When it comes to healthy eating, you may assume it requires strict rules about what to eat, how much, and when. But if you choose whole foods, it’s not quite like that. That is because a whole-foods diet is not like “traditional” diets with rigid guidelines, but a more sustainable way of eating that is easier to keep up over time. Whole foods are those that are close to their natural state, like fresh (or frozen) meat, fish, vegetables, legumes, fruits, nuts, seeds, and some dairy.
Wellness literature and online sources often recommend diets rich in plants, nuts, and seeds, with limited meat consumption. While this isn’t totally bad advice, it may lead to deficiencies in key nutrients, such as essential amino acids (proteins); minerals like iron (haem iron), zinc, iodine and calcium; vitamins B12 and D3 (which are only found in animal products); as well as DHA, an important omega-3 fatty acid. However, whole (unrefined) plant foods do provide digestive fibre, which is vital for gut health and completely absent in animal-based foods. On the flip side, almost all plant foods also contain “toxins” – both natural (phytochemicals or antinutrients) and synthetic (pesticides). Since plants can’t physically escape predators, they have evolved a range of survival mechanisms, including various chemicals, some of which can be harmful to humans. Seeds, in particular, are packed with natural toxins and preservatives to protect the tiny plant embryo inside from animal predators (such as birds and rodents), insects, and fungi in the soil. However, in small doses, some phytochemicals may be beneficial to your health, but you should take care to minimise potential harmful effects through proper preparation techniques, such as soaking, cooking and fermentation (Much more about phytochemicals in a future blog post).