{"id":23592,"date":"2021-06-14T17:17:28","date_gmt":"2021-06-14T17:17:28","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=23592"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"what-are-whole-foods","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/what-are-whole-foods\/","title":{"rendered":"What Are Whole Foods? Everything You Need To Know About This Natural Diet"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#What_Are_Whole_Foods\" >What Are Whole Foods?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#Whole_Foods_Vs_Processed_Foods\" >Whole Foods Vs Processed Foods<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#Highly_Processed_Foods\" >Highly Processed Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#Obesity\" >Obesity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#Increased_Risk_Of_Heart_Disease\" >Increased Risk Of Heart Disease<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#Increased_Risk_Of_Diabetes\" >Increased Risk Of Diabetes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#Depression_And_Anxiety\" >Depression And Anxiety<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#Contain_Essential_Nutrients\" >Contain Essential Nutrients<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#Are_Rich_In_Antioxidants\" >Are Rich In Antioxidants<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#May_Help_With_Weight_Loss\" >May Help With Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#Reduce_The_Risk_Of_Chronic_Diseases\" >Reduce The Risk Of Chronic Diseases<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#The_Whole_Foods_Diet\" >The Whole Foods Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#Whole_Foods_To_Eat\" >Whole Foods To Eat<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#Whole_Foods_3-Day_Meal_Plan\" >Whole Foods 3-Day Meal Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#Whole_Food_Recipes\" >Whole Food Recipes<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#Quinoa_Porridge\" >Quinoa Porridge<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#Ingredients\" >Ingredients<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#Method\" >Method<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#Greek-Style_Roast_Fish\" >Greek-Style Roast Fish<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#Ingredients-2\" >Ingredients<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#Method-2\" >Method<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Food is a strong influencer of health. What you eat thus plays an essential role in how your body functions as food supplies energy needed by our bodies. The current modern diet is made up of highly processed foods like soda, chips, crisps, and fast foods like fries, burgers, pizza, and fried chicken.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Are_Whole_Foods\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Are_Whole_Foods\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">Only a small percentage of what we eat is from <a href=\"https:\/\/betterme.world\/articles\/why-am-i-craving-spicy-food\/\">whole foods<\/a>. While there are many views about which diet is most suitable, everyone agrees that eating plenty of fresh whole foods and limiting processed foods is better for us. But what are whole foods, and how do you include them in your diet? Here\u2019s what you need to know.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Whole_Foods\"><\/span><strong>What Are Whole Foods?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">What are whole <a href=\"https:\/\/betterme.world\/articles\/digestive-superfoods\/\">unprocessed foods<\/a>? Whole foods refer to foods that remain close to their natural state. They are minimally or totally unprocessed. Whole foods do not contain added sugars, fats, flavoring, or any other manufactured substances. They are not manufactured in factories like processed foods.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Since they are not manufactured, they are not addictive like many sugary and salty foods are said to be. Whole foods provide more nutritional value as they are nutrient-dense and do not supply empty calories. Choosing whole foods results in a nutritious diet as you get more minerals, fiber, and vitamins.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our bodies need energy to perform life-sustaining functions. But they also need essential nutrients that play several roles in the body. For example, essential amino acids (amino acids are monomers that make up protein) are not synthesized by the body and must come from the diet. Only whole foods like legumes or quinoa can supply such nutrients.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whole foods include nuts, seeds, <a href=\"https:\/\/betterme.world\/articles\/food-with-no-carbs\/\">fruits, vegetables<\/a>, legumes, meat, fish, and whole grains. Most people are attracted to processed foods because they taste nice. They dread the green on their plates, yet foods such as vegetables or brown rice are delicious and more so nutritious.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experts believe that whole foods are beneficial for your health and help prevent diseases. Whole foods retain fiber, phytochemicals, and nutrients, which are often lacking in processed foods. When you hear about whole foods, you might think they are expensive, but they can be affordable. Much as they are slightly more costly than processed foods, those extra dollars are worth it<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/clean-eating-meal-plan\/\">Clean Eating Meal Plan: Can Eating Whole Foods Benefit Your Health And Weight Loss?<\/a><\/span><\/i><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Are_Whole_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-35314 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/Group-1.png\" alt=\"what are whole foods\" width=\"1024\" height=\"576\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/Group-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/Group-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/Group-1.png 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whole_Foods_Vs_Processed_Foods\"><\/span><b>Whole Foods Vs Processed Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Whole foods are usually close to their natural state and are free of additives such as sugar and fat. Processed foods, on the other hand, are foods that have been altered during preparation. Ingredients such as sugar, fat, salt, and flavorings are added during processing. Processed foods are usually dried, canned, frozen, baked, or pasteurized.