What is a whole-food, plant-based diet?
First, let’s break it up. Whole foods are foods in their natural state or foods that have been minimally processed; think canned beans or frozen vegetables. Foods like olive oil, bleached flour, refined sugar and white rice, even though they are plant-based, are all processed foods and are not included in a WFPB diet. Plant-based means that the food you eat comes from plants, including:
- Fruits – apples, strawberries, grapes, pineapple, bananas, mango
- Vegetables – cucumbers, spinach, broccoli
- Legumes- beans, lentils
- Whole grains- brown rice, brown pasta, whole-grain breads, quinoa, farro, oatmeal
- Tubers and starchy vegetables
- Nuts, seeds
WFPB diet does not include foods that are not plant-based, including meat – even fish – dairy products or eggs.
How is a WFPB diet different from a vegetarian or vegan diet?
A vegetarian diet includes eggs and dairy, which do not appear in a WFPB diet. A vegan diet does not contain these foods. Another difference between a vegan diet and a WFPB diet is that a vegan diet can include processed foods. Oreos, Pop-Tarts and even some chips are vegan and could be eaten if you follow a vegan diet, but are not included in a WFPB diet.
What about whole-grain cereals and pasta? Are they included in a WFPB diet?
You can eat true 100 percent whole-grain cereals, pasta, and bread and follow a WFPB diet, but you also need to be careful and read labels closely. Foods labeled as multi-grain, made with whole grain and 100 percent wheat are not pure 100 percent whole-grain foods. To be truly whole grain, the first ingredient on the label needs to be a whole grain. A quick trick is to look for the word “whole,” such as whole-grain wheat flour. Other types of whole grains include brown rice, whole-grain corn, whole wheat and graham flour.
What is the best way to transition to WFPB diet?
While the biggest benefits do come with a complete transition to a WFPB diet, there are small changes you can make to start you on your journey.
- Replace pasta, bread, and cereals that use refined carbohydrates with those that are 100 percent whole grain.
- Fill half your plate with non-starchy foods.
- Increase the number of meatless meals you eat each week. Don’t just think about dinner, include breakfast and lunch in your planning.
- Eliminate processed food.
- Figure out what motivates you to stick with it.