A whole foods diet is among the healthiest diets. Whole foods retain the full nutritional components of the food which can improve your health and reduce your risks of diseases. Research published in "Family Medicine" in 2010 discovered that consuming a whole foods diet is healthier and less expensive than consuming foods from convenient sources, such as fast food outlets.
Fruits and Vegetables
Fresh fruits and vegetables contain high concentrations of vitamins, minerals, antioxidants and other nutritious substances, especially when you eat them shortly after being picked. Consuming a whole foods diet that emphasizes fruits and vegetables can enhance your health and reduce your risk of chronic diseases. The Centers For Disease Control and Prevention recommends that you eat plenty of fruits and vegetables daily to reduce your risk of cancer, type 2 diabetes, stroke, high blood pressure and heart disease.
Nuts and Seeds
Consuming whole nuts and seeds, after hulling of course, increases your intake of protein, healthy fats, vitamins, minerals and antioxidants. Nuts and seeds are among the best sources for consuming your requirements of essential fatty acids, namely alpha-linolenic acid and linoleic acid. Both alpha-linolenic acid and linoleic acid are polyunsaturated fatty acids. Alpha-linolenic acid is an omega-3 fatty acid that may reduce your risk of heart disease. Walnuts, chia seeds and flaxseed oil are good sources of alpha-linolenic acid. Linoleic acid is an omega-6 fatty acid and is found in many types of nuts and seeds. Nuts and seeds, such as pecans, almonds, sesame seeds and pumpkin seeds contain monounsaturated fatty acids which are healthy fats that can protect your heart.
Whole Grains
The nutritional quality of whole gains is superior to refined grains that are used in processed foods. Whole grains retain the entire seed kernel which includes the bran, germ and endosperm. Consuming whole grains may reduce your risk of chronic conditions including heart disease, type 2 diabetes, obesity and cancer. Research published in the "American Journal of Epidemiology" in 2007 discovered that consuming more whole-grain foods may reduce the risk of pancreatic cancer.
Legumes
Legumes are a source of proteins and soluble fiber which can reduce your blood cholesterol and help you control your blood sugar. Legumes include adzuki beans, black beans, lentils, red kidney beans and soy beans. Soy, in particular, contains all nine essential amino acids for a complete protein, healthy fat and an antioxidant called isoflavone which may reduce your risk of cancer.
References
- PubMed.gov: Cost of Eating: Whole Foods Versus Convenience Foods in a Low-Income Model
- Centers for Disease Control and Prevention: How Many Fruits and Vegetables Do You Need?
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, in with the Good
- Center For Science in the Public Interest: Whole Grains the inside Story
- PubMed.gov: Whole Grains and Risk of Pancreatic Cancer in a Large Population-Based Case-Control Study in the San Francisco Bay Area, California
- Mayo Clinic: Dietary Fiber: Essential for a Healthy Diet
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