There are two main reasons why whole foods diets have health benefits:
Whole foods displace hyperpalatable processed foods, reducing overeating (it may take a little time for your taste buds to re-adjust, but they will).
Whole foods contain more nutrients (protein, fiber, vitamins, minerals) than processed foods, plus the nutrients are better absorbed.
Let’s talk tangible benefits now.
#1: Weight management
The hyperpalatable modern diet drives overeating and weight gain. Switching to whole foods improves satiety (your feeling of fullness) and can promote weight loss, because whole foods are high in fiber and protein.. Protein and fiber are your two satiety superstars, activating satiety hormones like PYY, glucagon, and GLP-1. Drugs like Ozempic, which have risen in popularity, are synthetic versions of GLP-1 to keep you full so you eat less and lose weight.
#2: Improved insulin function
Skipping refined carbs and sugar improves the function of insulin, a hormone that regulates your blood sugar. Better insulin function leads to better satiety, more stable energy, and reduced chronic disease risk.
#3: Reduced inflammation
Chronic inflammation is excess immune activity in the absence of a specific disease. Higher levels of chronic inflammation are linked to heart disease, diabetes, respiratory diseases, and cancer.
The Western diet drives chronic inflammation through multiple mechanisms, including:
Elevated blood sugar from eating a lot of highly refined carbs
Excess omega-6 fatty acids (vegetable oils are especially inflammatory when heated)
Overeating and obesity (obesity and inflammation are inextricably linked)
Switching to whole foods addresses these problems. It lowers blood sugar by reducing refined carbs, includes anti-inflammatory omega-3 fatty acids (from fish like salmon) to balance omega-6s, and keeps you satiated to prevent overeating, which are all big wins.
#4: Gut health
The fruits, veggies, nuts, and seeds on a whole foods diet contain fiber that improves digestion and feeds beneficial gut bacteria. In response, gut bacteria produce butyrate, a compound that fuels colon cells and reduces inflammation in the gut. The gut is an important place to focus on reducing inflammation, since 70% of your immune cells reside there.
#5: Heart health
As it turns out, the human heart does NOT like the modern diet. A 2021 review links the following cardiovascular risk factors to a highly processed diet:
Higher cholesterol levels
Impairments to gut health and the gut microbiome
Obesity
Chronic inflammation
Abnormal blood sugar levels and fluctuations
Poor insulin function
High blood pressure
Heart disease is the number one killer globally, and a whole food diet is a sharp tool in our longevity and vitality toolkit.
Get Support for Sustainable Lifestyle Changes
It’s no doubt that eating less highly processed foods will have positive effects on your overall health and well-being. In reality, making the necessary changes are simple, but not easy.
If you need help making these sustainable lifestyle changes, we are here to help! At Wellness Academy USA, you can come stay a day, a week, or a month with us on beautiful Coronado Island in sunny San Diego, California to learn how to create new habits that will support health and happiness in your life!