The Health Benefits of a Whole Food Plant-Based Diet: A Return to Our Roots

As a Seventh-day Adventist and a practitioner of Traditional Naturopathy and Functional Diagnostic Nutrition®, I am deeply passionate about how our diet influences our health and overall well-being. Contrary to current interpretations of our ancestors' diets, such as the paleo and other popular diet trends, scientists have discovered that early humans primarily consumed plant-based foods. A whole food plant-based diet not only supports optimal health but also aligns with how our ancestors—especially the first humans described in the Bible—nourished themselves. Let’s explore the profound benefits of this diet and its deep connection to ancient dietary wisdom.

A Biblical Perspective on Diet: The First Humans

In the Bible, the diet of the first humans, Adam and Eve, is depicted as plant-based. Genesis 1:29 states, "And God said, 'Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for meat.'" This verse suggests that the original diet intended for humans was rich in fruits, vegetables, nuts, and seeds — the foundational elements of a whole food plant-based diet.

This diet is abundant in nutrients, fibres, and natural sugars, providing all the essentials needed for the body to thrive. The simplicity and purity of this diet resonate with many health-conscious individuals today who seek to eat closer to nature.

What is a Whole Food Plant-Based Diet?

A whole food plant-based diet is a way of eating that focuses on consuming unprocessed or minimally processed plant foods in their most natural form. This dietary approach emphasizes the quality and variety of foods, ensuring they are nutrient-dense and derived primarily from plant sources. Unlike some other diets that may permit a wide range of processed and animal-based foods, a whole food plant-based diet prioritizes foods that come directly from nature with minimal alteration.

Here’s a closer look at what constitutes a whole food plant-based diet:

Fruits and Vegetables

Fruits and vegetables form the cornerstone of a whole food plant-based diet. They are packed with essential vitamins, minerals, antioxidants, and phytochemicals that support overall health and wellness. Fresh, frozen, and dried fruits and vegetables are all included, offering a diverse array of flavours and nutrients.

• Fruits: Apples, oranges, berries, bananas, mangoes, and more are encouraged. These provide natural sugars, fibre, vitamins, and a host of other nutrients that are crucial for maintaining health.

• Vegetables: Both leafy greens (like spinach and kale) and starchy vegetables (like sweet potatoes and squash) are staples. These provide essential nutrients such as vitamins A, C, and K, as well as minerals like potassium and magnesium.

Whole Grains

Whole grains are a key component of a whole food plant-based diet. Unlike refined grains, which have been stripped of their nutrient-rich bran and germ, whole grains retain all parts of the grain kernel, providing a rich source of fibre, protein, and essential nutrients.

• Examples of Whole Grains: Brown rice, quinoa, oats, barley, farro, bulgur, and whole wheat. These grains are minimally processed to retain their full nutritional profile and are an excellent source of complex carbohydrates that provide sustained energy.

Legumes

Legumes, which include beans, lentils, chickpeas, and peas, are a fantastic source of plant-based protein. They are also rich in fibre, iron, and folate, making them an essential component of a balanced plant-based diet.

• Examples of Legumes: Black beans, kidney beans, lentils, chickpeas, and split peas. These versatile ingredients can be used in soups, stews, salads, and more, providing a hearty texture and a wealth of nutrients.

Nuts and Seeds

Nuts and seeds are nutrient-dense foods that provide healthy fats, protein, and a variety of vitamins and minerals. They are a great addition to a whole food plant-based diet due to their versatility and nutritional benefits.

• Examples of Nuts and Seeds: Almonds, walnuts, cashews, flaxseeds, chia seeds, sunflower seeds, and pumpkin seeds. These can be eaten as snacks, blended into smoothies, sprinkled on salads, or used in baking and cooking.

Healthy Fats

While a whole food plant-based diet is low in unhealthy fats, it does include healthy fats that are essential for brain health, hormone production, and overall cell function. These fats come from whole food sources rather than processed oils.

• Sources of Healthy Fats: Avocados, olives, nuts, seeds, and coconut. These foods provide monounsaturated and polyunsaturated fats, which are known to support heart health and reduce inflammation.

