What are the Health Benefits of Eating the World's Healthiest Foods?

Antioxidants

The health-promoting effects of whole foods are thought to be partially related to their abundant and complex antioxidant profile. Fruits, vegetables, whole grains and other whole foods feature a spectrum of antioxidants, including vitamins C and E, the trace minerals selenium and zinc, and a palette of important phytonutrients such as flavonoids and carotenoids.

The protection that antioxidants confer is related to their ability to quench reactive oxygen species (ROS), such as free radicals and other unstable oxygen molecules that are present in our cells and can damage cellular membranes and alter genetic materials if not neutralized. These reactive free radicals and other damaging molecules come from UV radiation, toxins and pollutants that get into our bodies, and even from our own energy producing processes within our cells.

Free radicals and unstable oxygen species are known to promote the development of atherosclerosis, cancer, arthritis, diabetes and a host of other conditions.

It is also known that antioxidants can protect us from the damage these molecules produce in our cells, that different antioxidants provide protection to different parts of our bodies and cells, and that antioxidants work together as a team. Therefore, we need more than just a high amount of a single antioxidant, like vitamin C; we need the gamut of antioxidants provided by a varied whole foods diet to keep the reactive oxygen species like free radicals “in check,” thus minimizing the damage they can cause.

Phytoestrogens

Phytoestrogens, a special class of phytonutrients that include isoflavones and lignans, are found in plant-based foods such as soybeans, flaxseeds and berries. In the past few years, phytoestrogens have received recognition as yet another unique health-promoting feature offered by whole foods. Most notably, a significant number of research studies has shown that Asian populations who consume high levels of soy foods (tofu, soybeans, soymilk) that contain isoflavones, have lower levels of breast, ovarian and endometrial cancers.

These studies associating isoflavones with protection against estrogen-dependent cancers have caught the eye of university researchers all over the world, and even scientists within the federal government at such agencies as the National Cancer Institute. Given that breast cancer is one of the most common cancers in women, and its development appears to be associated with diet, scientists have been very interested in how isoflavones might protect against breast cancers. Subsequent experimental research has clarified shown that isoflavones are converted in the body to hormone-like compounds that have the ability to modulate estrogen activity and dampen its potentially damaging effects in cells within the female reproductive organs.

Dietary fiber and resistant starches

Dietary fiber and resistant starches, compounds featured in plant-based whole foods (notably whole grains) are thought to be yet another contributor to their unique health-promoting qualities. In the large intestines, dietary fiber binds to carcinogens, excess hormone such as estrogens, bile acids, and toxins like pesticides, promoting their excretion from the body. Dietary fiber also supports healthy digestion and, since it is the preferred food of the cells that make up the lining of the intestinal tract, is necessary for a healthy intestinal tract overall.

Resistant starches, a unique class of carbohydrates, pass through the small intestine undigested and then proceed to the large intestine where they undergo fermentation. The by-products of this fermentation process include compounds called short-chain fatty acids(SCFA). One of these SCFAs is butyric acid, which is a compound that supports the health and healing of cells in the small and large intestine. Many research studies have demonstrated that butyric acid impedes the ability of cancer cells to proliferate in the colon, and therefore is protective of colon cancer. SCFAs have also been associated with helping to maintain healthy blood lipid and sugar levels.

Why eat a varied diet of whole foods rather than the standard american diet of animal products and a few refined foods?

Whole foods contain thousands of phytonutrients that have health-promoting properties, as well as vitamins, minerals, and macronutrients like fiber and beneficial fats. During processing, many of these compounds are removed. In particular, the essential omega-3 fatty acids, along with other unsaturated fats, are the first to be removed, in part, because they are often located in highest amounts in the outer surfaces of whole foods, and in part, because they are less shelf-stable in a processed food. They maintain their stability much better in the whole food where they are in their natural place. As an example, think about a fresh piece of tuna. When you cook fresh tuna along with it’s skin, you get the tuna meat with all the omega-3 fatty acids that are so necessary to support your cells’ membranes and promote health.

Now, compare that to canned tuna fish packed in vegetable oil. Not only are about 50% of the omega-3 fats missing, the taste itself has been compromised. StarKist (owned by SJ Heinz), currently claims 1.46 grams of total omega-3s per 6.5 ounce can of albacore tuna, (and this number doesn’t change much in the water-packed versus oil-packed version.) This number is about half of the level that most sources report for fresh baked albacore. For the best flavor and nutrition, the superior choice is fresh tuna, cooked to perfection using one of wonderful Recipes developed for The WHF. Next best choice is water-packed albacore, followed by oil-packed tuna.

When you eat whole grains, you get a high level of minerals, a range of vitamins including all of the energy-supporting B-vitamins, and the essential fats. When processed, a whole grain loses its bran, which contains most of its fiber, minerals, and B-vitamins; and its germ, which contains its essential fats and the family of protective vitamin E compounds called the tocopherols. From refined grains, you get a large amount of simple carbohydrates and starch, a bit of protein, and only a few vitamins from a food that started out with thousands of healthy compounds and a full spectrum of vitamins.

