What are Whole Foods?

Whole foods are foods that aren’t processed or refined and are as close to their natural state as possible. For the most part, they are eaten the way you would find them in nature. For example, a piece of chicken or a potato are considered whole foods. Whereas chicken nuggets or instant mashed potatoes are processed.

This article discusses the health benefits of whole foods, how they differ from processed foods, and simple ways to ensure that you're getting enough of them in your diet.

Why it’s important to eat whole foods.

Whole foods contain essential nutrients like vitamins, minerals, and fiber that can nourish your body to help you feel your best. They also have phytochemicals, and when these natural compounds work together with the nutrients found in other whole foods, they can improve gut health, reduce health risk markers, support a healthy immune system, and more.

Because whole foods don’t have any unnecessary additives, preservatives, or chemicals, eating them means your body is getting everything it needs to fuel itself without having to deal with anything ‘extra.’

Quick tip: There is a difference between whole and organic foods. While whole foods refer to foods in their natural state, organic foods don’t contain any pesticides or chemicals.

You can still have processed foods that are organic.

Whole foods vs. processed foods

Processed foods are foods that have undergone any changes to their natural state.

When food is processed, fat, sugar, and salt are usually added, and important nutrients like fiber are usually removed.

Processed foods can also include preservatives, flavors, nutrients, and other food additives or substances.

Types of processed foods

Processed can range from unprocessed or minimally processed to highly processed.

Minimally processed foods have been slightly altered mainly for preservation purposes, but the nutritional content generally remains unchanged.

Minimally processed foods can be frozen, vacuum-sealed, or refrigerated.

Processed foods with additional salt, sugar, or fat include some canned fruits and vegetables, some cheeses, and some types of bread. These foods usually are made from at least 2-3 ingredients and can be readily eaten without further preparation.

Processed foods also include food with added protein, like whey protein, food with fat or salt removed, and food with sugar removed or sweetened with artificial sweeteners, such as sugar-free food.

Ultra-processed foods go beyond incorporating salt, sweeteners, or fat and include artificial colors, flavors, and preservatives that promote shelf stability, preserve texture, and increase taste.

A bag of potato chips would be considered a highly processed food. The final product contains very little, if any, benefits of the whole food (potatoes).

Highly processed foods also include sugary drinks, cookies, some crackers, breakfast cereals, frozen dinners, and lunch meats.

Are ultra-processed foods unhealthy?

Unfortunately, the process that makes ultra-processed foods taste good comes at a cost to your health because the additives have no nutritional value.

Ultra-processed food with an unevenly high ratio of calories to nutrients is generally considered to be unhealthy and can lead to eating more than the recommended amounts of sugar, salt, and fat.

How to make sure you’re getting enough whole foods in your diet

You may think that having a busy schedule makes it more difficult to eat healthy meals on a regular basis, but because whole foods are already in their natural state, they don’t take a lot of time to prep. Fruits can be rinsed before eating, and vegetables can be eaten raw or roasted. Lean protein can simply be cut up into a healthy portion and pan-fried, grilled, or baked.

Following the GOLO for Life® Plan is a great way to make sure the majority of what you’re eating are whole foods. But if you’re not sure you’re getting enough, follow these simple guidelines:

Include fresh or frozen produce with each meal

The easiest way to include more whole foods in your diet is to buy fruits and vegetables from the produce section of your grocery store or farmer’s market.

You can also buy frozen fruits and veggies since they are considered equally as healthy as fresh.

Buy lean meats, whole grains, full-fat dairy, rice, and legumes

Whole foods also include whole grains, lean meats like chicken and fish, full-fat dairy, rice, and legumes.

When buying whole foods like canned beans, rice, or dairy, you need to check the ingredient list on the food label. If an item has only one ingredient listed or one ingredient plus 'water,' then you know you are buying a whole food. 

Pre-cut or pre-washed produce, nuts, and dried fruit are minimally processed foods that can be considered whole foods as long as no other ingredients are listed on the label.

Read food labels

Food labels will list the ingredients and additives that are included in the food. Generally speaking, if you see a long list of ingredients right from the start, that usually means the food is highly processed.

Choose whole-grain bread

The healthiest bread choices tend to be whole-grain breads. The brands of bread that GOLO recommends don't contain many (if any) preservatives.

Whole-grain bread usually has whole grain as one of the first ingredients and hasn't had its fiber, vitamins, or minerals removed.

Be mindful of meat and dairy

Meat and dairy provide protein and healthy fats to your diet. But be sure to check the labels. Some meats may come pre-seasoned or marinated with ingredients that aren’t necessary. If you can, buy meat, fish, and poultry as is and season it at home.

The same goes for dairy. Read your labels and always buy full-fat dairy vs. reduced or non-fat dairy.

Why whole foods are beneficial for weight loss.

Ultra-processed foods may be convenient, but they are packed with calories, low in nutrients, and eating too many of them can increase your risk of gaining weight.

On the other hand, fruits and veggies tend to be high in fiber and water, which can help with digestion and keep you feeling full. Lean protein is also great for helping you feel full and providing your body with essential nutrients.

By eating a balanced diet of healthy, whole foods, you can improve your metabolism and help your body burn more fat.

The bottom line, eating more real food will go a long way toward helping you reach your weight loss goals.

Sources

Information for this article was collected by the health and wellness experts at GOLO using the following sources:

Mayo Clinic

Harvard health

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