Minimally Processed Foods

A whole food plant-based diet encourages foods that are as close to their natural state as possible. This means avoiding highly processed foods, refined sugars, and artificial additives that can compromise nutritional quality and contribute to health problems.

• Examples of Minimally Processed Foods: Whole grain bread made from 100% whole grains, tofu, tempeh, and plant-based milk alternatives like almond milk or oat milk (preferably unsweetened and without added preservatives).

Herbs and Spices

Herbs and spices are an important part of a whole food plant-based diet, providing not only flavour but also potent antioxidants and anti-inflammatory properties. These natural seasonings can enhance the taste of meals without the need for added salt or unhealthy fats.

• Examples of Herbs and Spices: Basil, oregano, turmeric, cinnamon, garlic, ginger, cumin, and coriander. These can be used fresh or dried and are a great way to add depth and nutrition to any dish.

What to Avoid and Limit on a Whole Food Plant-Based Diet

A whole food plant-based (WFPB) diet is centred around consuming minimally processed, nutrient-dense plant foods, while avoiding or limiting foods that are processed, refined, or detrimental to health. Here’s a breakdown of what to avoid or limit to fully reap the benefits of a WFPB lifestyle:

Processed and Refined Foods

• What to Avoid: Highly processed foods such as packaged snacks, frozen meals, and processed plant-based alternatives (like mock meats) often contain unhealthy additives, preservatives, and refined ingredients that strip away the natural nutrients of whole foods.

• Why: These foods are typically high in sodium, unhealthy fats, and added sugars, contributing to inflammation, weight gain, and an increased risk of chronic diseases like heart disease and diabetes.

• What to Choose Instead: Focus on whole, unprocessed foods such as fresh fruits, vegetables, whole grains, legumes, nuts, and seeds.

Refined Grains

• What to Avoid: White bread, white rice, pasta made from refined flour, and other refined grains are stripped of their natural fibre, vitamins, and minerals during processing.

• Why: Refined grains can cause spikes in blood sugar and offer little nutritional value compared to whole grains.

• What to Choose Instead: Opt for whole grains like brown rice, quinoa, barley, oats, and whole wheat products, which provide essential nutrients and sustained energy.

Added Sugars and Sweeteners

• What to Avoid: Processed foods often contain added sugars, including high fructose corn syrup, cane sugar, and artificial sweeteners.

• Why: Excessive sugar intake can lead to weight gain, insulin resistance, and an increased risk of cardiovascular disease. Artificial sweeteners may also have negative effects on gut health and metabolic function.

• What to Choose Instead: Use natural sweeteners sparingly, such as dates, maple syrup, or fruit. Emphasise naturally sweet whole fruits like berries, apples, and bananas.

Oils and Fats

• What to Avoid: Refined oils, particularly those high in saturated and trans fats, such as vegetable oil, canola oil, palm oil, and hydrogenated oils.

• Why: Oils are highly processed and calorie-dense, often contributing to weight gain, inflammation, and heart disease. Even plant-based oils, while better than animal fats, should be limited.

• What to Choose Instead: Obtain healthy fats from whole food sources like avocados, nuts, seeds, and olives, which provide fibre and essential fatty acids without the drawbacks of refined oils.

Animal Products

• What to Avoid: Meat, dairy, eggs, and other animal products are typically excluded from a whole food plant-based diet.

• Why: Research shows that reducing or eliminating animal products can lower the risk of chronic diseases such as heart disease, cancer, and diabetes. Animal-based foods tend to be high in saturated fat and cholesterol, which can contribute to inflammation and heart disease.

• What to Choose Instead: Prioritise plant-based protein sources like beans, lentils, tofu, tempeh, and quinoa, which are not only nutrient-dense but also provide fibre and antioxidants.

Processed Plant-Based Meats and Dairy Alternatives

• What to Avoid: While plant-based alternatives like veggie burgers, mock meats, and non-dairy cheeses can be convenient, many are highly processed and contain additives, oils, and sodium.

• Why: These processed foods can be less healthy than whole food options, lacking in fibre and containing added ingredients that can diminish their nutritional value.

