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Week #3 Healthy Habits Challenge – Maximize Your Nutrition Intake, Eat Whole Foods!
Welcome to Week #3 of the 12-Week Healthy Habits Challenge!
You may have made a new year’s resolution to eat healthy and improve your health.
Indeed, so much of our health (and diseases) is highly dependent on the foods we eat.
The importance of foods to our health is definitely not something new.
“Let food be thy medicine, and medicine be thy food.” is one of the famous quotes attributed to Hippocrates, a Greek physician who lived more than 2000 years ago and widely regarded as the father of modern medicine.
But what does it mean to eat healthy? You may have heard or read about various diets that claim to be good for health including low carb diet, low fat diet, Paleo diet, ketogenic diet, etc. The various information can be confusing and sometime contradictory to one another.
Instead of fixated on counting the carbs, fats, and even calories we consume each day, how about taking a more simplistic (and back to basic) approach, i.e.,
EAT WHOLE FOODS, AND AVOID/MINIMIZE CONSUMPTION OF PROCESSED/REFINED FOODS!
Because it is really the types of carbs and fats we consume that play a major role to our health (and diseases), rather than their precise amount.
Why Consume Whole Foods?
Eating whole foods means eating foods as close to their natural forms, and with as much nutrients intact as possible, e.g., whole fruits and vegetables, legumes, whole grains, whole nuts and seeds.
Whole foods contain a wide range of nutrients that work synergistically in our body when consumed.
Processed foods are typically filled with food additives/chemicals, and are stripped off many micronutrients and phytonutrients.
In addition, not all carbs are created equal, and not all fats are created equal, as described below.
Carbohydrates
Complex carbohydrates and sugars found naturally in whole foods do not cause spikes in blood sugar levels and do not promote inflammation. Instead, whole foods are naturally nutrient-dense rather than calorie-dense. These foods are rich in fibers, micronutrients, and phytonutrients (or plant nutrients) such as polyphenols, flavonoids, beta-carotene, lycopene etc. which are potent antioxidants that help to prevent and fight against chronic diseases.
On the other hand, refined carbohydrates such as refined sugars or table sugars, white rice, refined flours, processed starch (and any food products containing these ingredients such as bread, pasta, cookies, desserts, sugary drinks, fast foods, etc.) promote blood sugar dysregulation and chronic inflammation, which are culprits to many chronic diseases.
Refined carbohydrates are stripped off fibers and many beneficial nutrients found in whole foods. They are effectively empty calories, i.e., calories with not much beneficial nutrients.
Besides refined sugars and refined carbohydrates, many processed foods including soft drinks and sugar-sweetened beverages are filled with industrial sweeteners namely high fructose corn syrup (HFCS), artificial sweeteners and food additives/chemicals, which are detrimental to our health by promoting chronic inflammation and causing damage to the gut and liver.
(For more details and the relevant scientific references, please check out my previous article: Are Carbs and Sugars All Bad, Tips to Promote Gut Health for a Healthy Body & Mind, The first article also discusses about Paleo and ketogenic diets.)
Fats
Similar to the case of carbohydrates, not all fats are created equal.
Saturated fats (found in meat especially red meat and processed meat) and omega-6 polyunsaturated fats (found in some refined vegetable oils such as corn, soybean, sunflower and cottonseed oils) are pro-inflammatory.
We should therefore aim to consume healthy unsaturated fats that are anti-inflammatory, including monounsaturated fats (e.g., olive, avocado) and omega-3 polyunsaturated fats (e.g., cold-water fish, flaxseed, chia seed, some nuts).
Ideally, most of our daily fat intake should come from eating whole foods such as avocado, olive, nuts and seeds.
Cooking oil can be used but use it relatively sparingly and choose avocado oil as it has healthy unsaturated fats as well as high smoke point. Olive oil can be used for unheated and low heat meal preparation.
Health Promoting Whole Food Diet
Strong and congruence findings from numerous scientific studies have shown that a diet rich in whole plant foods strengthens the immune system and reducing the risks of many chronic diseases/conditions including obesity, type-2 diabetes, hypertension, heart disease, cancer, Alzheimer’s disease/dementia, chronic liver disease, etc.
A health-promoting whole food plant-rich diet typically consists of plenty and a large variety of whole fruits and vegetables of a wide variety of colors, moderate amount of legumes and whole grains, and low-to-moderate amount of healthy fats from nuts, seeds, avocado, olive, etc.
(For more details and the relevant scientific studies, please check out my previous articles on diets and chronic diseases here: Diets and Chronic Diseases.)
Tips to Adopt a Whole Food Diet
Here are some tips to gradually adjust your diet to include more whole foods and reduce the amount of refined/processed foods:
- Gradually swap out refined carbohydrates (e.g., white flour, white rice, refined grains) in your diet and meal preparation for complex carbohydrates (e.g., whole grain flour, brown rice and other whole grains such as millet, quinoa, rolled oat, buckwheat, etc.).
- Avoid or minimize consumption of added sugars/sweeteners in foods and beverages. Note that even brown sugar is highly processed and stripped off many nutrients. If added sweeteners cannot be avoided, natural sweeteners such as dates (or date sugars), maple syrup and honey are better choices.
- Gradually increase the proportion of whole fruits and vegetables in your diet. Shop at farmers’ markets or along the outskirt of grocery stores that are filled with fresh produce. Avoid inner isles filled with processed and packaged foods.
- If processed or packaged foods cannot be avoided, choose minimally processed foods and those made with whole food ingredients only and without food additives/chemicals, e.g., cookies made with whole grains and sweetened by naturally occurring sugar such as dates, maple syrup, honey.