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most processed foods also contain preservatives that extend their shelf life. Foods are also processed for other reasons, including making them more convenient to prepare, altering their nutritional composition, or changing the taste or look. Processed foods are often low in fiber and nutrients.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The degree of processing may vary from minimally processed to ultra-processed. With minimally processed foods, there are only slight modifications such as cleaning, portioning, freezing, removing inedible parts, and drying (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4441809\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). They include refined grain flour, canned fruits and veggies with no additives, and instant rice.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Highly_Processed_Foods\"><\/span><strong>Highly Processed Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Highly processed foods include added mixtures prepared industrially such that they are no longer recognizable as their original source (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4441809\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). These include mayonnaise, ketchup, margarine, salty snacks, candy, and sugar-sweetened beverages. Moderately processed foods include <a href=\"https:\/\/betterme.world\/articles\/favorite-food-diet\/\">breakfast cereals<\/a>, crackers, white bread, tortillas and fruits, and vegetables with flavor additives.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Processed foods are calorie-dense; thus, they often supply plenty of empty calories. This means that you get extra calories but with little to no nutritional value. You might want to limit your intake of processed foods as they pose certain risks.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The downside of consuming too much processed foods include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Obesity\"><\/span><b>Obesity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Processed foods are full of added sugar and fats. This means that they are easy to overeat since they are delicious. The result is that you fill your body with a lot of empty calories and you end up consuming more calories than your body needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Overeating ultra-processed foods may, over time, lead to unintentional weight gain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7399967\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). And more so if you are not physically active. Obesity increases the risk of several chronic conditions.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Are_Whole_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-32589 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-5-1024x576.jpg\" alt=\"Highly Processed Foods\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Increased_Risk_Of_Heart_Disease\"><\/span><b>Increased Risk Of Heart Disease<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Research shows that high consumption of ultra-processed <a href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/\">foods<\/a> is associated with increased risk of cardiovascular diseases (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31142457\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Cardiovascular disease is the leading cause of death worldwide.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Processed foods may cause the accumulation of byproducts such as acrylamide, nitrates, and BPA, increasing inflammation and oxidative stress, which are causes of heart disease. Obesity also increases the risk of heart disease.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increased_Risk_Of_Diabetes\"><\/span><b>Increased Risk Of Diabetes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ever think about what stuffing yourself with candy and sugar-filled cookies, and energy bars does to your body? Eating sugar-filled foods interferes with normal glucose levels and increases the risk for type II diabetes (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0261561420306932\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). These foods can cause a spike in blood glucose levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, they can cause a spike in insulin levels. And over time, this may lead to diabetes type II. Processed foods also contain trans fat that can increase cholesterol levels in the blood. Cholesterol is a risk factor for diabetes, as is obesity.<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Are_Whole_Foods\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Depression_And_Anxiety\"><\/span><b>Depression And Anxiety<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Consumption of <a href=\"https:\/\/betterme.world\/articles\/2300-calorie-meal-plan\/\">processed foods<\/a> is also associated with depression and anxiety. Over the recent few years, depression and mental health have become an area of concern. Individuals who consume more ultra-processed foods are often more likely to suffer from depression and anxiety than those who eat whole foods (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7770142\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating whole foods produces excellent results. They are nutrient-dense and offer a wide range of health benefits. Reasons why whole foods are best for you include:<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Are_Whole_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-32205 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397-1024x576.png\" alt=\"Essential Nutrients\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Contain_Essential_Nutrients\"><\/span><b>Contain Essential Nutrients<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Unprocessed plant and animal foods are rich sources of protein, carbs, healthy fats, vitamins, and minerals. For instance, meats and eggs are an excellent source of protein and choline crucial for proper cognitive function (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19906248\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vegetables and fruits supply vitamins. Oranges and other citrus fruits are rich sources of vitamin C. Also, cruciferous vegetables such as cabbage, broccoli, kale, and watercress are excellent sources of sulfur. Sulfur is necessary for DNA production, synthesis of glutathione, cellular function, and detoxification (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5460521\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Are_Rich_In_Antioxidants\"><\/span><b>Are Rich In Antioxidants<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whole foods are a powerhouse of phytochemicals and <a href=\"https:\/\/betterme.world\/articles\/top-10-superfoods\/\">antioxidants<\/a>. Antioxidants are compounds that help protect body cells from damage by free radicals. When there is an imbalance between antioxidants and free radicals, oxidative stress, a key contributor to the aging process, occurs (<\/span><a href=\"https:\/\/www.nccih.nih.gov\/health\/antioxidants-in-depth\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Antioxidants are found in whole foods such as whole grains, vegetables, fruits, legumes, nuts, and seeds. They are also found in unprocessed animal products but in lower amounts.