• What to Choose Instead: Make your own plant-based versions using whole ingredients, such as homemade veggie burgers made from beans and grains, or cashew-based cheeses.

Health Benefits of a Whole Food Plant-Based Diet

Heart Health: A plant-based diet has been shown to significantly reduce the risk of heart disease. It is low in saturated fats and cholesterol, which are often linked to cardiovascular issues. A diet rich in whole grains, fruits, vegetables, and legumes supports healthy cholesterol levels and blood pressure.

Weight Management: Whole food plant-based diets are naturally lower in calories and high in fibre, which can help in weight management. Fibre-rich foods promote a feeling of fullness, reducing overall calorie intake without the need for strict portion control.

Diabetes Prevention and Management: This diet has a low glycemic index, which helps regulate blood sugar levels. Studies have found that a plant-based diet can prevent and even reverse type 2 diabetes by improving insulin sensitivity and reducing blood sugar levels.

Reduced Risk of Cancer: Several studies have shown that diets rich in fruits, vegetables, and other plant foods are associated with a lower risk of certain types of cancer, including breast, prostate, and colorectal cancers.

Enhanced Digestion: The high fibre content in plant-based foods promotes healthy digestion by supporting a diverse gut microbiome. A healthy gut is linked to improved immunity and reduced inflammation.

Longevity: Populations that consume predominantly plant-based diets, such as those in the Blue Zones (regions with high life expectancy), tend to live longer and healthier lives. These diets provide essential nutrients, antioxidants, and anti-inflammatory compounds that contribute to overall well-being and longevity.

Ensuring Nutrient Sufficiency on a Whole Food Plant-Based Diet

While a whole food plant-based diet offers a plethora of health benefits, it's important to ensure that all essential nutrients are consumed adequately. This can easily be achieved with mindful planning and a diverse diet that includes a wide range of plant foods. Here’s a closer look at some key nutrients to be aware of and how to incorporate them effectively into a plant-based diet:

Protein

Protein is a crucial macronutrient that supports muscle repair, immune function, and the production of enzymes and hormones. While plant-based sources of protein are abundant, it’s essential to consume a variety of them to ensure you're getting all the necessary amino acids, the building blocks of protein.

• Sources of Plant-Based Protein: Legumes (such as beans, lentils, and chickpeas), tofu, tempeh, edamame, quinoa, nuts, seeds, and whole grains are excellent sources of plant-based protein. Including a variety of these foods throughout the day ensures you get a full spectrum of amino acids.

Vitamin B12

Vitamin B12 is crucial for nerve function, red blood cell formation, and DNA synthesis. It is primarily found in animal products, so those following a strictly plant-based diet need to be mindful of their B12 intake.

• Sources of Vitamin B12: Plant-based eaters can obtain B12 through fortified foods like plant milks, cereals, and nutritional yeast or by taking a B12 supplement. It is important to regularly monitor B12 levels to avoid deficiencies or toxicity.

Iron

Iron is essential for transporting oxygen throughout the body and supporting immune function. Plant-based sources of iron (non-heme iron) are not absorbed as efficiently as the heme iron found in animal products, but there are ways to enhance absorption.

• Sources of Iron: Lentils, chickpeas, beans, tofu, spinach, quinoa, pumpkin seeds, and fortified cereals are all rich in iron. Pairing these foods with vitamin C-rich foods, such as citrus fruits, strawberries, bell peppers, and tomatoes, can enhance iron absorption.

Calcium

Calcium is important for bone health, muscle function, and nerve signalling. While dairy products are a well-known source of calcium, there are plenty of plant-based sources as well.

• Sources of Calcium: Leafy green vegetables (like kale, collard greens, and bok choy), fortified plant milks (such as almond, soy, and oat milk), tofu made with calcium sulfate, sesame seeds, chia seeds, and almonds are all excellent sources of calcium.

Omega-3 Fatty Acids

Omega-3 fatty acids are vital for brain health, reducing inflammation, and supporting heart health. While they are often associated with fish, plant-based eaters can obtain omega-3s from several sources.

