Adding more whole plant-based foods to your plate is a scientifically proven way to optimise life, prevent disease, and often improve or even reverse long-standing health conditions. Below we tackle the ‘what’ and ‘why’ of a whole food plant-based (WFPB) diet, as well as provide some simple tips to get you started on the right track.
Vegan versus WFPB: what is the difference?
A WFPB eating pattern is a versatile, exciting, affordable, and enjoyable way to eat. It centres on unprocessed fruits and vegetables, whole grains, and legumes.
Similar to a vegan diet, this way of eating avoids meats (including chicken and fish), dairy products and eggs, although importantly, this way of eating focuses on what’s included rather than what’s excluded. When you focus on an abundance of whole plant-based foods there won’t be any room on your plate for processed or animal-derived products. A WFPB eating pattern includes plenty of starchy foods and provides an abundance of energy, antioxidants, phytonutrients, fibre and numerous other health promoting substances.
What plant-based nutrition can do for you
Adding more whole, plant-based (WFPB) foods to your plate has been shown to help prevent, manage and sometimes even reverse numerous common diseases, including cardiovascular disease and type 2 diabetes.
Almost 1 in 3 deaths in New Zealand are caused by cardiovascular disease and 1 in 20 adults have been diagnosed with heart disease. A low-fat WFPB diet, combined with regular exercise and a healthy overall lifestyle, can prevent, delay, and even reverse heart disease and other cardiovascular events. It is the only eating pattern that has been scientifically demonstrated to do so.
Diabetes is the fastest growing chronic condition in New Zealand. Lifestyle changes can prevent or delay type 2 diabetes in up to 58% of people. A whole food plant-based eating pattern is highly effective in both the prevention and treatment of type 2 diabetes, including lasting remission.
WFPB nutrition may also prevent obesity, promote healthy weight loss and optimise blood pressure and cholesterol. It can reduce the need for some medications and reduce the risk of certain cancers including breast, prostate and bowel cancer.
Overall health will also be improved in areas such as sexual function, gut microbiome, joint inflammation and mental wellbeing.
Besides the undeniable personal health benefits, WFPB is the greatest move we can make as individuals to protect the planetary systems that underpin human health. Furthermore, helping the most vulnerable in our communities to access and prepare affordable and nourishing food may also contribute to reducing significant health inequities.
More plants on your plate
Perhaps you think WFPB is going to limit your meal options for your picky kids or a selective partner? No way! Meals can be prepared and seasoned with herbs and spices, just like meals with animal products, to create a wide variety of vibrant dishes. From local fare to any number of global cuisines, adapting well-loved recipes to WFPB is easier than you might think.
A great starting place is to ‘plantify’ some familiar favourites you enjoy by substituting a few ingredients. Perhaps spaghetti bolognese transports you back to your childhood happy place? This is a perfect example of a dish that is even tastier as a plant-based version. Simply sub out the mince-meat for lentils (you can check out Doctors For Nutrition’s lentil spaghetti bolognese recipe at doctorsfornutrition.org). Adapting pantry staples and favourite recipes will help you establish a repertoire of trusted dishes, and there’s no shortage of recipes you can look to for inspiration and guidance.
Once you have some tasty meals planned, filling your fridge and cupboards with the right ingredients is next. When you are doing your shopping, a few simple tricks will allow you to have the right ingredients on hand at home, making it much easier to follow through on your good intentions.
- Start with a list: where possible plan out your meals for the week and make a shopping list. Doctors For Nutrition has a weekly meal plan and shopping list available for free if you aren’t sure where to start.
- Stick to the outside aisles of the grocery store: this is where you’ll find all the fresh ingredients. All the inner isles are filled with the processed food in the alluring bright packaging.
- Don’t shop when you are hungry: you’ll likely buy more than you need and you’re bound to make poor decisions on what ends up in your trolley.
- Go seasonal: Studies show fresh seasonal foods have a higher nutrient profile when compared to foods that have been imported from overseas or outside local perimeters and where ripening agents have been used. It also improves your chances of eating a wider variety of fruits and vegetables, encouraging you to ‘change up’ your produce choices and maybe reach for something you have never tried before.
Remember that any lifestyle change can seem difficult at first, but don’t be too hard on yourself; even the smallest actions are steps in the right direction. Allow time for learning and adjustment each step of the way. Finally, don’t be afraid to ask for help; you may want to consider consulting an accredited dietitian to provide you guidance when transitioning … until this way of eating becomes second nature!
By Dr Heleen Haitjema
About the author and Doctors for Nutrition:
Dr Heleen Haitjema is a retired paediatrician, she is a co-founder and Board Chair for health promotion charity Doctors for Nutrition.
Doctors for Nutrition is working to equip clinicians, institutions and the public in our region with evidence-based information and education on optimum human nutrition. Their goal is to inspire the healthcare sector, policy makers and society at large to adopt whole food plant-based nutrition as a powerful tool in disease prevention and care. Visit their website doctorsfornutrition.org for education, free tools, recipes and events.
