What is a Wholefood?
Wholefood is food in its
natural state, unprocessed and still 'whole' in nature. A pear, a carrot, a
wheat berry, an almond, an oyster; they are all whole foods.
Nature is very clever, as within whole foods are
all the nutrients which are required to break them down so that they can be
assimilated by the body. For example, a grain of wheat in its entirety has
B vitamins, chromium and magnesium, all of which are needed to break down
the carbohydrate in the grain. Similarly, potatoes, which are high in
starch and carbohydrates, have high levels of lipoic acid in the skin which
helps with carbohydrate metabolism.
Processed foods are the
opposite of wholefoods, as they have been pulled apart, mostly for
increased shelf life. By separating out the orignal components the
nutritional value of the food is greatly diminished. These products can
often be termed as 'nutrient robbers' as they use the bodys nutrient
reserves to break them down, as is the case for refined wheat, which lacks
its outer husks which contains B vitamins and chromium to break down the
carbohydrate.
So how can we enjoy our current diet while basing it
on whole foods? Here are some handy substitutions to get you
started:
White, multigrain,
wholemeal bread
White bread is devoid of any nutrition,
multigrain is usually white with some
kibbled grain added in and wholemeal is still processed as the meal is
added to the white flour. Try breads made on wholegrain milled flour
instead, as these use the whole grain.
Pasta
Conventional pasta is made of highly processed
durum wheat. A better alternative is spelt, kamut or rye pasta, which is
available from a health food shop.
Cakes, biscuits and baked goods
Conventionally bought
baked goods are generally very refined, using white flour and margarine. A
better option is to make your own using wholegrain flours, or to look for
products with a basic ingredient list - if you don't know what the
ingredient is then don't eat it!
Cereal
Conventional cereals are highly processed and
often have added sugar! Try having a wholegrain cereal such as puffed brown
rice, porridge or a wheat free natural muesli.
Sugar
Sugar is the processed juice of
the sugar cane. Raw, unprocessed honey is a good alternative, it has a
lower GI and is high in beneficial bacteria and B vitamins.
White rice
White rice is generally
highly polished which removes many of the vitamins and minerals. Brown rice
is a great alternative, but remember you have to cook it for much longer
than white rice, otherwise it will be chewy. Basmati is the next healthiest
option, with a much lower GI than other white rice.
Processed meats - ham, devon
etc.
Processed meats are turned to a liquid form, then have
hardeners and flavourings added to make them more solid and meat like. A
good alternative is some cooked chicken breast, canned salmon or sardines,
cooked beef or lamb.
