Whole foods, whole health: Why the simplest diet is the best diet

In a world full of fad diets and superfood trends, what if the secret to long-lasting health is actually the simplest approach of them all?

Whole foods are some of the most nutritious, accessible, and sustainable options available to us, yet they're often overlooked.

In this blog post, we’ll explore what whole foods really are, why they’re so beneficial, and how building your diet around them can be one of the easiest and most sustainable ways to support your health for the long term.

What are whole foods?

Whole foods can be defined as foods that are minimally processed, have no artificial ingredients, and are close to their natural state. Some examples include fruits, vegetables, legumes, nuts, seeds, and proteins such as meat, fish, and poultry.

It’s important to check the ingredient lists on the back of food packaging, as sometimes certain foods can be misleading. While they may look like whole foods, they can actually be processed and contain added ingredients.

Processed foods are those that have been altered in some way from their original, natural state. This can happen for various reasons, such as adding preservatives to extend shelf life, adding sweetness for flavour, or chopping and blending ingredients for convenience.

However, not all processed foods are unhealthy, and some can still be whole foods. For example, fruit that is washed, cut, or frozen for convenience would be considered minimally processed yet still a whole food.

If you’re unsure whether a food is whole or not, check the ingredient list on the back of the pack, ideally, there should be just one ingredient.

The health benefits of a whole foods diet

Eating a predominantly whole foods based diet offers a host of health benefits. Let’s break down some of the key advantages:

Nutrient density

Whole foods are generally much more nutritionally dense than processed foods, meaning they tend to have more vitamins, minerals, and fibre. In contrast, many processed foods, especially ultra-processed options, often lack nutritional value and don’t provide nearly as many benefits.

Blood sugar regulation

Whole foods have a much better effect on blood glucose levels compared to highly processed foods. This is largely because whole foods often contain significantly more fibre. Fibre slows down digestion and the absorption of sugars into the bloodstream, preventing sudden spikes in blood sugar followed by crashes that can leave you feeling tired or irritable.

Many processed foods high in refined sugars and low in fibre cause rapid blood sugar spikes and subsequent crashes, leading to fatigue and cravings.
For example, a portion of whole fruit like an apple provides natural sugars along with fibre, vitamins, and antioxidants. The same sugar in the form of fruit juice or sweets, lacking fibre, is absorbed more quickly and causes a more dramatic blood sugar response.

Longer lasting fullness

Whole foods generally keep you feeling fuller for longer due to three main factors: their fibre content, protein content, and the volume you can eat.

Fruits, vegetables, legumes, and whole grains are rich in dietary fibre, which slows digestion and keeps food in your stomach longer. Dietary fibre is not broken down in the digestive system and adds bulk to your meals, helping you feel physically full.

Since fibre also helps regulate blood sugar, it helps avoid sudden crashes that spike appetite.

Whole foods like eggs, fish, nuts, seeds, and lean meats are high in protein and/or healthy fats, which take longer to digest. These nutrients also signal fullness to your brain via hormones such as peptide YY and GLP-1.

Supports gut health

Whole foods’ higher fibre content makes them great for gut health. Fibre helps keep your digestive system running smoothly by adding bulk to stool, making it easier to pass and preventing constipation.

Many whole foods also contain prebiotics, which feed the beneficial bacteria in your gut and support a healthy microbiome which plays a key in digestion, immunity, and even our moods! Examples of whole foods rich in prebiotics include garlic, onions, leeks, and bananas.

Associated with lower risk of disease

Research shows that eating a diet rich in whole foods can reduce the risk of many diseases. This is because whole foods are packed with nutrients, fibre, and antioxidants that support overall health.

Whole foods like fruits, vegetables, whole grains, legumes, nuts, and lean proteins help lower inflammation, improve blood sugar control, support heart health, and strengthen the immune system.

A whole foods diet also protects against chronic conditions such as heart disease, type 2 diabetes, obesity, and certain cancers by avoiding added sugars, unhealthy fats, and artificial ingredients often found in processed foods which are all factors that can contribute to these diseases.

Why keeping it simple is sustainable

Basing your diet around whole foods is a simple, effective approach to healthy eating and far more sustainable than fad diets with strict rules or complicated guidelines.

Focusing mainly on whole foods is straightforward and easier to maintain long term. It also eliminates the need to count calories or track every macronutrient, saving time and reducing stress.

One of the best things about a whole foods-based diet is its flexibility. It can be adapted to suit different cultures, cuisines, and personal tastes, making it a realistic and enjoyable lifestyle choice.

Common myths about whole foods

A common misconception is that eating a whole foods-based diet is expensive. While some items like nuts and meats can be pricier, most whole foods, such as grains, legumes, fruits, and vegetables, are often more affordable than many processed or convenience foods. For example, dried lentils, rice, and seasonal produce typically cost less per serving than packaged snacks or ready meals, making whole foods accessible even on a budget.

Top tips for eating whole foods on a budget:

• Look for fruits and vegetables that are in season, as they are usually more affordable.
• Frozen options are often cheaper; for example, frozen raspberries cost less than fresh. Just check ingredient lists for any additives (you want just one ingredient!).
• Tinned foods such as lentils, beans, and tomatoes can be whole foods, often more affordable and longer-lasting.
• Certain tinned fish, like tuna and mackerel, are excellent sources of omega-3s and protein and typically cost less than fresh fish. Again, check for added ingredients.
• Get creative! Cooking from scratch, like making curries or soups, is often cheaper than buying pre-packaged meals.

How you can start eating a whole foods-based diet

Start small: Transitioning doesn’t have to be overnight. Begin by swapping packaged snacks (crisps, chocolate bars) for whole options like fresh fruit, raw veggies, or unsalted nuts. These small changes add up and reduce added sugars, unhealthy fats, and preservatives.

Cook more at home: Preparing meals yourself gives you full control over ingredients, making it easier to use whole foods and avoid additives. Start with simple recipes and build your confidence, home cooking can be easy and really satisfying!

Be prepared: Bring whole food snacks when you’re out to avoid grabbing processed options. Bananas, nuts, or homemade oat bars are great choices.

Read labels: Always check ingredient lists. Aim for fewer ingredients, that are all whole foods.

You don’t have to be perfect

Remember, you don’t need to eat whole foods 24/7 for your diet to be healthy or sustainable. Being too strict can make it harder to stick with long term. If you’re out with friends and fancy a slice of cake, go for it!

A helpful approach is the 80/20 method, which is where you eat whole, nutritious foods about 80% of the time and allow yourself flexibility the other 20%. This mindset reduces pressure, supports balance, and helps maintain a healthy lifestyle without feeling deprived.

Final thoughts

Embracing a whole foods-based diet doesn’t have to be complicated or restrictive. By focusing on simple, natural foods and making small, manageable changes, you can enjoy a sustainable way of eating that supports your long-term health and wellbeing. Whole foods nourish your body, help regulate energy and appetite, and protect against chronic diseases, all while being adaptable to your lifestyle and tastes. Remember, balance is key, and allowing yourself flexibility will make this way of eating both enjoyable and lasting. Start where you can, be kind to yourself, and let whole foods guide you toward a healthier, happier life.