What is a Whole Foods, Plant Based (WFPB) Diet?

Wondering what to eat on a Whole Foods, Plant Based (WFPB) Diet? Let's start by exploring what WFPB actually is.

WFPB is short for “Whole Foods, Plant-Based” and it describes a way of eating that is focused on unprocessed plant foods, meaning foods as close to their whole, natural form as possible. It is based on fruits, vegetables, whole grains, beans + legumes, and nuts + seeds. Meat, dairy, eggs, and highly processed foods like bleached flour, refined sugar, vegetable oils, and most packaged foods are eliminated or avoided as much as possible.

Many leading plant-based doctors and researchers encourage people to aim for 90% of calories from whole plant foods. This is the percentage of unprocessed plant foods that people in the Blue Zones - the areas of the world where people live the longest - eat. This 90% WFPB target not only brings with it the health benefits of a plant-based diet, but is also a more sustainable approach for most people. Please see Dan Buettner's work on the Blue Zones for further reading.

IS WFPB THE SAME AS VEGAN?

Eating a Whole Foods, Plant-Based diet is not the same as eating Vegan. WFPB is a dietary label, while Vegan, at it's core, is an ethical standpoint on a way of living and is far broader than just food.

People who eat WFPB usually do so with health and longevity as their motivators, while those following a vegan diet primarily harbor ethical considerations as the driving force behind their food philosophy. They may be driven by animal compassion or strong environmentalism to eliminate their consumption of animal products. Because personal health is often not their primary motivator, many vegans are open to eating processed and packaged foods like ice cream, pastries, faux meats + cheeses, refined crackers or cookies, refined sugar, or any number of other so-called “junk foods”.

I can personally attest that it’s really easy to get pulled in by the lure of vegan sausages, nachos, or an incredible-looking dessert in order to feel like you aren’t “missing out” as someone who eats a vegan diet. That’s why there is a growing distinction between WFPB and Vegan as very different ways of eating.

In short, Whole Foods, Plant-Based (WFPB) eaters will have a cleaner diet filled with more healthful, whole foods than those eating a broader Vegan diet that includes highly processed foods.

WHAT CAN I EAT ON A WFPBNO DIET?

The short answer is: PLENTY!

There are so many wonderful, delicious plant foods out there and there really are limitless ways to enjoy them. My goal with this website is to help you see these foods in a new light, and learn to cook plant based meals that are flavor-packed, worthy of sharing, and that won’t leave you hungry.

The following foods are a sample of what can be eaten on a whole foods, plant based diet:

This is by no means an exhaustive list and as you can see, there are an incredible amount of foods to choose from! If you are new to WFPB eating, use this list as inspiration for adding a new food or two to your grocery list each week. I'm here to give you ideas and share some of my favorite recipes that fall within the guidelines I've described here. That means mostly whole foods (remember we are aiming for 90% of calories from whole plant food sources) made tasty.

HOW DO I KNOW IF A FOOD IS PROCESSED AND SHOULD BE MINIMIZED?

By strict definition, even cutting up a watermelon is considered “processing” it. But since we know that doesn’t make it less healthful, we need to decide where to draw line on what is an acceptable level of processing and what we will consider a “highly processed” food product to be avoided.

The simplest rule I’ve come across was coined by Dr. Michael Greger in his book “How Not To Die” in which he says:

“I like to think of unprocessed as nothing bad added, nothing good taken away.”

Dr. Michael Greger, “How Not to Die”

We can apply this simple rule to grocery store products to help us make choices that are in alignment with the WFPB way of eating. By this definition, a single-ingredient 100% whole wheat pasta, though clearly not a whole food, would be considered unprocessed whereas a container of breadcrumbs made from bleached flour would not. 

SO WHY NO OIL?

In keeping with a whole foods philosophy, many followers of WFPB avoid oils. Oils that are still contained within a whole food, like the natural oils in an avocado, a sunflower seed, or an almond are considered the “good fats” and are welcome additions to a WFPB diet. But extracted and bottled oils like sunflower oil, safflower oil, canola oil, avocado oil, coconut oil and even olive oil are avoided.

