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    Home » Nutrition and Wellbeing » The Benefits Of A Whole Food Plant Based Diet

    The Benefits Of A Whole Food Plant Based Diet

    Created on January 4th, 2017 · Last updated on April 20th, 2022 · Leave a Comment

    Organic vegetables on wood.Harvested vegetables. Rustic setting with pumpkins, peppers, tomatoes and lettuce
    Glass of green healthy smoothie decorate with ingredients, top view, copy space
    Vegetarian curry with cauliflower and chickpeas served in metal bowls with rice, healthy vegan food, indian cuisine

    Medically reviewed by Shahzadi Devje, Registered Dietitian (RD) & Certified Diabetes Educator (CDE)

    We certainly aren't restricted for choices of diets. The diet landscape is glutted with plans that promise rapid weight loss - yet fail to deliver. Many diets are arduous to follow, utterly untenable and leave us under a black cloud casting a shadow of negative emotions. 

    Organic vegetables on wood.Harvested vegetables. Rustic setting with pumpkins, peppers, tomatoes and lettuce
    Harvested organic vegetables on wood.

    Feelings of failure, guilt and frustration are common signs following a diet disaster. According to Keith-Thomas Ayoob, associate clinical professor at Albert Einstein College of Medicine in New York: "The worst diet? A fast one. Guaranteed to fail. It will leave you feeling like you failed the diet, but the real failure was choosing it."

    There are so many diets out there; it's difficult to know which one is best for you. With hundreds of options available and money-making schemes at every turn, how can we be sure that the plan chosen will work? As if sorting through all these diet types on our own wasn't enough pressure already!

    Sliced fruit and blueberries on a marble Board, healthy snack.
    Sliced fruit and blueberries on a marble Board, healthy snack.

    What is a whole food plant based diet?

    Rest assured it's not about eating vegetables all day, every day. Rather, a whole food plant based diet (WFPB) diet encourages consumption of wholesome, unrefined or minimally refined plants.

    Whole food plant based diets may also be called vegan, vegetarian or "plant-based" diets. These terms refer to eating foods that come from plants such as vegetables and fruits, grains like oatmeal and brown rice, beans and legumes like lentils and chickpeas, tofu dishes made with soybeans, nuts and seeds like walnuts, chia seeds and almond butter on whole wheat toast for breakfast.

    It's important to note that whole food plant based diets don't necessarily need to eliminate all animal products. Instead, the focus is on eliminating foods that are processed such as ready-made hot dogs, bacon, and even some cheeses. There is still the option of consuming whole foods from animals like eggs, milk and yogurt without added sugars or other preservatives.

    Assortment of Legumes - lentils, peas, mung, chickpeas and different beans. Top view.

    What whole food plant based diet is not: whole food vegan diets are not just about the types of foods that you eat but it also has to do with how and where your foods come from. This means avoiding or minimizing your intake of ultra processed or packaged goods such as frozen dinners, chips, crackers, cookies (refined grains) and soda in favour of whole ingredients like minimally processed foods: whole grains, whole fruits and vegetables.

    The benefits of a WFPB diet

    Backed by a strong body of evidence, the plant based diet is one of the best choices. Recognized as nutritionally adequate, it's one of the only diets shown to be sustainable long-term, perhaps because people are able to follow through and notice the results.

    Beyond weight loss - without calorie counting or cutting out major food groups, this type of diet is generally associated with a healthy lifestyle. It has been shown that whole food plant based diets have many benefits such as lower blood pressure, lower cholesterol, and a reduced risk of chronic diseases like heart disease. Whole food diets have also been shown to reduce the risk for diabetes by lowering unhealthy fats in the blood that can lead to insulin resistance or type 2 diabetes.

    Vegetarian buddha bowl. Raw vegetables, tofu and bulgur in white bowl. Vegetarian, healthy, detox food concept
    Vegetarian buddha bowl. Raw vegetables, tofu and bulgur in white bowl.

    Interestingly, those following a plant based diet appear to have an accelerated resting metabolic rate -- 11 percent higher than those eating meat. This means that without even accounting for exercise, those who avoid animal products may burn more calories at rest than those who do not.