None of the bad stuff

The synergy of beneficial compounds inherent in whole foods may only be one piece of the puzzle as to why these foods are better for your health than un-whole foods. The other important aspect, complementing what whole foods do contain, is what whole foods do not contain.

Whole foods, by their nature, differ from refined foods in that they are not processed with an array of chemical additives. Some of these additives, although featured on the U.S. government’s GRAS (generally recognized as safe) list and legally allowed to be added to the foods sold in this country, are thought to compromise the body’s structure and function and are suggested to be related to a host of skin, pulmonary and psycho-behavorial conditions. (For more information on potentially harmful food additives, see Q&A “What Are the Problems with Conventional Foods?”)

The whole story

The WHF are whole foods whose benefits are, in part, derived from the fact that the nutrients they contain act in concert, rather than simply as single agents. These foods are therefore more than simply the sum of their individual parts. Although researchers have identified and typically focus on single compounds in whole foods that promote health (e.g., antioxidants, phytoestrogens, dietary fiber, and resistant starches), and compounds in refined, processed foods that are health detractors (e.g., synthetic chemical additives), this reductionistic focus only tells part of the story of why a diet rich in whole foods provides numerous health benefits.

The health benefits of the WHF appear to derive from the interaction of all their components rather than any single compound. Individual nutrients contribute, but in their natural context within whole foods, these compounds function cooperatively.

Current scientific research supports this concept. Health-promoting foods work better when consumed containing as much of their original complement of nutrients as possible. Studies exploring the relationship between diet and health consistently show health benefits from eating minimally processed whole foods; whereas, studies focusing solely on isolated compounds have yielded mixed results.

An example of this is the research examining the relationship between beta-carotene and cancer. Epidemiological studies show a relationship between consuming whole foods high in beta-carotene, such as vegetables like carrots, with a lower risk of cancer. These observations have led researchers to test the effects of beta-carotene itself on preventing cancer. Studies using synthetic (chemically-made and purified) beta-carotene have not supported that beta-carotene, by itself, can protect against cancer. Instead, in some of these studies, people who smoke were found to have higher rates of cancer when given the synthetic beta-carotene supplement than smokers who did not take the supplement.

These conflicting results (whole foods high in beta-carotene showing protection, while isolated synthetic beta-carotene did not) suggest the protective effect depends on the full carotenoid profile and co-occurring phytonutrients in whole foods, not on beta-carotene alone. Whole carrots, for instance, contain alpha-carotene, lutein, and polyacetylenes alongside beta-carotene, all of which may contribute to the observed associations.

This pattern recurs across nutrition research: isolated nutrient supplementation rarely replicates the disease risk reductions observed with whole-food dietary patterns. Whole foods contain thousands of bioactive compounds, many still uncharacterized, that appear to function in concert.

Topics

Discussion

Introduction

On-going research by Agricultural Research Service-funded scientists at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University also suggests that healthy whole foods eating habits are also directly connected to healthy eyes. Eating fruits, vegetables and whole grains rich in antioxidants translates into a lower incidence of cataracts-a clouding of the eye’s lens that impairs vision and is found in almost half of all Americans over age 75. Researchers examined food questionnaires completed over 13 to 15 years by 478 nondiabetic women aged 53 to 73 who were participants in the Nurses’ Health Study and had recently been diagnosed with cataracts. Those women whose diets had included more vitamin C, E, riboflavin, folate, beta-carotene, lutein and zeazanthin were found to have less cloudiness than women with the lowest intakes of these antioxidant nutrients.(December 3, 2003)

The health effects of whole foods reflect both what they contain and what they lack. Understanding both sides clarifies how minimally processed, organically grown foods contribute to disease risk reduction.

All the good stuff

Epidemiological data consistently associate higher consumption of whole plant foods with reduced risk of chronic disease. The specific compounds most studied for their protective effects include antioxidant vitamins and phytonutrients, phytoestrogens, dietary fiber, and resistant starches, all concentrated in fruits, vegetables, whole grains, and legumes.

Antioxidants

The health-promoting effects of whole foods are thought to be partially related to their abundant and complex antioxidant profile. Fruits, vegetables, whole grains and other whole foods feature a spectrum of antioxidants, including vitamins C and E, the trace minerals selenium and zinc, and a palette of important phytonutrients such as flavonoids and carotenoids.

The protection that antioxidants confer is related to their ability to quench reactive oxygen species (ROS), such as free radicals and other unstable oxygen molecules that are present in our cells and can damage cellular membranes and alter genetic materials if not neutralized. These reactive free radicals and other damaging molecules come from UV radiation, toxins and pollutants that get into our bodies, and even from our own energy producing processes within our cells.

Free radicals and unstable oxygen species are known to promote the development of atherosclerosis, cancer, arthritis, diabetes and a host of other conditions.

It is also known that antioxidants can protect us from the damage these molecules produce in our cells, that different antioxidants provide protection to different parts of our bodies and cells, and that antioxidants work together as a team. Therefore, we need more than just a high amount of a single antioxidant, like vitamin C; we need the gamut of antioxidants provided by a varied whole foods diet to keep the reactive oxygen species like free radicals “in check,” thus minimizing the damage they can cause.