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"May_Help_With_Weight_Loss\"><\/span><b>May Help With Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Diet is an integral part of <a href=\"https:\/\/betterme.world\/articles\/21-day-smoothie-diet\/\">weight loss<\/a>. To lose weight, you need to create a calorie deficit. You thus need to burn more calories than you consume. This does not necessarily mean you starve yourself.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating whole foods helps supply you with the energy you need even as you cut back on calorie consumption. With foods such as vegetables and fruits, you can eat as much as you want as they are mostly low-energy-dense. Plus they tend to make you feel full and satisfied due to their high fiber and protein contents.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduce_The_Risk_Of_Chronic_Diseases\"><\/span><b>Reduce The Risk Of Chronic Diseases<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whole foods are packed with vitamins, minerals, and antioxidants which help promote good health. All these nutrients help fight free radicals and reduce inflammation which contribute to heart and neurodegenerative diseases.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Integrating real foods into your diet helps lower the risk of disease. Several studies show that eating a diet heavy on veggies and fruits helps reduce the risk of cardiovascular disease<\/span><span style=\"font-weight: 400;\">\u00a0and certain cancers (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16988131\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/brain-food-snacks\/\">Brain Food Snacks Edition: 10 Best Bitings To Boost Your Brain Function<\/a><\/span><\/i><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Are_Whole_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-31690 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-6-1024x576.jpg\" alt=\"what are whole foods\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Whole_Foods_Diet\"><\/span><b>The Whole Foods Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The whole foods diet is made up of unprocessed natural foods. It is more than just a diet but is a lifestyle. It emphasizes eating healthy, natural foods and reducing processed foods high in added sugar and trans fats.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A whole food diet follows these basic guidelines:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focuses on natural, unprocessed or minimally-processed foods.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limits or avoid the intake of ultra-processed foods.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoids use of highly refined products such as white flour, added sugars like fructose and corn syrup, and processed fats and oils.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Emphasizes food quality that is organic foods.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A whole food plant based diet is slightly different. It entails consuming vegetables, fruits, and other plant-based foods like legumes while minimizing or avoiding animal products. It is close to a whole foods vegan diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, what are whole grain foods, and what are the best whole grain foods to eat? Whole grains refer to complex carbs that contain bran, germ, and endosperm, unlike refined grains. Refined grains only retain the endosperm. Unlike refined grains, whole grains contain more fiber and nutrients.\u00a0<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Are_Whole_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-33148 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4895-1024x576.png\" alt=\"what are whole foods\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4895.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4895-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4895.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4895.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whole_Foods_To_Eat\"><\/span><strong>Whole Foods To Eat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Getting a whole food diet needs some planning. You may also need to get a few things right, including what are some whole grain foods, and what are examples of whole foods? The section below explores these questions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s what a whole food diet should contain:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits and vegetables such as spinach, kale, carrots, broccoli, watercress, cabbage, oranges, berries, pineapples, bananas, avocados, grapes, and apples.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains such as brown rice, quinoa, barley, millet, buckwheat, oatmeal, and bulgur.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Unprocessed animal products such as eggs, whole milk, meat, and poultry bred without antibiotics or synthetic hormones. It also includes fish such as salmon, tuna, cod, and shrimp.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts and seeds like almonds, walnuts, peanuts, cashew nuts, pistachios, macadamia nuts, chia seeds, and sunflower seeds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legumes such as beans (navy, black, and cannellini beans), peas, chickpeas, lentils, soybeans, and lupin.<\/span><\/li>\n<\/ul>\n<h2><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Are_Whole_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-33071 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4880-1024x576.png\" alt=\"what are whole foods\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4880.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4880-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4880.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4880.