This led to the plant-based diet being known as the Pythagoras Diet.

Other ancient populations which strongly believed in a plant-based diet due to religious and cultural values include the Buddhist and Jainism populations. Moreover, a plant-based diet was also promoted by the Seventh-Day Adventist Church in the mid-1800s due to the numerous benefits it had on one's health and longevity.

What is a Whole Food Plant-Based Diet?

The Whole Food Plant-Based Diets does not include any form of animal products or contents in the diet. It is often used unchangeably with a vegan diet; however, the two are not identical. As the name suggests, the Whole Food Plant-Based Diet consists of unprocessed plants, including fruits, berries, greens, pulses, legumes, nuts, seeds, spices, and herbs. Mushrooms and other vegetables. All these diet components are consumed in their whole form' without removing their fibers or processing any nutritional value. The forms of food that are not included in the diet include Sugars, White Rice, Flour, Semiya, and oils. (1)

What makes the Whole Foods Plant-Based Diet Different From The Vegan Diet?

While many forms of plant-based diets are recommended by experts today, each has its unique properties and recommendations. This is also true for the Whole Foods Plant-Based Diet. For example, experts believe the main difference between vegan diets and whole-food plant-based diets is the intention with which the diet is started. While vegans avoid eating meat as they do not want to cause animal suffering, whole foods plant-based diets are promoted for the health benefits of incorporating unprocessed plants into one's diet.

Another significant difference between the Whole Food Plant-Based Diet and other plant-based diets like Veganism is that Vegans avoid using all forms of animals and animal-derived products in their diets. However, this is not the case with individuals who consume a Whole Food Plant- Based Diet. Instead, they are more focused on consuming unprocessed plant-derived foods rather than eliminating animal-derived products from their diet. Hence, it is normal for these individuals to occasionally include a piece of organic fish or meat into their diet.

What Makes this Diet So Popular?

The popularity of whole foods and plant-based diets has increased tremendously over the past few years. This is due to an increasing number of studies published on its benefits, media coverage, and celebrity and influencer endorsements being dedicated to this. The main that has been reported repeatedly after consuming this diet include weight loss, prevention of heart diseases, improved glycemic control, and reduction of blood pressure.

Weight Loss

A significant reason for the consumption of Wholefoods plant-based diet is the high amount of fiber being consumed due to the incorporation of unprocessed fruits and vegetables. This can lead to weight reduction and prevention of obesity and its associated disorders. This was further elated in a study that showed that individuals who consumed a plant-based diet were less likely to be overweight and had lower Body Mass Index values. (2)

Heart Health

Whole foods plant-based diet is also known for its protective effects on the heart. It does this by reducing the risk for cardiovascular diseases and improving the overall heart functioning. One study evaluating the impact of a plant-based diet on heart health showed individuals who consume this diet have a much lower risk for ischemic heart diseases and other cardiovascular causes of mortality. (3)

Improved Glycemic Control

Whole foods, plant-based diet is also particularly beneficial for individuals diagnosed with Diabetes Mellitus as it helps control the glucose levels in the body. Studies have shown an inverse relationship between plant-based diets and Type 2 diabetes mellitus. This form of diet can promote weight loss and improved glycemic control, which are the two risk factors for Type 2 Diabetes Mellitus. (4)

Blood Pressure Reduction

Studies have also found plant-based diets to cause blood pressure reduction, making them especially beneficial for individuals with hypertension. A meta-analysis, which included studies between 1984 to 2019, also proved the effectiveness of Wholefoods plant-based diet in reducing both systolic and diastolic blood pressure. (5)

References:

1. Clem J, Barthel B. A Look at Plant-Based Diets. Mo Med. 2021;118(3):233-238.
2. Bakaloudi DR, Halloran A, Rippin HL, et al. Intake and adequacy of the vegan diet. A systematic review of the evidence. Clin Nutr. 2021;40(5):3503-3521. doi:10.1016/ j.clnu.2020.11.035
3. Huang T, Yang B, Zheng J, Li G, Wahlqvist ML, Li D. Cardiovascular disease mortality and cancer incidence in vegetarians: a meta-analysis and systematic review. Ann Nutr Metab. 2012;60(4):233-240. doi:10.1159/000337301
4. Oussalah A, Levy J, Berthezène C, Alpers DH, Guéant JL. Health outcomes associated with vegetarian diets: An umbrella review of systematic reviews and meta-analyses. Clin Nutr. 2020;39(11):3283-3307. doi:10.1016/j.clnu.2020.02.037 Th
5. Abbasnezhad A, Falahi E, Gonzalez MJ, Kavehi P, Fouladvand F, Choghakhori R. Effect of different dietary approaches compared with a regular diet on systolic and diastolic blood pressure in patients with type 2 diabetes: A systematic review and meta-
   analysis. Diabetes Res Clin Pract. 2020;163:108108. doi:10.1016/j.diabres.2020.108108