This is often a point of contention for many people because we associate olive oil with the Mediterranean Diet, which clearly has scientific support of it's overall healthfulness. This is a personal choice. If you choose to include olive oil in your diet, do so within the 90/10 guidelines I referenced above to keep your diet most closely aligned with that of the Blue Zones. It is generally accepted that if you have existing health problems or need to lose weight, you should avoid all oils.

But why? These "free" oils have been separated from their plant and all of its fiber, and a wide array of nutrients have been left behind. They are considered processed because something good – primarily the plant fiber – has been taken away. They have been concentrated into high-fat, low-nutrient liquids that offer little other than saturated fats and calories.

WFPBNO (Whole Foods Plant Based No Oil) eaters prefer to get their fats from whole, unprocessed sources like sliced avocado, dry roasted or raw nuts, seeds like flax, chia or pumpkin, whole olives, nut and seed butters, fresh or dried coconut, or soybeans.

Eating a whole food source of fat is naturally going to be more filling and satiating than eating the same number of calories from its processed liquid counterpart. For example, 100 calories of fresh avocado takes up more space in your stomach than 100 calories of avocado oil. The fresh avocado helps to trigger the stretch receptors in your stomach that tell your brain you are full. The oil does not.

GOT IT! NOW WHAT?

Now it's time to head to the kitchen and take stock of your fridge and pantry. Start reading those package labels so you know exactly what has gone into each food product. Once you've established a baseline of where you fall on the WFPB spectrum, make a vow to increase your consumption of whole plant foods - it's easy, I promise! Take the mindset that you are adding to your diet, not taking away. By including an extra serving of fruit or vegetables with every meal, you will naturally come to eat less of the "other stuff" over time. Additionally, research has shown that when our bodies are flooded with the nutrients it needs, toxic cravings and hunger pangs disappear.

Here are a few simple ways to increase your plant intake without much effort:

• Add a single piece of fruit or serving of berries to your daily breakfast.
• Keep cut up carrot sticks, raw bell pepper strips and prepared cucumber slices in a container for easy snacking. Grab a tub of hummus (or make your own!) and you have an easy, portable snack.
• Prepare a large pot of vegetable soup at the beginning of the week and enjoy a small bowl each night before your regular dinner.
• Put an extra serving of vegetables on your plate at each meal.
• Add a few extra tomato slices or spinach leaves to your sandwiches and wraps.
• Stir a can of beans into your pot of chili.
• Add a large shredded zucchini to your tomato sauce on pasta night.
• A fan of Taco Tuesday? Try adding a drained can of lentils to your regular taco filling. They are incredibly mild and will take on the flavor of your taco seasoning. Additionally, lentils and beans have been shown to control blood glucose levels after meals, preventing abrupt spikes, and this effect can even last into the next day.

Some people do best when they jump right into something, but most people will benefit from taking things slow. This is also the best way for your digestion to adjust. If you abruptly add a lot more fiber to your diet, you can suffer from stomach cramping or gas. This is because your microbiome (the wonderful bacteria in your digestive tract) aren't used to processing that amount of fiber. Adding fiber-filled, whole foods slowly gives your gut time to adjust and will spare you a lot of discomfort.

READY FOR EASY WFPB RECIPES?

Once you've made some small tweaks to your daily fruit and vegetable intake, you may be ready to add some more creative Whole Food Plant Based (WFPB) meals or dishes to your repertoire. You've come to the right place! Here are some great recipes to start with:

What about Dessert?

Of course you can eat dessert on a WFPB diet! Fruit is a popular choice and really does satisfy as a dessert once you've gotten rid of toxic hunger cravings by giving your body the nutrients it's needs day in and day out for a few weeks. But for those times when you just need a real treat, I have you covered! Remember the 90% rule - if you can get 90% of your calories to come from whole plant foods you are doing amazing! I like to "spend" my extra 10% on occasional treats where I'll use a bit of chocolate chips, maple syrup, or (sarcastic gasp!) even flour in the recipe. If these things don't fit your goals, then by all means don't eat them. But I'm in this for the long haul and having a bit of chocolate or something sweet every once in a while keeps me from feeling like I'm being dogmatic or too rigid. Here are a couple of simple recipes - adjust the sweetener to your preference.

I hope this post has been useful - please feel free to leave a comment or email me with any questions. I'm passionate about helping people eat more whole foods because I truly feel that doing so can make a massive difference in our mental health, physical health, and, of course, longevity.

Peace and plants,

Erica