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whole_Foods_3-Day_Meal_Plan\"><\/span><b>Whole Foods 3-Day Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Below is a <\/span>3-day meal plan<span style=\"font-weight: 400;\"> you can use:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Day 1<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breakfast: Quinoa porridge with milk and mixed berries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunch: Curry chicken salad sandwich with fresh fruit salad<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Supper: Pork chops with garlicky broccoli and orange juice<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Day 2<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breakfast: Vegetable omelet with whole-grain toast and milk and bananas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunch: Soba noodles with kale, sesame, and slivered brussels sprouts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Supper: Roasted salmon with smoky chickpeas and greens<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Day 3<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breakfast: Sweet potato cakes with whole milk or fresh fruit juice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunch: Trapanese pesto pasta and zoodles with salmon with mixed greens<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Supper: Grilled fish with peperonata, a side of vegetables, and apple slices<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Are_Whole_Foods\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Are_Whole_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-33070 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4881-1024x576.png\" alt=\"Whole Food Recipes\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4881.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4881-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4881.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4881.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whole_Food_Recipes\"><\/span><b>Whole Food Recipes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several tasty whole food recipes you can try. You can, however, choose to explore and create your dishes. Below are some recipes for you.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Quinoa_Porridge\"><\/span><b>Quinoa Porridge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Quinoa porridge is high in protein and the perfect meal to get your morning started.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Ingredients\"><\/span><span style=\"font-weight: 400;\">Ingredients<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd teaspoon vanilla extract<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">175g of quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">125g yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 tablespoons of chia seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">15g creamed coconut<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Method\"><\/span><span style=\"font-weight: 400;\">Method<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soak the quinoa overnight in cold water to activate it. The following day, drain and rinse the soaked quinoa through a fine sieve.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the quinoa in a pan. Add the creamed coconut, vanilla extract, and 600mls of water. Cover and simmer for 20 mins, then add the chia seeds with another 300mls of water and cook for 3mins.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the coconut yogurt and stir. You can serve the porridge with a topping of fruits.\u00a0<\/span><\/li>\n<\/ol>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Are_Whole_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-32613 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-1-1024x576.jpg\" alt=\"what are whole foods\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Greek-Style_Roast_Fish\"><\/span><b>Greek-Style Roast Fish<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This recipe is excellent for a family weekend dinner.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Ingredients-2\"><\/span><span style=\"font-weight: 400;\">Ingredients<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 small potatoes, cut into wedges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 chopped onion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 garlic cloves, chopped<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 large tomatoes, chopped<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd tbsp chopped fresh oregano<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd lemon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 fresh skinless pollock fillets (about 200g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Parsley, chopped<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Method-2\"><\/span><span style=\"font-weight: 400;\">Method<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heat the oven to 200 degrees. Place the potatoes, oregano, onion, garlic, and olive oil in a baking tray. Mix with your hands and coat all the ingredients in oil. Bake for 15 mins, turn over and bake for another 15 mins.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the tomatoes and lemon and bake for another 10 mins. Then place the fish fillets and cook for an additional 10 mins. Serve and then sprinkle parsley on the top.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cutting out sugary and salty snacks and other highly processed substances might be difficult, but it is best. Eating more whole foods helps promote health and reduces your risk of disease. Much as you will spend a little more money and time shopping, they provide many benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get the best out of a whole foods diet, think of it as a lifestyle. Make sure your meal plan consists of well-balanced diets. Should you have any questions, address them to your general practitioner or a dietitian.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Are_Whole_Foods\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.nccih.nih.gov\/health\/antioxidants-in-depth\"><span style=\"font-weight: 400;\">Antioxidants: In Depth<\/span><\/a><span style=\"font-weight: 400;\"> (2013, nccih.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19906248\/\"><span style=\"font-weight: 400;\">Choline: an essential nutrient for public health<\/span><\/a><span style=\"font-weight: 400;\"> (2009, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16988131\/\"><span style=\"font-weight: 400;\">Fruit and vegetable consumption and risk of coronary heart disease: a meta-analysis of cohort studies<\/span><\/a><span style=\"font-weight: 400;\"> (2006, pubmed.ncbi.nlm.nih.gov)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4441809\/\"><span style=\"font-weight: 400;\">Is the degree of food processing and convenience linked with the nutritional quality of foods purchased by US households?