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- A whole foods, plant-based diet aims to eliminate animal products, including meat, poultry, fish, eggs, dairy and honey. As the name suggests, everything you eat — including whole grains, fruits, vegetables, legumes, nuts and seeds — is derived from plants.
health.clevelandclinic.org/whole-food-plant-based-diet
- Overview
- What is a whole-foods, plant-based diet?
- It can help you lose weight and improve your health
- It benefits a number of health conditions
- Adopting a whole-foods, plant-based diet is good for the planet
- Foods to eat on a whole-foods, plant-based diet
- Foods to avoid or minimize on this diet
- Sample meal plan
- The bottom line
Whole-foods, plant-based diets prioritize plant foods and minimize processed ingredients and animal products. This eating pattern is environmentally friendly and may be associated with several health benefits.
There are many arguments about which diet is best for you.
Nevertheless, health and wellness communities agree that diets emphasizing fresh, whole ingredients and minimizing processed foods are superior for overall wellness.
The whole-foods, plant-based diet does just that.
It focuses on minimally processed foods and prioritizes plants. Studies show that plant-based diets are effective at stimulating weight loss and improving health (1, 2).
This article reviews everything you need to know about the whole-foods, plant-based diet, including its potential health benefits, foods to eat, and a sample meal plan.
There is no clear definition of a what constitutes a whole-foods, plant-based diet (WFPB diet). The WFPB diet is not necessarily a set diet — it’s more of a lifestyle.
This is because plant-based diets can vary greatly depending on the extent to which a person includes animal products in their diet.
Nonetheless, the basic principles of a whole-foods, plant-based diet are as follows:
•emphasizes whole, minimally processed foods
•limits or avoids animal products
•focuses on plants, including vegetables, fruits, whole grains, legumes, seeds, and nuts, which should make up the majority of what you eat
Obesity is an issue of epidemic proportions. In fact, it’s estimated that nearly 31% of adults have overweight, while over 42% have obesity (4).
Fortunately, making dietary and lifestyle changes can facilitate weight loss and have a lasting impact on health.
Many studies have shown that plant-based diets are beneficial for weight loss.
The high fiber content of the WFPB diet, along with the exclusion of processed foods, is a winning combination for shedding excess pounds.
A review of 12 studies that included more than 1,100 people found that those assigned to plant-based diets lost significantly more weight — about 4.5 pounds (lbs), or 2 kilograms (kg), over an average of 18 weeks — than those assigned to non-vegetarian diets (5).
Adopting a healthy plant-based eating pattern may also help keep weight off in the long run.
Heart disease
Perhaps one of the most well-known benefits of WFPB diets is that they are heart-healthy. However, the quality and types of foods included in the diet matter. A large study in over 200,000 people found that those who followed a healthy plant-based diet rich in vegetables, fruits, whole grains, legumes, and nuts had a significantly lower risk of developing heart disease than those following non-plant-based diets (9). However, less nutritious plant-based diets that included sugary drinks, fruit juices, and refined grains were associated with a slightly increased risk of heart disease (9). Similarly, several other studies suggest that people following a healthy plant-based diet may have a lower risk of heart disease compared to meat eaters (10, 11). Consuming the right kinds of food is critical for heart disease prevention when following a plant-based diet, which is why adhering to a WFPB diet is the best choice.
Cancer
Research suggests that following a plant-based diet may reduce your risk of certain types of cancer. A study in over 76,000 people found that following a healthy plant-based diet could be associated with a lower risk of breast cancer (12). Similarly, another recent study showed that greater consumption of nutritious plant-based foods was linked to a lower risk of aggressive forms of prostate cancer, especially in men under 65 years (13). Furthermore, a 2022 review concluded that plant-based diets could be tied to a lower risk of digestive system cancers, including pancreatic, colon, rectal, and colorectal cancers (14).
Cognitive decline
Some studies suggest that diets rich in vegetables and fruits may help slow or prevent cognitive decline and Alzheimer’s disease in older adults. Plant-based diets have a higher number of plant compounds and antioxidants, which may help slow the progression of Alzheimer’s disease and reverse cognitive deficits, according to some test-tube and animal studies (15). In many studies, higher intakes of fruits and vegetables have been strongly associated with a reduction in cognitive decline. A review of nine studies including over 31,000 people found that eating more fruits and vegetables led to a 20% reduction in the risk of developing cognitive impairment or dementia (16). Other studies in older adults have found that plant-based eating patterns may be associated with a reduced risk of cognitive impairment, along with a slower decline in brain function (17, 18).
Switching to a plant-based diet not only benefits your health — it can help protect the environment, as well.
People who follow plant-based diets may have smaller environmental footprints.
Adopting sustainable eating habits can help reduce greenhouse gas emissions, water consumption and land used for factory farming, which are all factors in global warming and environmental degradation.
A review of 63 studies showed that the largest environmental benefits were seen from diets containing the least amount of animal-based foods such as vegan, vegetarian, and pescatarian diets.
The study reported that a 70% reduction in greenhouse gas emissions and land use and 50% less water use could be achieved by shifting Western diet patterns to more sustainable, plant-based dietary patterns (22).
What’s more, reducing the number of animal products in your diet and purchasing local, sustainable produce helps drive the local economy and reduces reliance on factory farming, an unsustainable method of food production (23).
From eggs and bacon for breakfast to steak for dinner, animal products are the focus of most meals for many people.
When switching to a plant-based diet, meals should center around plant-based foods.
If animal foods are eaten, they should be eaten in smaller quantities, with attention paid to the quality of the item.
Foods like dairy, eggs, poultry, meat and seafood should be used more as a complement to a plant-based meal, not as the main focal point.
Foods to avoid
•Fast food: French fries, cheeseburgers, hot dogs, chicken nuggets, etc. •Added sugars and sweets: table sugar, soda, juice, pastries, cookies, candy, sweet tea, sugary cereals, etc. •Refined grains: white rice, white pasta, white bread, bagels, etc. •Packaged and convenience foods: chips, crackers, cereal bars, frozen dinners, etc. •Processed vegan-friendly foods: plant-based meats like Tofurkey, faux cheeses, vegan butters, etc. •Artificial sweeteners: Equal, Splenda, Sweet’N Low, etc. •Processed animal products: bacon, lunch meats, sausage, beef jerky, etc.
Foods to minimize
While healthy animal foods can be included in a WFPB diet, they should be minimized. These include: •beef •pork •sheep •game meats •poultry •eggs •dairy •seafood Summary When following a WFPB diet, highly processed foods should be avoided and animal products minimized.
Transitioning to a whole-foods, plant-based diet doesn’t have to be challenging.
The following 1-week menu can help set you up for success. It includes a small number of animal products, but the extent to which you include animal foods in your diet is up to you.
Monday
•Breakfast: oatmeal made with coconut milk topped with berries, coconut, and walnuts
•Lunch: large salad topped with fresh vegetables, chickpeas, avocado, pumpkin seeds, and goat cheese
•Dinner: butternut squash curry
A whole-foods, plant-based diet is a way of eating that celebrates plant foods and minimizes animal products and highly processed foods.
Plant-based diets have been linked to a number of health benefits, including reducing your risk of heart disease, certain cancers, obesity, diabetes, and cognitive decline.
Plus, transitioning to a more plant-based diet is an excellent choice for the planet.
Regardless of the type of whole-foods, plant-based diet you choose, adopting this way of eating is sure to boost your health.
- Jillian Kubala, MS, RD
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