Whole foods
hoʊl fuːdz
Foods that are in their natural or near-natural state, with little to no industrial processing, added sugars, artificial ingredients, colors or other additives
Full Explanation
Whole foods are foods that remain as close to their original, natural form as possible. Think of an apple, a handful of almonds, a bowl of beans or a piece of salmon; these have not been broken down, stripped of nutrients or reconstituted.
Whole foods include fresh fruits and vegetables, whole grains, legumes, nuts, seeds, eggs and unprocessed meats and fish. They still carry most of their full nutritional composition such as fiber, vitamins, minerals and other naturally occurring compounds. These nutrients are held together in the food matrix, producing health benefits that isolated nutrients on their own often cannot replicate.
Why It Matters
What people eat is inseparable from their health condition. Research consistently show that diets built around whole foods are mostly better for health. At the systems level, whole foods also tend to involve less industrial production and a shorter ingredient chain from farm to table, making them better for the environment as well.
Example
Oatmeal made from rolled oats contains nothing but oats. A flavored instant oatmeal packet could contain added sugar, salt, artificial flavors and preservatives. The former is considered whole and the latter is processed.
Common Misconceptions
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"Whole foods are always organic". Not true, a conventionally grown banana or carrot is still a whole food; organic refers to how a food is grown, not how much it has been processed.
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"Whole foods are too expensive for most people". Dried beans, lentils, oats, eggs, frozen vegetables and bananas are among the most affordable foods available and are all whole foods. Price depends on many factors beyond just whether the food is whole or not.
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"Whole foods means you can only eat raw foods". Whole foods can be prepared, seasoned and cooked; what matters is that the food started mostly in it's original state, not that it arrived at your table uncooked.
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