- Consume healthy unsaturated fats from eating whole foods, such as monounsaturated fats found in olive and avocado, omega-3 polyunsaturated fats found in cold-water fish, flaxseed, chia seed, some nuts and seeds.
- Use cooking oil relatively sparingly. Avoid pro-inflammatory omega-6 polyunsaturated fats found in refined vegetables oils including corn, soybean, sunflower and cottonseed oils. Instead, choose avocado oil (suitable for high heat cooking) and olive oil (for unheated and low heat usage).
- Plan out your meals ahead of time (e.g., do a 7-day meal planning every weekend) can help to reduce the stress of last-minute planning, facilitate grocery shopping and maximize your nutrient intake from a wide variety of whole foods.
Take one step at a time to gradually transform your diet into a whole food, plant-rich diet.
Aim for progress, not perfection!
For general guidelines for healthy eating, please check out my previous article: Simple Guidelines for Healthy Eating.
If you are looking for whole foods recipe ideas, please check out my recipes here.
As each person’s digestive and health conditions are unique, there are some words of caution as one tries to introduce and increase the consumption of whole foods in the diet. Please continue reading the next section.
Words of Caution When Transitioning into a Whole Food Diet
While whole foods are rich in nutrients that promote gut health and overall health, depending on individual’s existing digestive and health conditions, there may be roadblocks when one tries to transition into a whole food diet, as described below.
Digestive Intolerance
Whole foods are rich in complex carbohydrates including fibers and resistant starch. While these are good for gut and gut microbiota health, they can be difficult to digest for some people, especially those with existing digestive issues and gut dysfunctions.
Individuals with existing gut dysfunctions including dysbiosis (imbalance of good and bad gut microorganisms), SIBO (Small Intestine Bacteria Overgrowth), IBS (Irritable Bowel Syndrome), etc. may encounter digestive intolerance when consuming certain complex carbohydrate foods such as high FODMAPs or prebiotic-rich foods.
FODMAPs stands for “Fermentable Oligo-, Di-, Mono-saccharides and Polyols” which are basically short-chain carbohydrates. FODMAPs are found in various whole fruits, vegetables, whole grains, legumes and nuts. (For reference on the list of low or high FODMAPs foods, check out https://www.monashfodmap.com/about-fodmap-and-ibs/high-and-low-fodmap-foods/.)
Prebiotics are certain dietary fibers and resistant starch found in whole fruits, vegetables, legumes, whole grains, nuts and seeds. Prebiotics are not digestible by human small intestine. Instead, it serves as foods to microorganisms in the gut, thus promoting a healthy gut microbiota. (For more information on prebiotics and list of prebiotic-rich foods, please check out my previous article: Prebiotics versus Probiotics: Is One Better Than the Other?.)
Digestive intolerance can manifest as bloating, belching, flatulence, diarrhea, loose stool, constipation, indigestion, etc.
Therefore, depending on each person’s digestive health conditions, it may be advisable to introduce whole food items into the diet slowly, perhaps starting with low FODMAPs foods first, and then slowly introducing one higher FODMAPs food at a time with a small amount.
Other approaches to aid digestion include:
- Soaking whole grains and legumes overnight (at least 7-8 hours and preferably longer) before cooking.
- Taking a good, comprehensive digestive enzyme supplement at meal time.
In the long run, it is important to address gut dysfunctions and rebuild gut health. For more information and tips to support gut health, including culprits contributing to gut dysfunctions, please check out my previous articles: Tips to Promote Gut Health for a Healthy Body & Mind, Why Your Gut Feeling Matters.
Chronic gut issues and dysfunctions may require systematic therapeutic protocol to rebuild gut health. You can learn more about how my Functional Health Coaching may support you in addressing gut dysfunctions and rebuilding the health of your gut here.
As the gut heals, digestive intolerance will typically improve, and you can incorporate more nutrient-dense whole foods into the diet.
Food Sensitivity and Autoimmune Disorders
A person with gut dysfunctions, hyper-active immune response or autoimmune disorders may react to certain foods. The reactions go far beyond digestive issues and discomfort, and manifest into symptoms in other parts of the body.
There is close coupling between gut dysfunctions (namely leaky gut, gut inflammation, gut infections), and food sensitivity and autoimmune disorders. Find out more in my previous article: Why Your Gut Feeling Matters.
A person with food sensitivity, or autoimmune disorders may be triggered by certain foods, such as:
- Wheat (including spelt, Einkorn and farro) and other gluten grains (e.g., barley, rye).
- Other non-gluten grains.
- Nightshade vegetables, e.g., tomatoes, eggplants, potatoes, peppers, etc.
- Other common food allergens such as dairy, eggs, fish, crustacean shellfish, tree nuts, peanuts, and soy.
Food sensitivity is highly individualized and can manifest as severe symptoms such as allergies, environmental sensitivity and Celiac disease, but can also has more subtle and generalized symptoms such as fatigue, headache, joint/muscle aches, and skin breakouts.
Therefore, it is important to find out if you are sensitive/reactive to certain foods, through an elimination or cleansing diet. Alternatively, Functional Lab Test for food sensitivity can be used to pinpoint the exact foods that can cause immune reactions.
Removing sensitive/reactive foods can help the gut to heal, calm the over-active immune response and inflammation, and subsequently can help to resolve the food sensitivity issues and immune dysfunction.
You can check out Functional Lab Test for food sensitivity and my Functional Health Coaching approach here, to see how I may help you in addressing gut dysfunctions, food sensitivity and autoimmune disorders.
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Tips to Promote Gut Health for a Healthy Body & Mind
Simple Guidelines for Healthy Eating