The Whole-Foods Plant-Based Diet

Is this a way of life? Or is this just another diet like keto or paleo? Is it just another word for vegan or vegetarian?

A plant-based diet consists of all minimally processed fruits, vegetables, whole grains, legumes, nuts and seeds, herbs and spices, and excludes all animal products, including red meat, poultry, fish, eggs and dairy products.

Many physicians have examined and continue to study our overall human health.  The China Study by T. Colin Campbell examined the link between consumption of animal products and chronic illnesses (coronary heart disease, diabetes, breast cancer, prostate cancer and bowel cancer). This 20 year study looked at mortality rates in 65 countries and correlated the data with dietary surveys and blood work. The study shows that people who eat a predominantly whole food vegan diet escape, reduce, or reverse the development of numerous diseases.

The key principles of a whole-foods plant-based (WFPB) diet (or lifestyle) are:

• Eat plants - the more intact the better
• Avoid overly processed foods
• Avoid preservatives
• Eliminate dairy
• Don't worry about carbohydrates, protein or Omega-fatty acids

The biggest difference about the WFPB Diet is that eggs and cheese (all dairy) are not included in meals. Learning to use other foods in new and different ways - like beans, applesauce, nutritional yeast and spices - is an exciting challenge. No eggs, that’s tough! No cheese on my pasta or nachos? The daily bagel with cream cheese and butter is gone, the weekend cheesy vegetable omelet is history. Spaghetti with meatballs, grilled salmon and chicken soup, all gone!

To learn more about the various medical studies, check out some of the books authored or edited by physicians that support and believe in this lifestyle:

   

The China Study by T. Colin Campbell (2016)

The Healthiest Diet on the Planet by Dr. John McDougall and Mary McDougall (2016)

The China Study Quick and Easy Cookbook by Del Sroufe (2015)

The Forks over Knives Plan by Alona Pulde, MD and Matthew Lederman MD (2014)

   

The Forks over Knives Family by Alona Pulde (2016)

Eat to Live Quick and Easy by Joel Fuhrman, MD 

Eat For Life by Joel Fuhrman, MD (2020)

The Get Healthy, Go Vegan Cookbook by Neal Barnard MD (2010)

There are glamorous bestsellers with recipes for every meal and holiday which are written and supported by famous chefs, including:

   

Vegan-ease by Laura Theodore (2015)

Jazzy Vegetarian’s Deliciously Vegan by Laura Theodore (2018)

Ultimate Veg by Jamie Oliver (2019)

Frugal Vegan by Katie Koteena and Kate Kasbee (2017)

   

Veganomicon by Isa Chandra Moskowitz (2007)

I Can Cook Vegan by Isa Chandra Moskowitz (2019)

The Superfun Times Vegan Holiday Cookbook by Isa Chandra Moskowitz (2016) 

Eat Well Be Well by Jana Cristofano (2020)

Love is Served by Seizan Dreux Ellis (2020)

Flavor by Ottolenghi (2020)

To learn more about including specific ingredients in the Whole-Foods Plant-Based diet, look at:

The Mighty Bean by Judith Choate (2021)

Cool Beans by Joe Yonan (2020)

Vegan Cheese by Jules Aron (2017)

Mother Grains by Roxana Jullapat (2021)

Vegan Burgers and Burritos by Sophia DeSahtis (2017)

Spice by Dr. Stuart Farrimond (2018)

- by Marcia, Lawrence Branch