• Sources of Omega-3 Fatty Acids: Flaxseeds, chia seeds, walnuts, hemp seeds, and algae-based supplements are good sources of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which the body can convert into the active forms EPA and DHA, albeit at a lower efficiency.

Vitamin D

Vitamin D is important for bone health, immune function, and overall well-being. It is synthesized by the skin when exposed to sunlight, but factors such as geographic location, skin pigmentation, and sunscreen use can affect vitamin D synthesis.

• Sources of Vitamin D: Limited plant-based food sources naturally contain vitamin D. However, fortified foods such as plant milks, cereals, and orange juice can help. A vitamin D supplement or adequate sun exposure is often recommended, especially during the winter months or in regions with limited sunlight.

Zinc

Zinc plays a crucial role in immune function, DNA synthesis, and cell division. While zinc is found in plant foods, its absorption can be inhibited by phytates, which are present in some grains and legumes.

• Sources of Zinc: Whole grains, beans, lentils, chickpeas, seeds (especially pumpkin seeds), nuts, and tofu are all good sources of zinc. Soaking and sprouting grains and legumes can reduce phytate levels and enhance zinc absorption.

Iodine

Iodine is essential for thyroid function and metabolism. Since most plant foods are low in iodine, it’s important for those on a plant-based diet to ensure they are getting enough of this nutrient.

• Sources of Iodine: Potatoes with the skin on, seaweed such as dulse and nori, tasty strawberries, dried prunes, and certain fortified foods are reliable sources of iodine. However, intake should be monitored because both deficiency and excess iodine can lead to thyroid issues.

Tips for a Nutrient-Dense Plant-Based Diet

To ensure nutrient sufficiency on a whole food plant-based diet, consider these additional tips:

• Diverse Diet: Eat a variety of fruits, vegetables, grains, legumes, nuts, and seeds to cover a broad spectrum of nutrients.

• Fortified Foods: Include fortified plant-based milks, cereals, and nutritional yeast in your diet to help meet nutritional needs for vitamins like B12 and D.

• Whole Foods Over Processed: Prioritize whole, unprocessed foods over highly processed plant-based alternatives, which may lack nutrients and contain added sugars and unhealthy fats.

• Mindful Supplementation: Consider supplements for nutrients that may be challenging to obtain solely from food, such as B12, vitamin D, and omega-3 fatty acids, particularly for those with specific dietary restrictions or limited sun exposure.

• Regular Monitoring: Periodic blood tests can help track nutrient levels, allowing for adjustments in diet or supplementation as needed.

By focusing on nutrient-dense whole foods and mindful planning, a whole food plant-based diet can provide all the essential nutrients required for optimal health. This approach aligns with both ancient wisdom and modern science, demonstrating that a plant-based diet is not only sustainable but also highly beneficial for overall well-being.

Ancient Diets and Agricultural Practices

The idea of consuming a plant-based diet is not a modern trend. Long before the rise of contemporary dietary movements, ancient human societies primarily subsisted on plant-based foods. Archaeological findings from sites like Göbekli Tepe, a prehistoric site in modern-day Turkey dating back to around 9600 BC, provide a window into the dietary habits of early humans and highlight the central role of plants in their diets.

Göbekli Tepe and Early Human Diets

Göbekli Tepe is one of the most significant archaeological discoveries of the 20th century, shedding light on early human societies and their dietary practices. The site, which predates Stonehenge by about 6,000 years, offers evidence that early humans in this region consumed a predominantly plant-based diet.

Excavations at Göbekli Tepe have revealed an abundance of plant remains, including grains, nuts, fruits, and seeds, suggesting that these foods formed the backbone of the diet for those who inhabited or frequented the site. This evidence aligns with findings from other prehistoric sites, indicating that early human communities relied heavily on foraging and gathering to obtain food.

• Grains: Archaeobotanical studies at Göbekli Tepe have uncovered large quantities of wild einkorn wheat, barley, and other grasses, indicating that these early humans gathered grains extensively. The presence of grinding stones and other processing tools at the site suggests that these grains were not only collected but also processed into flour or meal, which could be used in various forms, such as porridge or bread.

