Breaking Down Whole-Food Plant-Based Nutrition

I wish I knew ten years ago what I know today. It would have saved me so much frustration and discomfort. I’m talking about my discovery of whole food plant-based nutrition. The term was coined by Dr. Colin T. Campbell, New York Times best selling author, describes a way of eating that celebrates plant-based foods. 

Plant-based eating continues to grow in popularity, but I find there’s a lot of confusion around it. So today, I’m going to eliminate the confusion, break down what plant-based nutrition is, and explain why so many people are starting to adopt this type of nutrition for themselves.

But first, before we go on, I want you to understand something: The goal of this post is not to “persuade” you to begin eating this way. The goal is simply to clarify the differences between veganism, vegetarianism, and whole-food plant-based eating; provide you with the facts about whole food plant-based nutrition, and explain what led to Noah and me going plant-based. 

Let’s start by clarifying the differences between these three diet categories. The titles are often inaccurately used interchangeably. We’re only going to get into the practical daily diets of these three groups without discussing the philosophical reasoning some people adopt these ways of eating.

 The differences between vegetarianism, veganism, and whole-food plant-based

Vegetarianism

In general, vegetarians abstain from the consumption of meat (red meat, poultry, seafood, and the flesh of any other animal). They still consume most animal by-products such as eggs, milk, and cheese – any foods that don’t require the slaughter of the animal. What is included or excluded depends on the type of vegetarian diet.

And yes, I said “type” of vegetarian because there are different varieties of vegetarians.

As Mayo Clinic explains, there are five to six different types of vegetarian diets depending upon your definition:

• Lacto-vegetarian: exclude meat, fish, poultry, and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt, and butter, are included.

• Ovo-vegetarian: exclude meat, poultry, seafood, and dairy products, but allow eggs.

• Lacto-ovo vegetarian: exclude meat, fish, and poultry, but allow dairy products and eggs.

• Pescatarian: exclude meat and poultry, dairy, and eggs, but allow fish.

• Semivegetarian diet or flexitarian diet: mostly plant-based diet but includes meat, dairy, eggs, poultry, and fish on occasion or in small quantities.

Some people also lump veganism into the vegetarian group, but I’ll explain how they’re different.

Veganism

In general, vegans don’t consume any animal products. That includes any meat or fish as well as animal by-products such as dairy products, eggs, or anything else that comes from an animal.

Whole food plant-based nutrition (WFPB)

I’ve heard many people mistakenly assume veganism and whole food plant-based nutrition (WFPB) are one and the same. Yes, both diets eliminate animal products, but there is a distinct difference between the two. You could live on potato chips, soda, and processed pastries and call yourself a vegan.

The biggest difference between veganism and WFPB is that the former only focus on eliminating animal-based foods from the diet regardless of a food’s nutritional value. But WFPB focusses on consuming whole foods that are grown from the ground, not created or manufactured.

Whole food plant-based nutrition eliminates all meat, fish, dairy products, eggs, and any other animal products and focusses on consuming unprocessed whole plant-based foods that come from the ground.

Whole food plant-based nutrition results: the facts

Let’s talk about the cold, hard, objective facts of whole food plant-based nutrition. If you’re skeptical, that’s okay. I was too before I began to look into the research. 

But now, I take comfort in the amount of research that has been poured into this way of eating. WFPB remains the only documented solution to preventing and even in many cases reversing heart disease, the number one leading killer in America. It’s also been shown to improve Type 2 diabetes.

Neither of us has the time to cover all the overwhelming evidence supporting plant-based nutrition, but let me highlight just a couple of studies.

The Lifestyle Heart Trial

From 1986 to 1992 Dr. Dean Ornish conducted a randomized invitation-only study of 48 patients suffering from coronary heart disease. This is a heart disease caused by plaque buildup in the wall of the arteries that supply blood to the heart often leading to a heart attack.

The patients were split into two groups: one followed “usual-care” involving a lipid-lowering medication regime. The other group was given “intensive lifestyle changes.” They were directed to follow a 10% fat whole foods vegetarian diet. They were also prescribed an aerobic exercise routine and given stress management training.

After just one year, the group following intensive lifestyle changes saw a regression in their heart disease. Without taking any medication they experienced a “37.2% reduction in low-density lipoprotein (LDL) cholesterol levels and a 91% reduction in the frequency of anginal episodes.” 

After five years their results were even more dramatic. However, the group prescribed usual-care experienced twice as many cardiac events during this time.

The China–Oxford–Cornell Project

The China–Oxford–Cornell Project, otherwise known as “China-Oxford-Cornell Study on Dietary, Lifestyle and Disease Mortality Characteristics in 65 Rural Chinese Counties”, was a 20-year study of the connection between diet and disease. This study is perhaps the largest comprehensive study of human nutrition ever conducted. It was completed as a partnership between Cornell University, Oxford University, and the Chinese Academy of Preventative Medicine. 

In fact, The New York Times called it "the Grand Prix of epidemiology.”

Why do I tell you all that about this study? To explain just how thorough The China-Oxford-Cornell Project was.

The team of researchers studied populations in rural China where diseases common to Western culture were virtually non-existsent. On the surface, most people dismiss such a claim citing superior genetics or an active lifestyle. However, the time and depth of the study revealed such factors had nothing to do with it.

When people from these regions moved to Western cultures they succumbed to the same common ailments affecting the people of that region. The Chinese people living in these regions lived on a completely plant-based diet. Mainly rice and plants and no meat, dairy, fish, or eggs.

Over two decades of research Dr. Colin T. Campbell and his team concluded these people’s health and ability to avoid diseases such as cancer, heart disease, and diabetes was attributed to nothing other than their plant-based diet.

What led to Noah and me going plant-based

So what led to Noah and me going plant-based? For starters, the two studies I just mentioned played a convincing role. Between family and friends, we’ve been asked this question a lot. And Noah answers with three words: The China Study. It’s a New York Times bestseller written by Dr. Colin T. Campbell. In it he discusses a lot of the findings from The China–Oxford–Cornell Project.

Well, that’s where it started for him. Prior to picking up the book, whenever Noah heard the words vegan or vegetarian he laughed. He has an affinity for personal experiments. And when one of his favorite authors recommended a book he decided to read it If for no other reason to prove it wrong.

His logic went something like this: “I eat red meat at least five times a week – I cannot give it up.” He was convinced if he did enough research he would be able to discredit the book’s message. In a matter of six months, he consumed every research paper and book he could find arguing for and against plant-based eating.

During this time he decided to go plant-based for two weeks. He wanted to see if he’d notice any difference good or bad. Prior to joining him, he ate oatmeal and about every combination of greens, vegetables, and quinoa he could think of. Honestly, I’ve never seen one person consume so many sautéed vegetables.

But after one week, he couldn’t help but share the benefits he was experiencing. He had more energy than ever before in spite neither of us sleeping (thanks to our newborn’s sleep schedule). He had experienced chronic pain in his right wrist from an old basketball injury. But in a matter of a week, it went away.

After two weeks he decided to prolong his experiment. Instead of cooking multiple meals, I decided to join him. Honestly, I didn’t expect it to last much longer length. But I too felt the benefits. Instead of constantly feeling fatigued as a nursing mother caring for a newborn and getting very little sleep, I had more energy than ever before. It was the strangest thing: I was getting less sleep but feeling more energized!

It was enough of a benefit to keep me going. We were both convinced. What began as an experiment for Noah became our new nutritional standard.

Conclusion

Like I said before, my goal is not to try to convince you to give up meat. But if you’re willing to try, then I’m here to support you. I think you’ll be pleasantly surprised if you commit to the two-week experiment.