A wholefood plant-based diet is one that has no meat, chicken, fish, eggs, dairy products or added fats and oils. The food groups you can eat from include wholegrains, fruit & vegetables, legumes, plant-based milk and nuts and seeds in small amounts.

The difference between a whole food plant-based diet and a vegan diet is the removal of added fats and oils. This means removing plant-based spreads and oils like olive oil, sunflower oil, canola oil and especially coconut oil (which is high in saturated fat). A whole food plant-based diet is really defined more by what is included rather than what is excluded.

What can I eat on a whole food plant-based diet?

You can eat the following foods on a whole food plant-based diet:

• Wholegrains such as brown rice, oats, quinoa, lentils, barley, bulgur
• All vegetables, especially cruciferous vegetables (broccoli, bok choy, brussels sprouts, cabbage, cauliflower), and leafy greens (like kale, spinach, lettuce)
• Herbs & spices
• All fruit, including dried fruit but limit this due to its high sugar content
• Nuts & seeds in moderation. Try choosing nuts and seeds that are higher in omega-3 like flax and chia seeds
• Plant-based milk

A word on sugar – sugar has no nutritional value and cannot be classed as a whole food. Fruit juice is also not a whole food, however if you choose to use both sugar and fruit juice in your diet, do so in moderation.

What foods should be avoided on a whole food plant-based diet?

The following foods should be avoided if you are eating a whole food plant-based diet:

• All forms of meat (including chicken and fish)
• All dairy products
• Eggs
• All fats and oils, especially coconut oil which is very high in saturated fat and therefore contributes towards increased risk for developing heart disease
• Avoid refined grains like white rice and white pasta.

Do I need to take supplements if I follow a whole food plant-based diet?

Because all dairy products are eliminated on a whole food plant-based diet, it is strongly recommended that you take a vitamin B12 supplement. Vitamin B12 is mostly found in meat, fish, eggs, and dairy products so individuals following a whole food plant-based diet will be at risk of deficiency of this vitamin.

Vitamin B12 is important for normal blood and nerve function. It also plays a part in making folate (Vitamin B9).

A deficiency in Vitamin B12 or Folate can result in a lack of energy, extreme tiredness, mouth ulcers, a sore and red tongue, muscle weakness, pernicious anaemia, disturbed vision, problems with memory, understanding and judgement.

Calcium is another mineral that followers of a wholefood plant-based diet need to pay attention to. Because the primary source of calcium comes from dairy products, care needs to be taken that calcium requirements are being met when eating a wholefood plant-based diet. Refer back to month 9 of your lifestyle plan to check best sources of calcium and calcium requirements daily.

Why should I eat a whole food plant-based diet?

It is well documented that plant-based sources of protein in place of animal protein (meat, chicken, dairy, eggs) results in a significantly lower risk of dying from coronary heart disease. A diet filled with wholegrains, fruit and vegetables, and nuts and seeds that promote omega-3 intake will have a significant effect on your risk for developing obesity, diabetes, and heart disease. In addition, this type of eating pattern has been proven to reverse heart disease in some cases – something that medication is unable to do.

How to get more wholegrains into your diet:

• Swap white bagels for wholegrain ones
• Make sandwiches with wholegrain bread
• Look for wholegrain foods that have been fortified with folic acid (vitamin B9)
• Replace white rice with brown rice, quinoa, wild rice, barley, or bulgur
• Add wholegrains like rice and barley to soups or casseroles

A word on fats and oils:

The Food Cruncher supports a wholefood plant-based diet however we are not adverse to including a small amount of unsaturated fat in the diet if it makes this eating pattern sustainable. This means, adding a little oil (like olive oil or sunflower oil) to your cooking will not harm your health. If cooking and using a little oil makes your food taste better, you are more likely to continue eating a wholefood plant-based diet, which can only benefit your health. Most of your nutrition will be coming from wholegrains, fruits & vegetables, nuts and seeds and some plant-based milks, so adding a little unsaturated fat will not significantly contribute towards an excess calorie intake (which can promote weight gain).

We hope you found this article useful.

Michelle @ The Food Cruncher

The Science:

1. Williams, KA, Patel H. Health Plant-Based Diet. What Does it Really Mean? J Am Coll Cardiol. 2017. Vol. 70. No. 4.
2. Freeman AM, Morris PB, Barnard N, Esselstyn CB, Ros E, Agatston A et al. Trending Cardiovascular Nutrition Controversies. J Am Coll Cardiol. 2017. Vol. 69. No. 9.
3. Esselstyn CB, Jr, Gendy G, Doyle J, et al. A way to reverse CAD? J Fam Pract. 2014;63:356–364.