A whole foods plant-based diet (WFPBD) has two criteria: 1) the foods must be minimally processed, and 2) they must come from what is generally accepted as a plant source. Mushrooms and algae, although not in the Plantae kingdom, are included.

A variety of arguments can be made for consuming a WFPBD. First, humans have evolved with them. Nothing has been stripped away such as the fiber or bran from grain or the juice from fruits, nor have they been extracted from something else, like sugar from sugar cane, salt from the earth, or oil from vegetables. So, from a holistic perspective, health optimization is an expected outcome from a WFPBD.

A second set of reasons stems from the plant versus animal source of the food. Since the diet is from plants, sanitation errors at the consumer level, e.g., undercooking, overlooking accidental spoiling, and cross contamination, are not as harmful. Also, simply washing the plant food can more easily mitigate risks.

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Also, with whole plant sources, the environmental impact is less and animal rights are respected.

Whole Food Plants

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These are not necessarily strictly the whole, original intact food, like whole fruits, vegetables, beans, grains, legumes, seeds, nuts, mushrooms, seaweed, etc. Whole foods can be pureed, powdered, sliced, cooked, fermented, and mixed with each other. Their preparation can be extensive, as long as refined flours, grains, oils, salt, sugar, syrups, etc. are avoided

For example, a WFPBD bowl of oatmeal can be made from rolled or steel cut oats, sliced banana, raisins with no additives, cinnamon powder, and water. However, once salt, butter, or sugar is added, it is no longer a WFPBD dish.

Health Benefits

The high fiber, low saturated fat, no refined carbohydrate, low protein, low sodium nature of the WFPBD reduces risk of kidney, liver, gut, and heart problems as well as type 2 diabetes, obesity, and cancer. Moreover, the high antioxidant nature reduces oxidative stress hence inflammation.

Health Cautions

Vitamins D and B12 are not available in sufficient quantities in whole food plants. Many ultra-processed foods, including ultra-processed vegan foods, are enriched with vitamins and minerals. So, deficiencies are imminent on a WFPBD, if no supplements are taken.

Paradoxically, once supplements are taken, the intake ceases to become “whole foods,” as industrialized processes are needed to create these isolated vitamins.

Hair-splitting aside, getting sufficient protein may be challenging. Recovering from surgery, injuries, or even from high activity levels increases the need for usable, complete, protein. Complete protein contains the same ratio of the nine essential amino acids that are in animal sources of food. Plant protein is only one-third complete. However, strategic combinations, e.g., grains with legumes, can marginally increase usability.

Conclusion

A WFPBD has many health, environmental, and animal rights benefits and attending to sanitation can be easier during preparation.

However, even with supplementation, getting sufficient protein if highly active or recovering from injury can be challenging.

For those wishing to maximize the health benefits from whole food plants while minimizing the need for supplementation, incorporating approximately 10% to 25% of caloric intake from whole food animal sources may be desired. These sources may include seafoods and lean meats such as egg whites and white meat from poultry.

Individuals living with or at risk of a diet-related chronic illness may increase health benefits tremendously from collaborating with a registered dietitian to develop a whole foods plant-based or plant-centric diet.

About the Author

Patrick Traynor, PHD, MPH, RD, CPT is a registered dietitian with an insurance-based practice, MNT Scientific in South Lake Tahoe, CA, Minden, NV, Ashland, OR. In office or video appointments can be requested online at MNTScientific.com or by calling (530)429-7363. Inquiries can be directed to info@mntscientific.com