If you scroll through social media long enough, you will find content creators talking about processed vs. unprocessed (whole) foods. The discussion is always on which is best for you, and most times, there is conflicting information. So, what is true and what is not?
The truth is, there are several health benefits of eating whole foods. When you swap ultra-processed foods for whole foods, you’ll give your body what it needs to thrive. In today’s article, we will share seven science-backed health benefits of eating whole foods.
What Are Whole Foods?
Whole foods are foods that are as close to their natural state as possible. They have not undergone any changes or refinements, nor have they been packed with chemicals in a factory. So, when you buy a food item and see several ingredients that sound like a chemistry experiment, that’s processed food. But if the food is the sole ingredient, then it is a whole food.
You can identify whole foods by asking these three questions:
- Does it have a label? Whole foods like broccoli, bananas, and eggs usually don’t need a label or an ingredients list.
- How many ingredients are there? A bag of brown rice has one ingredient: rice. A box of “flavoured rice mix” might have twenty. So, the bag of brown rice is a whole food while the flavoured rice mix is a processed food.
- Will it eventually rot? Whole foods are “alive” because they don’t have artificial preservatives to keep them on a shelf for years; they usually have a shorter shelf life.
Whole foods are loaded with fibre, vitamins, and minerals, but when they get processed, the fibre is stripped away. Eating whole foods gives you all the nutrients they contain, which is why they are recommended in place of processed foods.
7 Health Benefits of Eating Whole Foods
The following are the health benefits you get from eating whole, unprocessed foods:
1. Essential Nutrients
Whole foods like fruits, vegetables, and seeds are “nutrient-dense.” This means they are packed with the vitamins and minerals your body needs to function. Unlike processed foods, which often have “added” vitamins to replace what was lost in the factory, whole foods provide these nutrients in their most absorbable form, making them the better choice.
2. Better Digestion and Gut Health
As mentioned, whole plant foods are the primary source of fibre. Fibre is like a workout for your digestive system; it keeps things moving and feeds the “good” bacteria in your gut. A healthy gut doesn’t just mean less bloating; it’s also linked to a stronger immune system and even better mental health.
3. Sustained Energy Levels
Have you ever felt a sugar crash after eating a doughnut or white bread? That’s because processed carbs spike your blood sugar. Whole foods, like oats, beans, and nuts, are complex carbohydrates that digest slowly. As a result, you’ll have steady, “all-day” energy without the midday slump.
4. Supports Heart Health
Another benefit of whole foods is that it supports your heart health. Whole foods are naturally low in added sugars and bad fats, and high in antioxidants and potassium. Therefore, eating a diet rich in whole, unprocessed foods helps maintain healthy blood pressure and lowers the risk of heart disease by reducing inflammation in your arteries.
5. Clearer Skin and Natural Glow
Have you heard the saying that what you eat shows up on your face? It’s true. Highly processed foods with high sugar content are often linked to breakouts and inflammation. Whole foods are loaded with antioxidants and water content (especially in fruits and veggies) that help hydrate your skin and protect it from damage. So, if you want a healthier skin, stick with whole foods.
6. Easier Weight Management
It is very hard to overeat whole foods because they are so filling. Think about it: it’s easy to eat a whole bag of potato chips, but almost impossible to eat six plain boiled potatoes. The fibre and protein in whole foods trigger your “fullness” hormones, making it much easier to maintain a healthy weight without counting every calorie. So, if weight loss is your goal, eat less of processed foods and more of whole foods.
7. Reduced Risk of Chronic Disease
Finally, a diet based on whole foods long-term is one of the best defences against Type 2 diabetes, certain cancers, and obesity. By cutting out the artificial preservatives and ultra-processed additives found in boxed meals, you are significantly lowering the toxic load on your body.
Final Thoughts
Now, while whole foods have several health benefits, it does not mean you have to clear out your pantry or never eat a processed food again. Rather, you should ensure you eat more whole foods than processed foods. Start by picking one meal this week that is made from whole foods, and incorporate more into your diet. When you stay consistent, you will enjoy better nutrients, digestion and gut health, and a healthier, clearer skin.
