There’s a lot of confusion about what is the best diet for humans. In the past 20 years processed foods have become ubiquitous and many of us don’t even know what real food is or how to prepare it.
What is a whole-foods plant-based diet?
WFPB is a diet that includes a wide variety of plant foods, whole grains, legumes, fruits, leafy greens, starchy veggies like squash, sweet potatoes, small amounts of nuts, seeds, and avocados, and lots of fresh and dried herbs and spices. We eliminate processed foods like white flour, refined sugar, soft drinks, and refined oils.
Why would anyone want to eat a WFPB diet?
Where do you get your protein?
All plant foods have some protein and fat as well as carbohydrates. And these macronutrients are in safe, absorbable packages. We only need about 10 % of our diet from protein according to the World Health Organization, and by eating a wide variety of plants every day we get an average of 27% protein.
The only supplimentation needed on WFPB is an algae-based EFA, D3 and B12. Everything else you need is more than ample on a meat free diet as long as you eat a wide variety of foods and enough calories.
Don't we need dairy for calcium?
Cow’s milk is not a good source of calcium for humans because it is high in saturated fats, and casomorphins that can damage our immune system. The hormones in milk have been linked to type 1 diabetes in children as well as possible links to autism.
Calcium from plants is safe and abundant in most legumes, greens, and root vegetables.
The United States has a much higher rate of osteoporosis than countries that use no dairy products or calcium supplements and eat a whole-foods diet low in animal products.
But don't we need the nutrients in animal products?
Humans can survive on just about any food. But a diet high in animal products is not optimal for humans. We have long digestive tract compared with carnivors. We are designed for predominantly starch digestion. Animal product were never meant to be our main source of calories.
Animal products played a part in our becoming dominant on the planet , no doubt about that. The introduction of animal products into the human diet helped to increase and concentrating our calories. But with factory farming we are eating way too much meat and it is not the lean, hormone free fare we had when we were wild.
Learning to use fire and other food processing like drying, pounding and fermentation, allowed humans to grow bigger brains, spend less time digesting and become dominate as a species. Meat had its place in our evolution. But science is finding that our optimal diet does not include animal products now that we have other better options.
What about GMO, organic, and regenerative farming?
Humans have been breeding plants for specific benefits through hybridization for centuries. But that is not what Monsanto is up to. They have created crops that are resistant to toxic glyphosate and other poisons. They did this so they could have a monopoly on our food source.
GMO chemicals are creating dead zones in our oceans and major water systems as well as damaging our microbiome. The mono-crop mentality is responsible for the destruction of much of our ecosystem, and the rise of chronic disease from 3% to 43% in just a few decades.
Organic food production is better, but it still uses monocrop techniques, over tilling that damages topsoil, and too many chemicals on the soil and still depletes soil of the natural bacteria we need to thrive. Regenerative farming is best because it goes back to low-till soil techniques that hold millions of trace elements we need to thrive. Regenerative farming reintroduces crop diversity and is key to saving our ecosystem.
Why is WFPB low in fat and oil?
Diets with over 25% of calories from fat, have been correlated with lifestyle diseases, and obesity. We need healthy fats in our diets. All the fats we need are readily available from just about all plant foods including, fruits, veggies, grains, legumes, and whole nuts and seeds.
Oil is 100% fat and has had all the beneficial phytonutrients removed. It has also been found to damage epithelial cells in the gut causing dysbiosis of the gut bacteria.
Delicious meals are easy to create without using oil. You will be surprised at how little you miss oil and high-fat recipes on a WFPB diet. Once your taste buds adjust to real food you won’t want to go back to oily rancid, processed fare.
Gut Microbiome and WFPB
Your microbiome is the key to health and longevity. Your microbiome requires a diet high of fiber, whole foods, phytonutrients, and plants to thrive.
Your microbiota plays a major role in the immune system by helping to maintain mucous a barrier along your digestive tract to keep toxic substances out of the blood stream.
Gut microbiota dysbiosis from eating a processed diet high in animal products can affect your metabolism making it difficult to lose weight.
Chronic disease symptoms have their root-causes in damage to the microbiome; including type 2 diabetes, heart disease, depression, inflammation, Chron’s disease, ulcerative colitis, rheumatoid arthritis and more.
WHAT DO YOU EAT ON A
There are so many healthy recipe guides these days because the popularity of whole foods diets is on the rise. The shear bulk of your food will be fruits and non-starchy veggies, while the largest volume of your calories will come from whole grains, tubers, and legumes.
Non-starchy Leafy Greens and colorful veggies
There are thousands of different combinations of raw and cooked veggies to choose from. At only 100 calories per pound you can eat as much as you like.
Starchy Whole Grains and Tubers
Large piles of quinoa, buckwheat, steel cut oats, whole grain breads, brown rice, pastas, sweet potatoes, squash and yams. Around 500 calories per pound.
Large servings of black beans, Garbonzo beans, adzuki beans, lentils, pinto beans, tofu, miso, and so many more! Around 600 calories per pound.
Fruit is high in fiber, so it does not spike your blood sugar and has valuable phytonutrients that heal your gut bacteria. Only around 200 calories per pound when you avoid drying, juicing, or blending.
Nuts, Seeds and Whole Fats
Small amounts raw Avocados, olives, pine nuts, walnuts, chia seeds, flax seeds, Brazil nuts, almonds, and more make oil unnecesary.
Use sparingly at 2800 calories per pound.
Spices, Vinegars & Sauces
There are many delicous varieties of balsamic and apple cider vinegar, rice vinegar, and many delicious sauces to create with natural herbs and spices.