The acronym “WFPB” may look like a jumble of letters to most people, but to the members of the American College of Lifestyle Medicine, it spells out an important component of better health. This professional medical society is committed to the prevention, treatment, and reversal of chronic, non-communicable diseases. They do this by helping people make therapeutic changes to their lifestyle. One of the most valuable interventions that they recommend is the adoption of a Whole-Food, Plant-Based (WFPB) diet. Extensive scientific evidence supports this eating pattern as a way to prevent and treat obesity, Type 2 diabetes, heart disease, and some forms of cancer.
To gain these health benefits, a WFPB diet emphasizes:
Increasing the consumption of a wide variety of vegetables, fruits, whole-grains, beans, legumes, nuts, seeds, herbs, spices, and water.
Decreasing the consumption of sugary drinks, processed meats (like sausage, bacon and deli meat), processed snacks (such as chips, pretzels, cakes, pastries), candy, dairy (especially high-fat types with added salt and/or sugar), red meats, poultry, and eggs.
Plant Power
People often wonder if a plant-based diet can provide complete nutrition. The answer is a resounding yes. Take protein for instance. It’s necessary for our bodies to build, maintain, and repair our tissues. Protein is made from amino acids. Some amino acids can be produced in our bodies, but others we have to get from the foods we eat. Amino acids are found in animal-based products, but they are also abundant in plants. Just like consuming too little protein is hazardous to our health, so is consuming too much. When animal-based products make up the majority of someone’s diet, there’s a risk of over-consumption. A diet with excess protein can increase the risk of osteoporosis, cancer, impaired kidney function, heart disease, and weight gain. A WFPB diet doesn’t lend itself to protein over-consumption. By eating a variety of grains, legumes, and vegetables, we can easily get all the protein we need. As an added bonus, we’re provided with more vitamins, minerals, phytonutrients, and fiber, while minimizing the saturated fat that contributes to heart disease.
Calcium is another nutrient that people often wonder about when considering a plant-based diet. Humans need calcium for strong bones and teeth, to regulate muscle contractions, and to ensure that our blood clots normally. While dairy products can be excellent sources of calcium, they aren’t the only ones. Plants absorb calcium and other minerals through their roots from the surrounding soil. Animals then eat these plants and take in those minerals. We can cut out the middle-man (middle-cow?), go directly to the source, and get plenty of calcium, and other nutrients, from plant-based sources.
Dip, Wade, then Dive
Eating a whole-food plant-based diet isn’t an all or nothing proposition, and it’s not a shift that has to be made all at once. Start where you’re comfortable and just “dip your toe in.” Perhaps you try a new plant-centered recipe, or take a recipe you already like and experiment with adding more veggies, fruits, whole grains, or beans to it. Next week, try another, and so on. After you’ve dipped your toe in, you might want to wade in a little deeper. What if you chose the meal category (breakfast, lunch, or dinner) that you think will be easiest for you to modify, then picked two or three recipes from that category to experiment with? When you’ve built up your repertoire and feel more confident with your chosen meal category, add another category. Soon, you’ll be comfortable preparing all sorts of WFPB foods, and you’ll be ready to dive into an ever-increasing plant-based diet.
Keep in mind:
Any and all movement toward a WFPB eating plan is positive. You don’t have to be 100 percent vegan, 100 percent of the time, to benefit from incorporating more plant foods into your life.
That said, the further down the plant-based path you get, the more impact it will have on your health.
Remember the “whole food” part of WFPB. Whole foods are mostly unrefined and close to their original form. It is possible for a food to be plant-based, but not a whole food. There are many products that trumpet their “plant-based” ingredients but are so highly refined that there isn’t much nutrition left in them.
Make changes that you can sustain, and tailor them to your life. There is no one way for a WFPB pattern of eating to look. It can be adapted to fit your individual needs, preferences, and cultural heritage.