<\/span><\/a><span style=\"font-weight: 400;\"> (2015, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5460521\/\"><span style=\"font-weight: 400;\">The contribution of alliaceous and cruciferous vegetables to dietary sulphur intake<\/span><\/a><span style=\"font-weight: 400;\"> (2017, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0261561420306932\"><span style=\"font-weight: 400;\">Ultra-processed food consumption and type 2 diabetes incidence: A prospective cohort study<\/span><\/a><span style=\"font-weight: 400;\"> (2021, sciencedirect.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31142457\/\"><span style=\"font-weight: 400;\">Ultra-processed food intake and risk of cardiovascular disease: prospective cohort study (NutriNet-Sant\u00e9)<\/span><\/a><span style=\"font-weight: 400;\"> (2019, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7770142\/\"><span style=\"font-weight: 400;\">Ultra-Processed Food Is Positively Associated With Depressive Symptoms Among United States Adults<\/span><\/a><span style=\"font-weight: 400;\"> (2020, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7399967\/\">Ultra-Processed Foods and Health Outcomes: A Narrative Review<\/a> (2020, ncbi.nlm.nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Food is a strong influencer of health. What you eat thus plays an essential role in how your body functions as food supplies energy needed by our bodies. The current modern diet is made up of highly processed foods like soda, chips, crisps, and fast foods like fries, burgers, pizza, and fried chicken. Only a [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":23599,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[117,87],"class_list":["post-23592","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Are Whole Foods? Everything You Need To Know About This Natural Diet - BetterMe<\/title>\n<meta name=\"description\" content=\"You probably have heard about several eating patterns, including the whole foods diet. But what are whole foods? Here\u2019s everything you need to know.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Are Whole Foods? Everything You Need To Know About This Natural Diet\" \/>\n<meta property=\"og:description\" content=\"You probably have heard about several eating patterns, including the whole foods diet. But what are whole foods? Here\u2019s everything you need to know.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1835117650.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/fc2bdf6416653ee6fd54c69475ebfac8\"},\"headline\":\"What Are Whole Foods? Everything You Need To Know About This Natural Diet\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/\"},\"wordCount\":2373,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1835117650.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Food is a strong influencer of health. What you eat thus plays an essential role in how your body functions as food supplies energy needed by our bodies. The current modern diet is made up of highly processed foods like soda, chips, crisps, and fast foods like fries, burgers, pizza, and fried chicken.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Only a small percentage of what we eat is from <a href=\\\"https:\/\/betterme.world\/articles\/why-am-i-craving-spicy-food\/\\\">whole foods<\/a>. While there are many views about which diet is most suitable, everyone agrees that eating plenty of fresh whole foods and limiting processed foods is better for us. But what are whole foods, and how do you include them in your diet? Here\u2019s what you need to know.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are Whole Foods?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">What are whole <a href=\\\"https:\/\/betterme.world\/articles\/digestive-superfoods\/\\\">unprocessed foods<\/a>? Whole foods refer to foods that remain close to their natural state. They are minimally or totally unprocessed. Whole foods do not contain added sugars, fats, flavoring, or any other manufactured substances. They are not manufactured in factories like processed foods.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Since they are not manufactured, they are not addictive like many sugary and salty foods are said to be. Whole foods provide more nutritional value as they are nutrient-dense and do not supply empty calories. Choosing whole foods results in a nutritious diet as you get more minerals, fiber, and vitamins.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Our bodies need energy to perform life-sustaining functions. But they also need essential nutrients that play several roles in the body. For example, essential amino acids (amino acids are monomers that make up protein) are not synthesized by the body and must come from the diet. Only whole foods like legumes or quinoa can supply such  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/\",\"url\":\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/\",\"name\":\"What Are Whole Foods? Everything You Need To Know About This Natural Diet - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1835117650.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"You probably have heard about several eating patterns, including the whole foods diet. But what are whole foods? 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The current modern diet is made up of highly processed foods like soda, chips, crisps, and fast foods like fries, burgers, pizza, and fried chicken.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Only a small percentage of what we eat is from <a href=\"https:\/\/betterme.world\/articles\/why-am-i-craving-spicy-food\/\">whole foods<\/a>. While there are many views about which diet is most suitable, everyone agrees that eating plenty of fresh whole foods and limiting processed foods is better for us. But what are whole foods, and how do you include them in your diet? Here\u2019s what you need to know.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Are Whole Foods?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">What are whole <a href=\"https:\/\/betterme.world\/articles\/digestive-superfoods\/\">unprocessed foods<\/a>? Whole foods refer to foods that remain close to their natural state. They are minimally or totally unprocessed. 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