Recently I learned, through conversation with someone I met at the local gym, that there is a huge misunderstanding regarding whole foods. I took for granted that everyone knew about whole foods, particularly if they are avid viewers of the Dr. Oz show, which appears to be where most people are receiving their holistic health education; not that there is anything wrong with watching Dr. Oz. The point is that folks are being educated. My assumption was that most people had at least heard about the health benefits of consuming a whole-foods diet. This was, of course, prior to my conversation with this lovely and intelligent individual whose perception of whole foods was food purchased from the major retail chain.
Are You Sure You’re Eating Whole Foods?
So what exactly constitutes a whole foods diet? What foods are considered whole foods? This might seem to be a rudimentary question for whole food scholars, however, for members of the general populous, this concept might not be so simple. Whole foods are defined as foods that are the direct product of nature, unaltered, with nothing added or removed by any form of processing, fortifying, or manufacturing procedures. Whole foods are unrefined or minimally refined. These foods are devoid of added salts, sugars, fats or other preservatives. They do not contain any artificial colorings, preservatives or flavoring agents. They contain no ingredients, and are not packaged in bottles, jars, cans, bags or boxes. Whole foods are a natural source of fiber, vitamins, minerals, and enzymes and other dietary nutrients such as antioxidants, phytochemicals, lycopene, flavonoids, carotenoids, and chemicals that boost the immune system, and are therefore beneficial to the restoration and/or maintenance of health.
Whole foods are classified into fruits and vegetables, legumes, whole grains, nuts and seeds, meat, poultry, dairy, seafood, natural fats and oils. In the realm of whole foods, fresh fruit and vegetables are inclusive of what you might find in the produce department of most markets or grown on local farms. Whole grains are considered grains that have their hulls, or outer coverings intact. Whole grains include wheat, rye, bulgur, oats, amaranth, millet, barley, maize, brown rice, faro, spelt, emmer, buckwheat, teff, triticale, einkorn, freekeh, wheat berry and sprouted grains. Quinoa, corn and wild rice are not grains but are technically considered seeds.
Legumes are defined as the seed, pod or pea from leguminous plant that is a plant whose fruit are pods. The legume family include the Fabaceae or Leguminosae families. The nutritional benefit of legumes is that they are a great source of protein, are very low in fat, and have been shown to lower the risk of cancer. Foods in this category include soya, black beans, fava beans, Anasazi beans, kidney beans, lima beans, garbanzo beans, yard long beans, adzuki beans, navy beans, lentils, black-eyed peas, and English peas. Contrary to being considered a nut, peanuts are actually a member of the legume family.
Nuts and seeds characterized as whole foods include walnuts, cashews, macadamia, pistachios, and Brazil nuts. Sunflower, pumpkin, sesame and linseeds belong to the seed variety of whole foods. Nuts and seeds are the main components of the Paleolithic diet.
What about Organic, Clean, GMO and Natural Foods?
This might all seem simple enough, however, there is no clear-cut definition when considering whole foods. The confusion arises when we look at other categories of healthful foods such as organic food, “clean” foods, genetically modified foods (GMOs), and natural foods. In addition, some foods classified as whole foods may not be all that healthy, particularly if not prepared correctly, as is the case for nuts, seeds and beans.
Organic foods are foods that are free of harmful chemicals such as herbicides, pesticides, fungicides, artificial colorings, flavorings or preservatives, hormones and antibiotics, and have not been irradiated. Animals must be allowed access to free grazing outdoors. Organic foods must be certified as being organic and must bear the “certified organic” label or symbol. Whole foods can be organic foods, however; not all whole foods are organic. Consumption of toxic chemicals in food has been proven to be detrimental to health, especially with accumulative, long-term exposure; this includes foods classified as whole foods.
Genetically Modified Food
Genetically engineered, bioengineered, or genetically modified foods (GMOs), represent another grey area in the sphere of whole foods. These foods are genetically altered to reduce decomposition and infection, and/or infestation. The term “Franken wheat”, has been used to describe wheat crops that have been genetically altered in order to produce a more durable form of wheat that is shorter and therefore much easier and faster to harvest. This wheat crop can be considered a whole food if consumed with the hull intact, however, it is produced from seeds that have been genetically altered; whether or not it is safe to consume has not been thoroughly investigated.
Franken wheat has been linked to an increase in belly fat and an associated increased incidence of diabetes. In addition, consumption of wheat in general, and its associated protein gluten, produces an allergic response in individuals with Celiac disease. People who have Celiac disease have an allergic reaction to wheat and gluten, affecting nutrient absorptive capacity of intestinal microvilli, and producing severe gastrointestinal symptoms including cramping, diarrhea and blood in stools. If undiagnosed, and/or untreated, celiac disease can result in cancer.
The soya bean is another whole foods product that has been genetically engineered in order to increase production and reduce cost.
Clean Food
Clean eating is a novel concept that has surfaced in the nutritional wellness arena. It involves the selection of whole, unprocessed foods or minimally processed foods, avoidance of unhealthy fats and simple carbohydrates which are primarily sugars. It also includes avoidance of foods that are low in nutrient content and high in calories. Foods are selected that have a limited number of ingredients, all of which can be pronounced and recognized as food products.
Although meats, poultry and seafood are consumed, ‘whole’ cuts of animal protein are selected as opposed to ground variations that may contain added chemicals and other hidden ingredients and that are usually higher in trans fats and saturated fats. Clean foods can be considered whole foods but may not necessarily be classified as organic foods or non-GMO foods for that matter.
In respect to preparation of whole foods, nuts, seeds and beans should be correctly prepared in order for health benefits to be obtained. These whole food items contain chemicals that have been shown to interfere with enzymatic activity within the body, including the digestive enzymes necessary for the break-down of food into its absorptive components.
Seeds
Phytates, or phytic acid, found in the seed coat which serves as a protective and nourishing mechanism for the plant seed, can block absorption of essential minerals and protein from the diet. Additionally, seeds contain substances that inhibit enzymatic activity necessary for digestion. Consumption of these foods void of correct preparation can ironically produce a state of malnutrition if ingested in large quantities or as a regular part of a whole foods diet. Soaking seeds, beans and nuts in water prior to preparing these foods removes the phytates and other enzyme inhibitors from these food groups. Soy is the exception to the soaking rule. It is extremely difficult to remove the toxic products contained in soy. If soy is to be consumed as part of a whole foods diet, the fermented variations such as miso or tempeh, are deemed safer.
Based in Milford, Dr. Yvette Whitton is a Naturopathic doctor and member of ProNatural Physicians Group. She specializes in oncology and chronic disease. She can be reached at Adonai Optimal Health and Wellness at (888) 655-8489. [email protected].
About ProNatural Physicians Group. To learn more about naturopathic medicine, or to find a licensed naturopathic doctor near you, visit ProNaturalPhysicians.com. Most ProNatural Physicians Group N.D.s are providers for major insurance carriers. ProNatural Physicians Group, LLC is a network of naturopathic doctors that serve patients throughout Connecticut.