All Plant-Based Diets Start with Whole Foods

Let’s talk a little more about what you are going to eat on your plant-based diet. An 
important consideration is in the quality of your food when you make the switch. While 
we still encourage a slow, steady transition to plant-based, there is a big emphasis on 
eating whole foods, and starting to reduce processed and packaged food from your diet.


What are Whole Foods?

To put simply, whole foods are foods that are unprocessed and in their natural form, 
often coming from plants or other natural sources. Think about foods that don’t have to 
go through any intense processing before you get them from the grocery store. 


Benefits of Whole Foods

Why do you need to incorporate more whole foods into your plant-based diet? Because 
of how beneficial they are for you! This is not to say all processing is bad for you, but for 
the most part, try to eat more real food when you make this transition. When you do 
that, you get these amazing benefits:

Less Additives and Preservatives. When foods go through processing to be frozen or 
packaged, they contain a lot of unnecessary ingredients. Preservatives and fillers are 
added to keep them fresher for longer, or to freeze them so you can microwave them 
later. These are unnecessary, as you could get many of these foods in their whole, 
unprocessed farm without all the additives. 

Control Over What is in Your Food. You will also know exactly what is in your food 
when you choose the whole food option. There isn’t extra salt and oil in your nut butters, 
sugar in your canned fruits and vegetables, and who knows what in your packaged 
foods. You are able to put together recipes knowing you are starting with the freshest, 
cleanest ingredients possible.

Less Harmful Side Effects. While this is not true for everyone, many people 
experience uncomfortable side effects from foods that are processed. This might mean 
an upset stomach, digestive issues, stomach cramps, heartburn, headaches, low 
energy, bloating, and many other problems.


Isn’t it More Expensive?

This is a common, yet valid concern. However, if you compare the amount of food you 
get when buying good in bulk or in its whole form, as opposed to whatever processing is 
involved, you actually get more bang for your buck. Instead of paying $1 for a box of 
microwavable rice, you are paying a few dollars for a bag of rice that needs to be 
washed and cooked. However, you are getting way more rice overall when you buy it in 
its whole form, so you save a lot more money this way.


Examples of Whole Foods

For an idea of what are considered whole foods, here are some examples:
Fruits and vegetables – fresh or frozen, without added ingredients. 
Beans and legumes – preferably in whole, bulk form.
Whole grains – rice, quinoa, bulgur, millet, oats. 
Herbs and spices – also in its fresh or frozen form.


How to Start Incorporating Whole Foods

If you want to follow a plant-based diet but aren’t sure how to incorporate more whole 
foods, here are a few super simple ways to do that.

Stop buying canned fruits and vegetables. There is no reason you need to buy your 
produce in a can. Even if you can’t get your hands on fresh produce, you can still get it 
frozen at just about any grocery store.

Shop at local farmer’s markets. This is a really good way to understand where your 
good comes from and encourage you to try new things.

Buy your rice and beans in bulk. Another easy method is to stop buying your rice and 
beans in the can or boxes, and instead get it in bulk. Yes, it will require rinsing and 
sometimes soaking, but it is so worth it.


Are All Processed Foods Off Limits?

Switching to whole foods means MOST of your foods will come in their natural form, but 
of course everyone has a little processed or packaged food in their diet. You want this 
to be a sustainable shift, so it’s okay to allow certain foods that go through some 
processing. Just be smart about it and try to reduce processed foods when you can.


Choosing Health VS Convenience

It is okay to consider both your health and vitality from the plant-based diet, and a little 
convenience. For example, you can make your own almond milk at home, and while it 
isn’t difficult to do, it does require more time than picking up some almond milk from the 
store. Yes, the store version is a little processed, but it might be worth it when you 
consider how much more convenient it is for you.


