While there is nothing in this world, you can certainly give wholefoods diet a try and see how you are feeling! A wholefoods diet is an anti-inflammatory diet where you eliminate refined grains, oils, grains, and all processed food. Instead, you eat food that is nearest to its original form. Yes, whole foods diet can help to add to your health and promote longevity.
In the world of many fad diets, you might be confused about which one to choose. Here’s a better understanding of what is a wholefoods diet and why you should consider it:
Understanding Food Allergies & Inflammation
Everyone’s bodies are unique, and you might have some allergy. The most common forms of allergic responses are lactose, peanuts, seafood, gluten, etc. However, processed foods with artificial preservatives, refined grains, refined oils, and refined sugar can cause inflammation.
If there is any inflammation in your body, you are likely to have these symptoms like fever, pain, swelling(hives), and redness.
When you have chronic inflammation, you might develop diabetes, heart disease, fatty liver disease, and cancer. Other lifestyle factors like stress, obesity, chronic fatigue can lead to inflammation.
Why should you avoid refined grains & sugars?
Foods that are highly processed, preservatives, artificial sweeteners are prone to cause inflammation in the body. Regular refined sugar and high-fructose corn syrup cause inflammation in the body. Apart from inflammation, refined sugar can cause insulin resistance, diabetes, and obesity. Switch to all-natural Lakanto Classic Monkfruit Sweetener, which is a natural sweetener made from Monk Fruit. Start your mornings with your cup of tea or coffee with this monk fruit sweetener.
Enjoy baking guilt-free with Lakanto products.
If you are suffering from diabetes or pre-diabetic, you can start using Lakanto sweetener in your tea or coffee to reduce inflammation naturally. Consider natural sweeteners like monk fruit, stevia, maple syrup, dates, and honey.
When it comes to refined grains, avoid them as they can cause inflammation, weight gain, etc. It is time to say goodbye to the
white bread, pasta, pizza, bagels and say hello to their wholefood counterparts. Next time you go shopping for bread, pick up a whole wheat sourdough loaf instead of the white loaf.
Packaged and processed food that contains trans fats MSG can promote inflammation and cause illnesses. Instead, eat whole grains and fresh vegetables, fruits, pasture-raised meat, etc. Regular cooking oils that are widely commercialized like sunflower oil, sesame oil, canola oil can cause inflammation.
Start using cold-pressed fruit oils like Extra-virgin olive oil, coconut oil, avocado oil, and grass-fed butter. Alcohol can also cause inflammation as it raises histamine levels in the blood. You should also avoid processed cold cuts, bacon, and sausages that can also cause inflammation. If you eat meat, go for grass-fed meat, free-range chicken procured from local farmers.
What is a Whole Foods Diet
A whole foods diet is a diet that includes food that is closest to its natural origin. For example, whole grains that contain the endosperm and bran are considered whole food grains.
When you eat fresh and nutrient-rich foods, it naturally reduces the inflammation in your body. Of course, don’t forget to stay hydrated with plenty of water, coconut water, juice, etc.
Eat foods that are rich in antioxidants like berries, carrots, green tea, etc. are great to include in your daily diet. An ideal wholefoods diet is a balanced diet that includes protein, whole carbs, and healthy fats. A Mediterranean diet is great to try out for people suffering from chronic inflammation-related diseases. On a typical Mediterranean diet, you would eat fish, fresh fruits, vegetables, olives, olive oil, lean meat, and cheese. Sometimes, a plant-based diet that proves to be beneficial for the short term for a detox or cleanse. Eliminate refined sugar and consider incorporating Lakanto products while on a wholefoods diet.
What to avoid while on a Wholefoods Diet?
Consider eliminating these foods from your diet:
- Sweetened beverages: Sweetened drinks, Soda, Energy Drinks, sweetened tea/ coffee
- Refined carbs: White bread, white pasta, pizza
- Baked Goods: Cookies, cake
- Processed meat: Bacon, sausages
- Processed snacks: Crackers, chips
- Refined oils: Soybean, safflower, sunflower, canola, corn oil
- Trans fats & MSG: Frozen dinners, commercial baked goods
- Alcohol: Wine & other liquors
What foods to eat on a wholefoods diet?
Enjoy a whole variety of wholesome foods while on a wholefoods diet:
- Vegetables: Broccoli, Kale, Brussels sprouts, Cabbage, Cauliflower, Carrots, Pumpkin, Bell Peppers
- Fruits: Grapes, strawberries, blueberries, raspberries, cranberries, pineapple, apple, oranges, cherries
- Good Fats: Avocados and olives
- Cold-pressed oils: Olive oil, coconut oil, and avocado oil
- Fatty fish: Salmon, Sardines, Mackerel
- Nuts & Seeds: Almonds, cashews, macadamias, pumpkin seeds, sunflower seeds, hemp seeds, chia seeds
- Chocolate: 80% Dark chocolate (unsweetened)
- Spices: Turmeric, fenugreek, cinnamon, ginger
- Tea: Green tea
One-Day Sample Menu for Whole Foods Diet
To get you started, here’s a sample menu to try out on a wholefoods diet:
Breakfast
- 2 Sunny side up eggs with roasted potatoes & leeks
- One slice of buttered whole wheat sourdough toast
- One glass of beetroot & celery juice (300 ml)
Lunch
- Baked Salmon in mustard dill sauce
- Mashed potatoes with fresh chives
Snack
One cup of tea with Lakanto classic monkfruit sweetener along with some dried nuts & berries.
Dinner
- Chicken fajita with wholewheat tortilla, sour cream.
- A handful of prunes
Along with eating all the nutritious foods, consider making little changes to your lifestyle like exercising, maintaining an upright posture while sitting, taking breaks while sitting, etc. Make sure you take rest and sleep for 7-8 hours daily for best health.
You will experience many health benefits while on a wholefoods diet like:
- Healing from chronic illnesses like arthritis, maintaining diabetes, better heart health, healthy body weight.
- When you eliminate processed and refined food, you will reduce the chances of obesity, heart disease, diabetes, depression, and cancer.
- Healthy blood sugar levels and cholesterol.
- Better energy levels, metabolism, faster healing from existing conditions.
No diet is a magic pill, and it takes time to see the benefits, so give it some time. Ideally, give it a try for a year, and adjust accordingly for better health.
