Whole Foods Plant-Based Diet Definition
- Consists of whole or minimally processed plants such as fruits, vegetables, whole grains, seeds, nuts, and legumes. It tends to minimize or exclude animal-based products such as meat, dairy, eggs.
- Lacto-Ovo Vegetarians have adequate intakes of calcium
- Absorption of calcium related to oxalate, phytate, and fiber
- Calcium absorption from low-oxalate vegetables (kale, turnip greens, Chinese cabbage, bok choy) is ~50%.
- Calcium absorption from high oxalate vegetables (spinach, beet greens, swiss chard) is ~5%.
- Calcium absorption from calcium-set tofu and fortified plant milk is ~30%.
- Calcium absorption from white beans, almonds, tahini, figs, oranges is ~20%.
- Calcium-citrate-malate absorption is ~36%.
- Following WFPBD associated with lower rates of osteoporosis.
- Whole Food Plant-Based Diets have complex carbohydrates
- Complex carbohydrates digest slowly and are loaded with fiber.
- Studies show that every 10-gram increase in fiber will cause an 11% reduction in all-cause mortality
- Whole grains with high fiber have even been shown to increase your resting metabolic rate
Strength and Athletic performance
- Numerous world-class athletes following WFPBD
- Studies don’t show any declines in athletic performance with WFPBD
- Karl JP, Meydani M, Barnett JB, Vanegas SM, Goldin B, Kane A, … Roberts S. Substituting whole grains for refined grains in a 6-wk randomized trial favorably affects energy-balance metrics in healthy men and postmenopausal women. Am J Clin Nutr. 2017 Mar;105(3):589-599. doi: 10.3945/ajcn.116.139683. Epub 2017 Feb 8.
- Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. J Acad Nutr Diet. 2016;116:1970-1980.
- Kim Y, Je Y. Dietary Fiber Intake and Total Mortality: A Meta-Analysis of Prospective Cohort Studies. Am J Epidemiol (2014) 180 (6): 565-573.