Whole Foods

Whole foods are foods that are unprocessed and unrefined, or processed and refined as little as possible.^[1][2] Examples of whole foods include grains such as oatmeal and rice, fruits, vegetables, dried beans, nuts, seeds, unprocessed meats, and fish.^[3][4][5][2]

Depending on the context this may sometimes refer to an all natural diet or a plant based diet.^[1][6] This is sometimes the premise of clean eating.^[7]

Whole foods have shown to have health benefits. A Yale University research found that “a diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention”.^[8][9]

Whole foods contain no added saturated fat, salt, or sugar. As a result, incorporating more whole foods into ones diet can help reduce intake of these additives, benefiting your cholesterol levels, blood pressure, and weight.^[9]

Eating foods in their whole form also affects how the body absorbs the fat and sugar they contain. Studies have shown that when almonds are eaten whole, not all of their fat is absorbed because it remains trapped within the nuts' cells. However, when the almonds are ground into flour or nut butters, the oil is released, making it easier for the body to absorb.^[9]

Similarly, the sugar in whole fruits is absorbed more slowly than in fruit juice, thanks to the fiber and other nutrients that help regulate absorption. The body is likely to consume less sugar when eating whole fruit compared to drinking juice.^[9]