What is a WFPB?

WFPB = Whole Food Plant Based

Whole foods are plant foods that are unprocessed and unrefined, or processed and refined as little as possible, before being consumed. Examples of whole foods include whole grains, tubers, legumes, fruits, vegetables. 

definition of “whole foods”; wikipedia

What is a WFPB?

A WFPB, or Whole-Food Plant-Based Diet, is a nutritional lifestyle which focuses on what’s included in your overall diet rather than the norm of the fad diet craze which is filled with focus points on what’s excluded.

A WFPD diet is one which includes whole, plant-based foods in the menu. Strictly speaking, this isn’t a “diet” in and of itself. Rather, it’s an eating pattern which includes healthier choices.  

For example:

A Vegan Diet is called such because it excludes meats, shellfish, poultry, eggs, and any sort of animal product. Technically speaking, vegans can eat a plethora of processed foods on the market. Cane Sugar is a vegan food, yet we know that it’s not really all that healthy when served in the amounts in which we tend to consume.

A Vegetarian diet is thought to be healthy because it excludes meat, and poultry but allows for dairy, eggs, and shellfish. A vegetarian diet also includes room for processed foods like those cherry pies you can buy in the bakers’ corner of your grocery store, as well as most chips, and deep-fried processed vegetables.

As for WFPB Diets…

When a person is following a whole-food, plant-based diet they are eating foods with minimal processing. Foods that are acceptable on any WFPB diet include whole grains, vegetables, fruits, and legumes. In moderation, you can consume nuts, seeds, avocados, natural sweeteners, soy, and unrefined grain products like brown rice.

Sometimes, products have a “Vegan” or “Vegetarian” stamp, and we automatically assume it’s healthy, however that’s not always true. Faux cheeses and faux meats are often processed and contain artificial ingredients that are not allowed on this diet.

Since these diets focused on foods that are not processed white flours, white rice, and added sugars are not included within the scope of these diet plans.
WFPB comes in many expected and unexpected forms

One general myth is that WFPB diets exclude meats in all forms. This isn’t technically true. All you vegans and vegetarians are about to cringe, but the Ketogenic Lifestyle, in its purest form, is a WFPB diet. Since meats and other animal products aren’t the only sources of fat, nor are they the best source of fat, many of us following the Ketogenic Lifestyle have incorporated WFPB diet dogmas into our daily lives.

This leaves room for someone who’s more fat/protein efficient to eat foods like raw or canned olives, avocado’s, and nuts along with our leafy greens like Kale, Spinach, and many lettuces.

A Vegan diet can be a meatless diet void of any animal or animal by-product but still miss the mark on the WFPB idea. Vegetarians who eat processed ho-ho’s aren’t following a WFPB diet.

The Mediterranean diet focuses on carbs while including healthy Monounsaturated fats along with small amounts of poultry, shellfish, and even the occasional red meat plate. The Ketogenic diet can be formulated to center on Strawberries, Blueberries, Avocados, and leafy greens with the occasional Chicken thighs.

General Rules:

Reach for whole foods rather than processed. If you don’t like cutting and carving your honeydew or watermelon, that’s okay. Rather than reaching for the Dole fruit packs, which are undoubtedly packed with High-Fructose corn syrup, ask the produce department of your grocery store to carve it for you.

Most offer this service, but you have to ask. On the other hand, most produce departments have pre-packaged and portioned fruit bowls that don’t include lots of extra ingredients and processing steps.

Skip the refined grains. This means white bread, cereals, etc. Most cereals down that box aisle are packed with sugar. Refined grains like white flour, bread, and rice are processed.  

Basically, your version of a WFPB diet will incorporate whole, minimally processed foods into your diet and crowd out those processed foods like breads, cakes, ice-cream, or sugary laden drinks.