Plant power: Your ability to thrive on whole foods
2/24/2025 by Alison Brantner
The whole food, plant-based (WFPB) diet is not necessarily a diet, but more of a lifestyle change. There are several major benefits when following the WFPB diet, which include but aren’t limited to the following:
- Reducing cholesterol, blood pressure and blood sugar.
- Decreasing the risk of developing heart disease, diabetes and cognitive decline.
- Preventing and improving fatty liver disease.
- Preventing and slowing the progression of different cancers.
The focus of the WFPB diet emphasizes consuming a diet rich in whole, plant-based foods — which include fruits, vegetables, legumes, whole grains, nuts and seeds. It excludes animal products such as meat, chicken, turkey, fish, dairy products and eggs. This approach is like the vegan diet; however, the WFPB diet limits the amount of processed ingredients commonly found in vegan alternatives. Processed foods can be thought of as refined ingredients, artificial flavors and colors, sugar, sweets, and foods high in oils. Examples include Twizzlers, Tofurky, vegan mac and cheese and more.
Because the diet is mostly plant-based, it is naturally rich in fiber, phytochemicals and antioxidants, while being lower in saturated fats, sodium and added sugars. Below is a brief overview of the five major food groups to incorporate on the WFPB diet:
Fruits: apples, bananas, kiwi, strawberries, citrus fruits, melons, etc.
Vegetables: dark leafy greens, peppers, corn, zucchini, broccoli, cauliflower, etc.
Tubers (Starchy Root Vegetables): potatoes, sweet potatoes, yams, etc.
Whole Grains: quinoa, brown rice, whole wheat oats, cereals.
Legumes: beans, lentils.
What about protein?
Sources of protein encouraged on the WFPB diet include legumes, quinoa, nuts and seeds. For example, one-half cup of cooked lentils contains 12 grams of protein and 1 cup of quinoa contains 8 grams of protein. Products such as meat, poultry and fish are avoided because of the cholesterol and saturated fat content, which have been linked to poor cardiovascular health. Additionally, processed meats such as cured meats, bacon and sausage, are higher in sodium. If you choose to incorporate animal-based products on the WFPB diet, choose lean meats such as skinless poultry, seafood and fish. Aim to focus on the quality of the product and think of them as complementary to the plant-based meal.
Do I have to make a full commitment to the WFPB diet?
Some individuals choose to completely follow the WFPB diet; however, this can be a dramatic lifestyle change. Luckily, the WFPB diet is flexible and can be tailored to meet people's individual needs and goals. When adopting aspects of the WFPB diet, focus on meals being centered around whole, plant-based food choices. Below are small changes to help incorporate more plant-based foods into your lifestyle:
Replace processed food with more wholesome varieties: Swap sugary cereal with oatmeal topped with fruit and honey. Consider homemade trail mix instead of packaged granola bars.
Reflect upon commonly made meals: Try making one or two plant-based meals a week. For example, consider chili without meat or scrambled tofu.
Choose ingredients the whole family will enjoy: Try different kinds of nut butters or hummus.
Regardless of the WFPB dietary approaches you choose, this way of eating will work to improve your health. It is a major lifestyle change but take your time and consider incorporating more whole-food, plant-based options into your lifestyle.
Alison Brantner is a dietetic intern for the Mayo Clinic in Rochester, Minnesota. She was awarded her bachelor’s and master’s degree through the University of Wisconsin Stout. Her passion in the dietetic field is to become a diabetes educator.