    And we've just begun to scratch the surface of science. Mounting evidence reports on a myriad of health benefits of consuming a whole food plant based diet. Researchers from Loma Linda University found that vegetarians had a lower body mass index (BMI) than non-vegetarians. This association persisted despite both groups in the study having similar caloric intakes. Beyond combating obesity, vegetarians had a 12 per cent lower risk of death over a six-year period compared with non-vegetarians.

    When discussing plant based nutrition and chronic diseases, according to Philip J. Tuso, MD and his colleagues, "Physicians should consider recommending a plant based diet to all their patients, especially those with high blood pressure, diabetes, cardiovascular disease or obesity."

    Glass of green healthy smoothie decorate with ingredients, top view, copy space
    Glass of green healthy smoothie decorate with ingredients.

    In Dan Buettner's book, The Blue Zones Solution: Eating and Living Like the World's Healthiest People, the blue zone communities, identified as the healthiest populations in the world with the highest concentrations of centenarians, follow a plant based eating pattern - centred around whole grains, fruits, vegetables and legumes.

    What health risks are associated with a plant based diet?

    The healthiest populations in the world - centenarians from blue zones such as Nicoya Costa Rica; Sardinia Italy; Okinawa Japan; Icaria Greece and Loma Linda California - have been found to follow a plant based diet and have a significantly lower risk of disease compared to those in the developed world.

    mediterranean diet

    According to Buettner, "While health is one of the reasons people choose these lifestyles - after all, centenarians don't get there by accident- they also share other traits: lifestyles that are more in harmony with our bodies and nature."

    In order to reap the benefits of eating a whole food plant based diet, it's important to be aware of health risks that may occur. There have been some studies done on veganism and vegetarian diets in the past that found an association with nutrient deficiencies such as vitamin B12, iron deficiency or lower levels of omega-three fats from fish oils.

    So planning is key to ensure you have a stash of nutrient-dense whole food plant based recipes - making sure you're getting enough of them in to avoid health risks.

    Supplements

    The supplements that exist for the vegan diet are often limited and can be expensive. A reliable plant based multivitamin supplement will ensure you're getting an adequate intake of B12, calcium, iron, zinc, vitamin D and plant based omega fatty acids (among others). The aforementioned nutrients are important in maintaining optimal health on a whole food plant based diet.

    Dry bulgur wheat grains in bowls close up
    Dry bulgur wheat grains in bowls.

    How to get started on your own plant based journey

    The first step is to assess how committed you are. Consider how much time, money and effort you're willing to invest in your health.

    There's no denying it: this type of diet takes work. You'll have to do more reading about what healthy whole foods look like, how they taste, the benefits; how a plant based lifestyle can have a positive impact on your body and how to shop for them.

    If you're beginning this journey, start by following the three R's:

    • Reduce processed foods in favour of whole food plant based ingredients, such as vegetables;
    • Replace animal protein with vegetarian sources such as tofu or beans; remove dairy products from your diet
    • Find replacements for foods that you love that still satisfy your cravings

    It's hard to resist a juicy burger, but how about trying a burger made with black beans and sweet potatoes or veggie patties instead? You could also go for delicious plant based dishes such as chili with hearty quinoa and lentils, creamy cashew butter soup, pumpkin lasagna or kale salad with roasted chickpeas and avocado dressing.

    Eating a plant based diet doesn't have to be complicated or expensive; It's all about making smarter choices about foods to be healthy. If you'd like a leg up, check out all the meal plans in my shop. You'll find heaps of delicious whole unrefined foods to enjoy for breakfast, lunch and dinner.

    Vegetarian curry with cauliflower and chickpeas served in metal bowls with rice, healthy vegan food, indian cuisine
    Vegetarian curry with cauliflower and chickpeas served in metal bowls with rice.

    Why you should cut back on dairy, eggs, meat, and fish for health reasons

    There's plenty of evidence that eating a plant based diet is good for your heart health - it may even be better than following a more conventional health plan.

    A review of health studies from the Academy of Nutrition and Dietetics found that a vegan diet can be just as good for blood pressure control, cholesterol management, weight loss and diabetes prevention through calorie restriction as other diets with animal foods such as Paleo or Mediterranean.

    This dietary pattern is also associated with lower risks for cancer (particularly breast cancer), type 2 diabetes, heart disease and high blood pressure.

