DietsNutritionPlant Based Diet

Top Myths about Whole Foods Plant Based Diet Part 2

Key Points

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


Dr. Sean

Sean Hashmi, MD, MS, FASN is a practicing Nephrologist and Obesity Medicine Specialist in Southern California. He is founding director of, a non-profit, non-commercial site focused on evidence based nutrition, health, and wellness. Dr. Hashmi graduated from the University of California, San Diego Medical School. He completed his residency in Internal Medicine at UCLA-Olive View Medical Center followed by a fellowship in Nephrology at the University of California, Los Angeles.

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