What Are Whole Foods and Why Are They Important?
Have you ever been to the grocery store and grabbed a delicious looking frozen pizza or box of vegan sausage patties, then felt brave enough to actually look at the ingredient list? You see the 15 different ingredients, many of which sounds like something you would find in a university chemistry lab. You stare hard at the foreign looking words trying to figure out how the heck to even pronounce these ingredients. Then you shrug your shoulders and throw it in your cart anyway because, heck, it only takes a few minutes to pop in the oven and cook it; how convenient! I know I'm not the only one who does that. These kinds of foods are called processed foods.
These highly processed foods are significantly altered from their original form and often contain added sugars, salts, fats, preservatives, and artificial colors or flavors. These foods can include sugary cereals, snack cakes, fast food, and soda. The extensive processing often strips away valuable nutrients and adds components that are less beneficial for your health. Although these processed foods aren't the worst thing in the world (just watch the news for 5 minutes), it's important to know and understand the power and beauty of the contrasting kind of food: whole/minimally processed foods
Beautiful assortment of colorful whole foods
Whole foods are foods that are in their natural state, or very close to it, without any added ingredients or artificial substances. Examples include fresh fruits and vegetables, whole grains, nuts, seeds, legumes, and lean meats. The ingredient list for a whole food such as an apple isn't a list at all; the ingredient is an apple. The ingredient for a potato is a potato. Get it? Minimally processed foods, on the other hand, are slightly altered from their natural state, often for convenience or preservation, but still retain most of their nutritional integrity. These might include frozen vegetables, canned beans, tofu or yogurt.
Five Reasons to Eat More Whole/Minimally Processed Foods
1. Nutrient Density
Whole and minimally processed foods are packed with essential nutrients that our bodies need to function optimally. They provide vitamins, minerals, antioxidants, and fiber, which are often lost or diminished during the processing of highly processed foods. Consuming nutrient-dense foods helps to ensure that your body gets the necessary components to maintain energy levels, support immune function, and promote overall well-being.
2. Improved Digestion
The fiber content in whole and minimally processed foods aids in digestion and helps maintain a healthy gut. Fiber supports regular bowel movements, prevents constipation, and feeds beneficial gut bacteria, contributing to a balanced microbiome. In contrast, highly processed foods often lack fiber and can lead to digestive issues and an imbalanced gut flora.
3. Better Weight Management
Eating whole foods can support weight management by providing a feeling of fullness and reducing overall calorie intake. These foods tend to be lower in calories and higher in volume, making you feel satisfied with less food. Highly processed foods, however, are often calorie-dense and can lead to overeating due to their addictive flavors and lack of satiety.
4. Reduced Risk of Chronic Diseases
A diet rich in whole and minimally processed foods has been linked to a lower risk of chronic diseases such as heart disease, diabetes, and certain cancers. The antioxidants and anti-inflammatory properties found in these foods help protect the body against oxidative stress and inflammation, which are common contributors to chronic illnesses. Highly processed foods, with their high levels of inflammatory fats, sugars, and additives, can increase the risk of these diseases.
5. Enhanced Mental Health
The quality of your diet can also impact your mental health. Whole and minimally processed foods provide the nutrients needed for brain health, including omega-3 fatty acids, B vitamins, and antioxidants. These nutrients support cognitive function, mood regulation, and mental clarity. Conversely, highly processed foods have been associated with an increased risk of depression, anxiety, and other mental health issues due to their poor nutritional profile and potential inflammatory effects.
Ok, so now what???
There's tons of information online about nutrition. And a lot of it is a bunch of nutrition "gurus" contradicting each other. One article says "Eat this, it's great for you!" And then another article, speaking about the same food as the first article, says "Don’t eat this, it's terrible for you!" It can be extremely frustrating. But there is one thing that is widely accepted and very difficult to deny, whether you are a nutrition scientist or not: it will be helpful to increase our intake of whole/minimally processed foods.
So, now that you have 5 reasons why whole foods are a great option, what do you do now? My strategy is to spend LESS time, energy and will power trying to STOP eating processed foods, but, instead, spend that time, energy and will power finding ways to ADD more whole/minimally processed foods to your current diet. The more whole/minimally processed foods you add to your diet, the less room you have for highly processed foods.
Ready to make a positive change in your diet and overall health? At Story Road Therapy PLLC, we offer personalized nutrition coaching to help you transition to a whole foods-based diet and achieve your health goals. Contact us today to set up an appointment and take the first step towards creating new stories filled with kindness, progress and celebrating a healthier, happier you!
