I've been interested in nutrition for years.
But it wasn’t always healthy—I grew up in a "dieting" family where weight was something everyone paid attention to from a young age.
At 16, I went on my first diet just to finally weigh 55 kg.
It was a vicious cycle that stayed with me for years.
In my mid-20s, I discovered intuitive eating and went vegan for a while.
That’s when I also learned about John McDougall and his "Starch Solution."
He conducted many studies in regions where people tend to live the longest.
His findings?
These people eat very naturally, focusing primarily on starches.
And even though my journey hasn’t always been straightforward, I firmly believe that going back to this way of eating is key to living a long, healthy life.
So, how does a whole-foods diet work?
It’s super simple!
You only eat foods that have as few ingredients as possible (ideally just one).
Sounds like you can’t eat anything anymore, right?
Here’s a list of foods that fit:
Fruits:
Apples
Bananas
Oranges
Strawberries
Blueberries
Raspberries
Cherries
Grapes
Mangoes
Pineapple
Watermelon
Kiwi
Peaches
Pears
Lemons
Limes
Avocado
Plums
Apricots
Papaya
Vegetables:
Carrots
Broccoli
Cauliflower
Spinach
Kale
Arugula
Zucchini
Cucumbers
Tomatoes
Peppers
Onions
Garlic
Sweet potatoes
Pumpkin
Mushrooms
Asparagus
Brussels sprouts
Eggplant
Radishes
Celery
Nuts and Seeds:
Almonds
Walnuts
Cashews
Hazelnuts
Pistachios
Brazil nuts
Sunflower seeds
Pumpkin seeds
Chia seeds
Flaxseeds
Sesame seeds
Hemp seeds
Grains and Pseudograins:
Oats
Quinoa
Rice (brown, wild, etc.)
Millet
Buckwheat
Spelt
Barley
Amaranth
Rye
Legumes:
Lentils (red, green, brown)
Chickpeas
Black beans
Kidney beans
White beans
Peas
Edamame (green soybeans)
Lupins
Herbs and Spices:
Basil
Parsley
Thyme
Rosemary
Oregano
Dill
Cilantro
Mint
Turmeric
Ginger
Cinnamon
Cumin
Chili
Nutmeg
Plant-Based Milk:
Almond milk
Soy milk
Oat milk
Rice milk
Coconut milk
Cashew milk
Protein Sources:
Tofu
Tempeh
Seitan
Lupin products
Soy products (yogurt, quark)
Natural Sweeteners:
Maple syrup
Agave syrup
Dates
Honey (not vegan)
Coconut sugar
Rice syrup
Molasses
Not so limited after all, right?
If you're looking for simple and delicious recipes, check out my vegan recipes.
You might have noticed that I left out refined oils completely. That’s because, when you think about it, oils are highly processed foods with lots of calories but very few nutrients.
Here are a few downsides of oils:
Highly Processed: The production of oils requires intensive processing, where plants like olives, coconuts, or seeds are heavily pressed and often refined. This process strips away many of the natural nutrients and fibers found in whole plants.
(Here a short Video how they make oils)
High in Calories: Oils are extremely calorie-dense, consisting almost entirely of fat. Even small amounts can significantly increase your calorie intake without making you feel full, which can lead to weight gain.
No Fiber: Unlike whole foods like nuts and seeds, oils contain no fiber. But fiber is essential for healthy digestion, satiety, and regulating blood sugar levels.
Nutrient Imbalance: Oils provide a lot of fat but lack essential micronutrients like vitamins, minerals, or antioxidants found in whole foods. A high-fat intake, especially from saturated and omega-6 fats, can lead to an imbalance in the body, promoting inflammation.
Potential Health Risks: Regular consumption of oils, especially in large amounts, can increase the risk of various health issues like cardiovascular diseases, obesity, and insulin resistance. Even though some oils, like olive oil, are considered "healthy," it's still better to minimize their use and focus on whole foods instead.
Plus, a whole-food diet has these benefits:
Nutrient-Rich: Whole foods are packed with vitamins, minerals, antioxidants, and phytonutrients that are often lacking in processed foods. These nutrients support the immune system, promote health, and help prevent diseases.
Body cravings: Think about what you really crave when you're super hungry. It's often sweet foods (carbs), pasta, or something similar. Our bodies run on carbohydrates! Or do you feel like biting into a cow or a chunk of fat? But you'd happily pick an apple straight off the tree, right?
High in Fiber: A diet rich in whole foods provides plenty of fiber, which is essential for healthy digestion, blood sugar control, and feeling full. Fiber also helps reduce the risk of heart disease and certain cancers.
Minimally Processed: Whole foods are minimally processed, so they don’t contain added preservatives, sugar, salt, or unhealthy fats that are often found in processed foods. This makes the diet healthier and more natural overall.
Natural Satiety: Whole foods have a balanced mix of nutrients and fiber that promote satiety, helping you avoid overeating and maintain a healthy weight.
Stable Blood Sugar Levels: Whole foods contain fewer refined sugars and simple carbs, helping to keep blood sugar levels stable. This can lower the risk of type 2 diabetes and prevent energy crashes and cravings.
Supports Heart Health: A diet rich in whole grains, fruits, vegetables, nuts, and seeds provides the necessary nutrients like omega-3 fatty acids, potassium, and magnesium, which support the cardiovascular system and reduce the risk of heart disease.
Promotes Healthy Weight: The high fiber content and natural satiety from whole foods are an effective foundation for weight management. They help prevent excessive calorie intake and support sustainable weight loss.
Improves Digestive Health: The fiber and natural composition of whole foods promote a healthy gut flora and support digestion, helping to prevent digestive disorders like constipation, irritable bowel syndrome, and inflammatory bowel diseases.
Sustainable and Eco-Friendly: Whole foods, especially when bought locally and seasonally, often have a smaller ecological footprint compared to heavily processed foods. This supports not only personal health but also the planet by reducing resource use and environmental pollution.
One last thing:
Changing your diet doesn’t happen overnight, and strict rules won’t make it easier.
Start slow, and gradually reduce or replace things like meat, oils, sweets, chips, or whatever you find hardest to give up.
And one more thing! Your health or diet isn’t ruined if you indulge in these treats occasionally! But they should remain treats and not something you eat in large quantities every day.
If you want to discuss this topic further, feel free to join our Telegram group.
Yours, Lisa