    Recipes for breakfast, lunch and dinner that are vegan or vegetarian

    Breakfast recipes featuring plant based foods

    close up of a pan of shakshuka with eggs garnished with olives, herbs, avocado slices and artichoke, with a bowl of raw eggs and naan bread close by - flatlay

    Moroccan Shakshuka Eggs With Lentils

    The best Shakshuka Eggs with lentils is served! Settle into back-to-routine with my fuss-free one-skillet marvel – Moroccan Shakshuka. Eggs gently poached in a thick tomato-lentil sauce infused with smoked paprika, cumin and garnished with fresh cilantro and olives.
    Check out this recipe
    flat-lay image of dish with cranberry apple crumble topped with sliced apples with dried cranberries in a bowl

    Vegan Cranberry Apple Crumble Recipe

    This Cranberry Apple Crumble recipe is a sweet and tart delight! It’s easy to make, vegan, gluten-free and packed full of nourishing ingredients. Yup, it’s my Desi~licious healthier spin on dessert, using wholegrain oats, relying on the sweetness and flavour of dried cranberries, apples and coconut. And guess what? It isn’t loaded with added sugar either! No matter what season, this luscious recipe will satisfy that sweet tooth.
    Check out this recipe
    fry pan of vegan tofu scramble with red pepper cubes topped with cilantro and green chilli and two slices of pumpernickel bread placed on top

    Masala Vegan Tofu Scramble Recipe

    Busy health-seekers on the hunt for tasty, healthy meals — meet your new favourite vegan masala tofu scramble recipe! This south Asian-inspired dish hits the spot every time. It's bursting with flavour, delicious enough for meat-eaters and done in 30 minutes.
    Check out this recipe
    bowl of egg oatmeal breakfast topped with mange tout and lemon slices

    Desi~licious Masala Egg Oatmeal Breakfast

    Looking for easy and healthy breakfast ideas? Take your oatmeal to the next level with my savoury Masala Oatmeal Breakfast recipe - featuring eggs. It's the ultimate busy-bee brekkie, bursting with nourishing heart-healthy ingredients. A creamy, rich amalgamation of rolled oats, onion, peas and tomatoes. All mixed with eggs, chillies and cilantro, and infused with traditional South Asian spices to create a spicy and Desi~licious breakfast. 
    Check out this recipe
    two bowls of chocolate and pumpkin smoothie breakfast topped with raspberries, pomegranate and nuts

    Chocolate And Pumpkin Breakfast Smoothie

    This dairy-free Chocolate and Pumpkin Breakfast Smoothie is perfect if you've got a sweet tooth and after an easy and healthy nourishing breakfast recipe. It's rich, creamy and decadent. Plus, with zero added sugar and bursting with good-for-you ingredients, it'll surely power you through till lunchtime!
    Check out this recipe
    two jars of chocolate chia pudding topped with fresh strawberries with strawberries around

    Chocolate Chia Pudding

    Need an excuse to eat chocolate chia pudding? Look no further. This easy and healthy chocolate chia pudding is perfect as a breakfast, snack or dessert. Vegan and naturally sweetened with dates, this is one sweet recipe you will make again and again. Made with brazil nuts and perfect as a make-ahead recipe to power you through the week.
    Check out this recipe
    healthy green smoothie bowl topped with sliced peaches, raspberries, coconut and chia seeds

    Healthy Green Smoothie With Chia and Peach

    Shake up your breakfast game with this vegan energy-packed healthy Green Smoothie with Chia and Peach. A beautiful blend of sweet fruits and fresh green spinach to create an easy and healthy recipe - to power you through the day!
    Check out this recipe
    homemade granola parfait layered with yoghurt and dried prunes

    Homemade Granola

    Now you can easily create your own homemade granola - minus the preservatives. A plant powered recipe, made with real pumpkin and fiber rich oats, heart healthy almonds and sunflower seeds, and naturally sweetened with maple syrup - this recipe is the perfect choice as a healthy breakfast or nourishing snack.
    Check out this recipe

    Lunch and dinner recipes featuring whole grains, legumes, fruits and vegetables

    glass bowl with layers of grilled vegetables and leafy greens with a dressing bottle in the background

