Going "Whole" - VeggieBoards
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#1 Old 08-18-2013, 11:10 AM
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Hey all, my gf and I are going to go to a more-or-less whole food diet for the month of September and I was looking for some advice.

1. What are some foods that aren't whole, but would seem like they are. (for instance, would soy milk count as whole?)

2. What are some non whole foods that you would recommend I keep in the diet due to them being either "mostly whole" or still have a wide nutritional profile?

3. Tips on setting up a new menu that has a wide array of food so we don't get bored. (I'm already kinda there on this one, but more tips would be appreciated).

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#2 Old 08-18-2013, 12:29 PM
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People often have different things in mind when "whole foods" are discussed, but in terms of the so called " whole food plant based diet" promoted by people like Collins T Campbell (China study author) a food is concerned "whole" so long as you're eating the food item in its entirety (i.e., nothing has been removed or isolated) and its been, at most, minimally processed.

So traditional soy milk would be considered a whole food because its made by just grinding whole soy beans with water. But some commercial soy milks aren't because they are made from isolated components of the soybeans and other ingredients. From my experience, silk organic unsweetened soymilk is about as close as you can get to traditional soy milk in American grocery stores. The same things can be said of tofu.

There aren't any non-whole foods you need to consume, but unless you home make 100% of what you eat you're going to have to make some minor compromises. For example, in the above case, silk unsweetened soy milk isn't entirely whole, but practically speaking its close enough. I think other examples would be whole grain cereals with little/no added sugar (plain cheerios, shredded wheat, oatmeal, etc), commercial condiments, commercial 100% whole grain breads and so on.

As for foods, since added fats (earth balance, oils, etc) aren't used in whole foods based diets, you're going to have to increase your consumption of starchy foods like whole grains, legumes and potatoes to get enough calories. The base of your meals will be one, or a combination, of these three while vegetables, mushrooms, etc will complement them. There are a lot of different whole grains, legumes and starchy vegetables so the combinations are essentially endless and its usually not difficult to make your familiar meals into whole food meals.
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