It is important for your healthy lifestyle to reduce the proportion of processed foods in the diet and increase the proportion of whole foods, that is, consisting of one ingredient. Here are some health benefits of following this dietary principle.
1. Vitamins and minerals in the composition
Unprocessed plant and animal products are the main sources of vitamins and minerals. For example, a cup of red bell pepper, broccoli or orange slices will provide the body with a daily requirement of vitamin C, and one Brazil nut will provide selenium.
2. Low sugar content
Eating processed sweets may increase the risk of obesity, insulin resistance, type 2 diabetes, fatty liver disease, and cardiovascular disease. Whole foods contain far less sugar than processed foods. Yes, it’s also found in fruits, but its potential harm is offset by a lot of water and fiber, which plays an important role in regulating blood glucose levels.
3. Skin benefits
Switching to a whole-food diet should be good for your skin as well. For example, dark chocolate and avocados protect it from sun damage and photoaging, while eating plenty of vegetables, fish, beans, and olive oil helps prevent wrinkles, loss of elasticity, and other age-related skin changes. Moreover, by reducing the amount of processed foods in your diet, you are likely to reduce the number of breakouts on your face.
4. High in fiber
In April 2019, The Lancet, a leading medical journal, published a major study on the relationship between nutrition, health and mortality. One of the most dangerous features of the modern diet, scientists, among other things, called fiber deficiency.
Fiber, found in fruits and vegetables, nuts and grains, has many health benefits, including improved digestion and metabolism. And it’s much better to consume it from whole foods than from supplements or processed foods with fiber.
5. Reduced triglyceride levels
Elevated levels of triglycerides in the blood increase the risk of developing cardiovascular disease, as well as acute pancreatitis. How to control it? At a minimum, reduce your intake of sugar and refined carbohydrates. On the contrary, the inclusion of unprocessed foods in the diet, such as fatty fish, lean meats, vegetables and nuts, on the contrary, reduces the level of triglycerides.
6. High in Healthy Fats
Fats in food have long been demonized: but unlike processed fats (and trans fats!) most natural sources of fat are healthy. For example, extra virgin olive oil is an excellent source of oleic acid, a monounsaturated fat that has been shown to be beneficial for heart health. And the well-known omega-3 fatty acids help fight inflammation in the body and are an essential component of cell membranes.
7. Antioxidants in the composition
Antioxidants are compounds that help the body fight free radicals (unstable molecules that can damage protein molecules, enzymes, DNA molecules). The main sources of antioxidants are plant products, so it is necessary to monitor their presence in the diet. But buying supplements with antioxidants can be, on the contrary, dangerous for health.
8. Overeating Prevention
High consumption of processed foods and fast food has been linked to overeating, especially in overweight people. But whole foods do not contain sugars and flavors that stimulate your desire to overeat.
9. Gut Benefits
Eating “real food” can be good for your gut microbiome – the bacteria that live in your digestive tract. Doctors note that the intestinal microbiome of a modern person is seriously impoverished due to a low-quality diet, namely, the regulatory effect on the immune system is associated with it. Less diversity in the microbiome due to a poor diet means a lower level of body defense.
10. Dental health
Sugar and refined carbohydrates contribute to tooth decay and are excellent breeding grounds for bacteria in the mouth. The combination of sugar and acid in sugary carbonated drinks is especially dangerous. Whole foods, on the contrary, can have a positive effect on your teeth: for example, cheese improves the strength of enamel, and rinsing your mouth with green tea can reduce erosion.
11. Less sugar cravings
A diet based on whole foods with natural flavors can reduce your cravings for cakes and candies. When the taste buds adapt to unprocessed foods, the love for sugary foods decreases dramatically, and sometimes disappears completely.
12. It’s easier than dieting.
The concept of a strict diet can be detrimental, as it limits the focus on your weight and your inhibitions. In fact, proper nutrition is much more than just a weight loss story. This is a story about health and enough energy. Eating whole foods is much easier than dieting, and the effect on the scale can be the same. The main thing is to keep track of the amount of servings.