    Vegan Za'atar 7 Layer Salad Recipe

    A classic Midwestern salad gets a vegan Middle Eastern makeover. Enjoy this healthy plant-based twist to the old fashioned 7 layer salad recipe. Layers of arugula, grilled peppers, zucchini, corn, lentils, jalapeno and parsley are topped with the best tangy Za'atar dressing.
    Check out this recipe
    Bowl of Indian pav bhaji topped with onion slices and lemon segments on a black decorative tray with bread buns on the side and fresh herbs

    Homemade Pav Bhaji

    Pav Bhaji is a famous Indian street food recipe. It's a thick and spicy mashed vegetable dish cooked in a masala of onion, tomatoes, garlic, ginger, and dried spices. Served with toasted buns (pav). It incorporates a colourful mix of vegetables (bhaji): cauliflower, peppers, carrots, and potatoes to create a lip-smacking healthy Indian dinner recipe. This version isn't loaded with butter - yet promises oodles of flavour! Learn how to make pav bhaji at home.
    Check out this recipe
    a plate of kale and quinoa salad with tomatoes, red onion and mung beans

    Kale and Quinoa Salad

    This Kale and Quinoa Salad recipe calls for beautifully colourful ingredients to brighten your day. It's a stellar recipe — especially if you're on the hunt for salad ideas for lunch. Best for summer days, healthy meal prep for the week, or a nourishing side salad for cookouts and BBQs. Vegan and gluten-free.
    Check out this recipe
    Spicy oven baked french fries loaded with peppers, cucumber and dressings with chopped herbs on a wooden board

    Bhangra Masala Oven Baked French Fries | Easy and Healthy Desi Recipes

    Why buy ready-made when you can make the best Oven Baked French Fries at home. Bhangra, you wonder? Well, the zesty flavours truly make your taste buds break out into Bhangra. Thin strips of potatoes tossed in olive oil and a simple Desi~licious spice mix: chaat masala and red chilli powder and baked to perfection. Served with a scattering of rainbow vegetables and jalapeno. The dish is finished elegantly with a drizzling of vegan ranch tamarind chutney and fresh mint.
    Check out this recipe
    close up of kale salad topped with spicy chickpeas and dried cranberries

    Massaged Kale Salad With Spicy Roasted Chickpeas

    A refreshing and flavorful kale salad, tossed in a creamy avocado-herb dip and topped with slightly-crispy spicy chickpeas. Now that's one salad you won't be able to resist.
    Check out this recipe
    daal makhani in a silver bowl on a round tray on top of a maroon velvet cloth with maroon flowers and roti in the background

    Daal Makhani | Coconut Lentil Curry

    Rich. Spicy. Exquisite. A mouthwatering and aromatic Indian dish, Daal Makhani is a thick, hearty lentil curry, made with brown lentils and red kidney beans in a creamy coconut and tomato sauce and seasoned with traditional Indian spices. This meatless meal is a guaranteed winner! High protein, vegan and gluten free.
    Check out this recipe
    two half tofu sandwiches stacked on top of one another, filled with salad and beetroot on a wooden board

    Pan-Seared Peanut Butter Tofu Sandwich

    Take meatless Monday to the next level with this scrumptious vegan tofu sandwich, filled with cucumber slices, spinach leaves, grated beetroot and creamy guacamole. It features thin slabs of pan-seared tofu, doused in the best tofu marinade: peanut butter, Sriracha hot sauce, garlic, and soy sauce whizzed together to create a flavour-packed tofu recipe
    Check out this recipe
    a bowl of zucchini noodles spaghetti topped with a simple curry sauce with lemon slices

    Easy Curry Sauce With Zucchini Noodles Spaghetti

    Zucchini noodles spaghetti topped with a lip-smacking quick and easy curry sauce! A healthy, gluten free, meal that's on your table in under 30 minutes. Serve this zucchini spaghetti with a side salad to create a nourishing complete meal!
    Check out this recipe
    two bowls of creamy vegan pasta Indian style with a side of roasted vegetables and flowers in the foreground

    Creamy Vegan Pasta - Indian Style

    If you're craving comforting recipes - you'll want to curl up to this creamy vegan pasta - Indian style. Penne pasta lusciously coated with a thick sauce to create an easy and healthy recipe that's loved by our family.
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    Two bowls of yellow daal topped with squash and limes wedges placed on trays