• Fruits and Nuts: Remains of wild pistachios, almonds, and other nuts have been found at Göbekli Tepe, highlighting the importance of these nutrient-dense foods in the early human diet. Wild fruits such as grapes, figs, and berries were also likely consumed, providing essential vitamins and minerals.

• Seeds: Seeds such as flax and wild legumes were also present at Göbekli Tepe, further supporting the idea that early humans had a diet rich in plant-based foods. These seeds would have provided essential fatty acids, proteins, and other nutrients necessary for survival.

The Role of Foraging and Early Agriculture

Before the full advent of agriculture, early humans were primarily foragers, relying on their knowledge of the local environment to find edible plants, fruits, nuts, and seeds. This lifestyle required a deep understanding of seasonal cycles, plant growth patterns, and ecological relationships, which enabled them to harvest a diverse array of plant foods throughout the year.

As these early human societies began to experiment with cultivation, they laid the foundations for agriculture. The transition to farming was gradual and occurred independently in different regions around the world, including the Fertile Crescent, where Göbekli Tepe is located. The domestication of wild plants such as einkorn wheat and barley marked the beginning of a shift toward more settled, agrarian lifestyles.

• Cultivation of Grains and Legumes: The early cultivation of grains and legumes was a game-changer for human societies. These crops provided a reliable and storable food source that could sustain populations through seasonal shortages or unpredictable weather conditions. Grains like wheat and barley, along with legumes such as lentils and chickpeas, became staple foods that could be cultivated in a variety of environments, contributing to the growth and stability of early agricultural communities.

• Development of Farming Techniques: With the advent of farming, humans began to develop techniques for planting, cultivating, and harvesting crops. This included the selective breeding of plants to enhance desirable traits such as yield, size, and taste. As a result, the variety and abundance of plant-based foods increased, further solidifying their central role in the human diet.

Agriculture and the Adaptation of Human Diets

The development of agriculture had profound implications for human adaptation and the structure of societies. As plant-based foods became more abundant and reliable through farming, early human societies could support larger populations and more complex social structures. This period saw the establishment of permanent settlements, the rise of cities, and the development of trade networks, all of which were underpinned by the agricultural production of plant-based foods.

• Impact on Health and Nutrition: The shift to agriculture brought about significant changes in human health and nutrition. While agriculture allowed for a more stable food supply, it also led to a diet that was more reliant on a narrower range of foods. The reduction in dietary diversity and the increase in carbohydrate-heavy crops, such as grains, may have contributed to declines in nutritional status and increases in certain health conditions, such as dental caries (tooth decay) and nutritional deficiencies.

• Cultural and Societal Impacts: The centrality of plant-based foods in ancient agricultural societies also shaped cultural and societal norms. Many ancient civilizations revered certain crops, such as wheat in ancient Egypt or rice in East Asia, as sacred or essential to their way of life. The cultivation, harvesting, and consumption of these crops were often embedded in religious practices, social rituals, and economic systems.

Legacy of Ancient Plant-Based Diets

The plant-based diets of our ancient ancestors have left a lasting legacy on human societies. The cultivation of grains, fruits, vegetables, nuts, and seeds formed the backbone of early agriculture and continues to be a fundamental component of modern diets. Today, there is a growing recognition of the health benefits associated with plant-based eating, echoing the dietary practices of ancient human societies.

Modern research supports the idea that a diet rich in whole, unprocessed plant foods can promote health and prevent chronic diseases. By looking to the past and understanding the dietary patterns of our ancestors, we can gain valuable insights into the benefits of plant-based diets and the importance of returning to a more natural and balanced way of eating.

By exploring the ancient diets and agricultural practices of our ancestors, we can better understand the origins of our food systems and the enduring significance of plant-based diets.

Conclusion

In conclusion, a whole food plant-based diet is about embracing the nourishing power of foods in their most natural state, focusing on the plant-based ingredients that fuel our bodies with essential nutrients for vibrant health. This way of eating is a return to simplicity, rooted in the wisdom of ancient traditions that have sustained humanity for generations. By making this choice, you're not only investing in your well-being but also honouring the legacy of our ancestors and, most importantly, the design God has for us.

