The Whole Food Eating Style Defined
Given the name of our website, we obviously enjoy a "Whole Food Eating Style". However, what exactly is whole food eating? What does that mean? Is it fruits and vegetables? What about meat? Can you eat grains and cereals? Here we will explain a bit about how we view Whole Foods and how we go about deciding what we eat. No, there is no need to drink green smoothies every day. Although that could be a good thing to do.
Definition of "Whole Food" by Merriam-Webster
a natural food and especially an unprocessed one (such as a vegetable or fruit)
Examples of "Whole Food" in a Sentence
Recent Examples on the WebFocus on eating more real, whole food that's as close to its natural, original version as possible.Jaclyn London
The key is to eat meals with whole foods, filling fiber, and lean protein to keep you satiated and your appetite in check.Jill Provost
Incidentally, this is pretty much how we see a Whole Food Eating Style. Stay away from all highly processed foods and chemical additives. This is pretty simple. Firstly, make a conscious effort to stop eating factory food products that are available packaged in a box or bag. You also need to learn to read and understand the ingredients on food labels. You may even consider not eating food in cans and bottles. We personally believe there are many other important considerations.
Whole Food Eating Style and Fruit
By example, not all fruit is necessarily great to eat anytime you want. Fruit is loaded with fructose. Modern day fruit is hybridized over hundreds and thousands of years, and certainly much of it now is genetically modified (GMO). Not to mention we now have to consider the new technologies like gene modification (also known as CRISPR). More on that in a future post.
Above all, we recommend eating low glycemic fruit that is in season, like berries. This is to say, other high sugar fruit should be a treat once in a great while. Another tip would be to follow the lead of Suzanne Somers by eating fruit on an empty stomach and not with meals, or with other food combinations of protein and high carb foods. If possible, buy fruit locally like from a farmer's market.
Whole Food Eating and Vegetables
Unfortunately, the same goes for some vegetables being scientifically modified to be pest resistant, pesticide resistant, and to create larger produce and higher yields. Many plants like nightshades also have lectins, a naturally occurring protective chemical compound that may cause some people problems in terms of food intolerance, digestive problems, and even inflammation issues.
Therefore, we suggest consuming mostly cruciferous vegetables, and leafy and dark green vegetables. Avoid starchy vegetables, which tend to be grown underground (root vegetables). If possible, buy vegetables from a local farmer's market. Why not start your own garden to grow your own fresh veggies? You can even learn to do some gardening inside during the winter months.
Whole Food Considerations for Fats and Protein
Hear again, we always try to avoid processed foods. Highly processed vegetable oils, hydrogenated oils and trans fats. Get your fat from good sources like olive oil, butter, and "Unrefined Cold Pressed Coconut Oil". Organic protein is available in most areas as grass fed beef, free range chickens and eggs. We also try to limit foods like processed meats. Quite honestly, we have been fans of pork rinds as a snack, but now are having some second thoughts about pork in general, because of the way it is farmed. In regard to fish, eat fatty fish like "Wild Caught Pacific Salmon". Most canned fatty fish like tuna and mackerel is OK if packed in water.
Always eat organic as much as possible. As you may expect, you will find this is more expensive, but it will be worth it to have higher quality food. Our style of eating is low-carb and high-fat. Protein is moderate and it does not have to be lean. In some ways it is better for it to have some fat.
Why We Avoid Grains and Cereals
LCHF style of eating pretty much discounts any supposed nutritional value for grains and cereals. This includes corn, rice and modern varieties of wheat, the products of thousands of years of selective breeding. The only exception might be ancient grains. "Organic Ancient Grains" may not be widely available in western cultures depending on where you live.
Remember, it does not really matter if it is whole grain or not. We have determined from all of our research that whole grain products are not any healthier in the long run.
Aside from now being GMO, grains are high glycemic foods. As a result, they turn into sugar quickly. We want to avoid insulin spikes, and in particular this can be accomplished by avoiding these types of carbohydrates. Carbohydrates are a non-essential nutrient, and even if they were essential, we get plenty of carbohydrates and fiber from vegetables and fermented foods. Also realize that fiber is a carbohydrate that feeds your gut microbiome.
High Carb foods are not that satiating, this means they keep you hungry and wanting to eat more often. This is also known as carb craving, or "carb addiction". Grains and cereals are inflammatory and responsible for the obesity epidemic. Obesity leads to many other chronic health risks. This has all been well documented now with current research, although largely hidden from the general public by the food industry. This is sometimes referred to now as Metabolic Syndrome.
Why You Should Consider Avoiding Most Beans and Legumes
Beans and Legumes are also something we now avoid. These foods have the same issues as other foods high in carbohydrates. They are hard to digest, and create bloating and gas. Consider backing off on these foods, or eliminating them altogether. On the other hand, bean sprouts are OK. This is another type of food that is quite different and actually very nutritious. There also are ways to soak and pressure cook beans and legumes to make them more digestible. Honestly, you will not miss them, once you eliminate them from your diet.
Long story short, if you’re on a low carb or ketogenic diet, you should be cautious of what beans you’re choosing to consume. When it comes to black beans, kidney beans or pinto beans, you should avoid them altogether.You can, however, have some great low carb bean substitutes.perfectketo.com/carbs-in-beans