    Desi~licious Daal With Roasted Butternut Squash

    There's nothing quite like daal. Delicious, comforting and family-friendly, it's a healthy vegan dinner we adore. Made with yellow daal (split moong beans), roasted butternut squash and infused with cumin, cinnamon, curry powder and smoked paprika. T
    Check out this recipe
    pan of eggplant curry on a gold tray garnished with lemon slices

    Indian Eggplant Curry With Potatoes

    If you haven't yet figured out your go-to Desi recipes, this Indian eggplant curry is the solution. It's one of the simplest ways to pull off a flavour-packed healthy eggplant curry recipe — with all the cooking action in one pot. Also known as brinjal curry, cubes of eggplant and potatoes are simmered in a thick mildly-spiced tomato sauce to create a family friendly dinner. Vegan, gluten free, and it isn't drenched in oil either.
    Check out this recipe
    2 bowls of superfood vegetarian chili on a traditional Pakistani straw basket with herbs and tomatoes

    The Best Healthy Chili Recipe You'll Ever Eat

    Learn how to make this Desi~licious healthy chili recipe that's chock full of vegetables. It's our favourite vegan chili recipe - that's also freezer-friendly.
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    lettuce leaves filled with baingan bharta (Indian eggplant recipe) with a bowl of baingan bharta in the center.

    Baingan Bharta (Indian Eggplant)

    Easy, quick to prep and scrumptious. This Baingan Bharta (Indian Eggplant) is a sure pleaser for the entire family. Roasted eggplant cooked in aromatic South Asian spices, simmered  in a thick tomato-pepper sauce and garnished with tangy lemon and cilantro. If you're on the hunt for healthy desi recipes - with less oil, spices and salt - this is it! Best enjoyed with roti, quinoa, or lettuce leaves. Vegan and gluten free.
    Check out this recipe
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    Vegan Tikka Masala Recipe

    Want to learn how do you make the best tikka masala sauce from scratch? Look no further! This vegan tikka masala recipe is loaded with plant-based ingredients and the perfect easy and healthy ethnic recipe to feed a crowd.
    Check out this recipe
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    Lunch in a Jar: Mediterranean Quinoa Chickpea Salad

    On a hunt for a simple and easy way to enjoy lunch at the office? Try this gluten free, low GI and portable Mediterranean Quinoa Chickpea Salad in a jar. It’s delicious, nourishing and oh so satisfying - minus the sogginess!
    Check out this recipe

    Tips for staying healthy while eating out or travelling as a vegan/vegetarian

    If eating out at restaurants is a big part of your lifestyle, make sure to read the menu carefully. The restaurant might have a section for vegetarian, vegan or gluten free items.

    • Find and arrange restaurants that offer such options. You may need to call some restaurants ahead of time. When travelling, yelp and vegantravel.com are good places to get you started.
    • If you are a vegan, make sure to ask for no cheese, butter or eggs in crepes etc.
    • Pack your favourite snacks
    • Know the location of the nearest grocery store
    • Opt to fly with airlines that support a vegetarian diet
    • Pack healthy, plant-based snacks in your carry-on bag to avoid drastic diet derailments

    Bottom Line:

    A pure vegetarian or vegan diet may not be embraced by most. Such a drastic transformation is overwhelming and unrealistic. Shifting the pendulum towards a more plant-based food approach with reductions in foods of animal sources confers a survival advantage. In other words, there is no need for a radical shift towards an exclusively plant based diet; rather, a progressive and gentle approach.

    For those considering the transition, the Dietary Approaches to Stop Hypertension (DASH) and the Mediterranean diet are excellent options -- with proven health benefits. "Both use 'real food' for people who live in the real world, are incredibly healthful but also affordable," says Ayoob. Predominantly plant-based, they feature lean sources of protein; fish and poultry, with limited red meat.

    Desi~liciously Yours,
    Desiliciousrd Shahzadi Devje chopping vegetables in her kitchen
    Shahzadi Devje

    Shahzadi is an award-winning registered dietitian (RD) regulated by the College of Dietitians of Ontario and certified diabetes educator (CDE), approved by the Canadian Diabetes Educator Certification Board. A YouTuber and notorious foodie, she's dedicated to helping you end your cooking wars, transform your health, and be the best version of yourself! Shahzadi is an on-air nutrition expert for CTV Your Morning and a regular contributor for Global News and other national media outlets.

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