Home Eat Well Top Myths about Whole Foods Plant Based Diet Part 2
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