We have a duty to honour God by caring for the bodies He entrusted to us, nurturing ourselves with the best that nature has to offer, and setting an example of health and stewardship for others. Let this journey towards a whole food plant-based diet be a testament to your commitment to health, faith, and community.

Take the first step today—nourish your body, care for the planet, and reflect God's love in your actions. After all, our diet is not just a personal choice; it’s an expression of respect for God, ourselves, and those around us.

Continue to scrolling for a special treat at the end.

References

1. Adventist Health Study-2

2. Journal of General Internal Medicine

3. National Institutes of Health (NIH) - Vitamin B12

4. National Institutes of Health (NIH) - Calcium

5. National Institutes of Health (NIH) - Vitamin D

7. Satija, A., Bhupathiraju, S. N., Spiegelman, D., Chiuve, S. E., Manson, J. E., Willett, W., ... & Hu, F. B. (2017). "Healthful and Unhealthful Plant-Based Diets and the Risk of Coronary Heart Disease in U.S. Adults." _Journal of the American College of Cardiology, 70_(4), 411-422. Available from: [JACC Journal]

8. Dietrich, O., Heun, M., Notroff, J., Schmidt, K., & Zarnkow, M. (2012). "The Role of Cultivation in Early Neolithic Ritual Practices: The Case of Göbekli Tepe." _Current Anthropology, 53_(6), 396-433. Available from: [University of Chicago Press]

9. Price, T. D., & Bar-Yosef, O. (Eds.). (2011). The Origins of Agriculture: New Data, New Ideas. University College London. Available from: [University College London Press]

10. T. Colin Campbell Center for Nutrition Studies. "What is a Whole Food, Plant-Based Diet?" Available from: [Nutrition Studies]

11. Dietrich, O., Heun, M., Notroff, J., Schmidt, K., & Zarnkow, M. (2012). "The Role of Cultivation in Early Neolithic Ritual Practices: The Case of Göbekli Tepe." _Current Anthropology, 53_(6), 396-433. Available from: [University of Chicago Press]

12. Katz, S. H., & Voigt, M. M. (1986). "Bread and Beer: The Early Use of Cereals in the Human Diet." _Expedition, 28_(2), 23-34. Available from: [University of Pennsylvania Museum of Archaeology and Anthropology]

13. Processed and Refined Foods

Research shows that highly processed foods are linked to inflammation, weight gain, and chronic diseases.

Harvard T.H. Chan School of Public Health. (n.d.). "Processed Foods and Health."

Available at: Harvard School of Public Health

14. Refined Grains

Refined grains can lead to spikes in blood sugar and increase the risk of chronic disease.

The Nutrition Source, Harvard T.H. Chan School of Public Health. (n.d.). "Whole Grains."

Available at: Harvard School of Public Health

15. Added Sugars and Sweeteners

High sugar intake is associated with weight gain, type 2 diabetes, and heart disease.

World Health Organization (WHO). (2015). "Guideline: Sugars Intake for Adults and Children."

Available at: World Health Organization

16. Oils and Fats

Research links high intake of refined oils to weight gain and heart disease.

National Institutes of Health (NIH). (n.d.). "Dietary Fats."

Available at: NIH Office of Dietary Supplements

17. Animal Products

Reducing or eliminating animal products can lower the risk of chronic diseases.

American Heart Association (AHA). (2019). "The Benefits of Plant-Based Diets."

Available at: American Heart Association

18. Processed Plant-Based Meats and Dairy Alternatives

While convenient, processed plant-based alternatives are often high in sodium and additives.

Harvard T.H. Chan School of Public Health. (n.d.). "The Truth About Plant-Based Meat."

Available at: Harvard School of Public Health

Stay healthy and vibrant!

Embrace this colourful, healthful journey and experience the transformative power of a whole food plant-based diet!

DISCLAIMER: The health information in this blog is for general education and is not intended to substitute for any medical advice. No medical cure, diagnosis, or treatment is provided.

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