Phytoestrogens

Phytoestrogens, a special class of phytonutrients that include isoflavones and lignans, are found in plant-based foods such as soybeans, flaxseeds and berries. In the past few years, phytoestrogens have received recognition as yet another unique health-promoting feature offered by whole foods. Most notably, a significant number of research studies has shown that Asian populations who consume high levels of soy foods (tofu, soybeans, soymilk) that contain isoflavones, have lower levels of breast, ovarian and endometrial cancers.

These studies associating isoflavones with protection against estrogen-dependent cancers have caught the eye of university researchers all over the world, and even scientists within the federal government at such agencies as the National Cancer Institute. Given that breast cancer is one of the most common cancers in women, and its development appears to be associated with diet, scientists have been very interested in how isoflavones might protect against breast cancers. Subsequent experimental research has clarified shown that isoflavones are converted in the body to hormone-like compounds that have the ability to modulate estrogen activity and dampen its potentially damaging effects in cells within the female reproductive organs.

Dietary fiber and resistant starches

Dietary fiber and resistant starches, compounds featured in plant-based whole foods (notably whole grains) are thought to be yet another contributor to their unique health-promoting qualities. In the large intestines, dietary fiber binds to carcinogens, excess hormone such as estrogens, bile acids, and toxins like pesticides, promoting their excretion from the body. Dietary fiber also supports healthy digestion and, since it is the preferred food of the cells that make up the lining of the intestinal tract, is necessary for a healthy intestinal tract overall.

Resistant starches, a unique class of carbohydrates, pass through the small intestine undigested and then proceed to the large intestine where they undergo fermentation. The by-products of this fermentation process include compounds called short-chain fatty acids(SCFA). One of these SCFAs is butyric acid, which is a compound that supports the health and healing of cells in the small and large intestine. Many research studies have demonstrated that butyric acid impedes the ability of cancer cells to proliferate in the colon, and therefore is protective of colon cancer. SCFAs have also been associated with helping to maintain healthy blood lipid and sugar levels.

Why eat a varied diet of whole foods rather than the standard american diet of animal products and a few refined foods?

Whole foods contain thousands of phytonutrients that have health-promoting properties, as well as vitamins, minerals, and macronutrients like fiber and beneficial fats. During processing, many of these compounds are removed. In particular, the essential omega-3 fatty acids, along with other unsaturated fats, are the first to be removed, in part, because they are often located in highest amounts in the outer surfaces of whole foods, and in part, because they are less shelf-stable in a processed food. They maintain their stability much better in the whole food where they are in their natural place. As an example, think about a fresh piece of tuna. When you cook fresh tuna along with it’s skin, you get the tuna meat with all the omega-3 fatty acids that are so necessary to support your cells’ membranes and promote health.

Now, compare that to canned tuna fish packed in vegetable oil. Not only are about 50% of the omega-3 fats missing, the taste itself has been compromised. StarKist (owned by SJ Heinz), currently claims 1.46 grams of total omega-3s per 6.5 ounce can of albacore tuna, (and this number doesn’t change much in the water-packed versus oil-packed version.) This number is about half of the level that most sources report for fresh baked albacore. For the best flavor and nutrition, the superior choice is fresh tuna, cooked to perfection using one of wonderful Recipes developed for The WHF. Next best choice is water-packed albacore, followed by oil-packed tuna.

When you eat whole grains, you get a high level of minerals, a range of vitamins including all of the energy-supporting B-vitamins, and the essential fats. When processed, a whole grain loses its bran, which contains most of its fiber, minerals, and B-vitamins; and its germ, which contains its essential fats and the family of protective vitamin E compounds called the tocopherols. From refined grains, you get a large amount of simple carbohydrates and starch, a bit of protein, and only a few vitamins from a food that started out with thousands of healthy compounds and a full spectrum of vitamins.

None of the bad stuff

The synergy of beneficial compounds inherent in whole foods may only be one piece of the puzzle as to why these foods are better for your health than un-whole foods. The other important aspect, complementing what whole foods do contain, is what whole foods do not contain.

Whole foods, by their nature, differ from refined foods in that they are not processed with an array of chemical additives. Some of these additives, although featured on the U.S. government’s GRAS (generally recognized as safe) list and legally allowed to be added to the foods sold in this country, are thought to compromise the body’s structure and function and are suggested to be related to a host of skin, pulmonary and psycho-behavorial conditions. (For more information on potentially harmful food additives, see Q&A “What Are the Problems with Conventional Foods?”)

The whole story

The WHF are whole foods whose benefits are, in part, derived from the fact that the nutrients they contain act in concert, rather than simply as single agents. These foods are therefore more than simply the sum of their individual parts. Although researchers have identified and typically focus on single compounds in whole foods that promote health (e.g., antioxidants, phytoestrogens, dietary fiber, and resistant starches), and compounds in refined, processed foods that are health detractors (e.g., synthetic chemical additives), this reductionistic focus only tells part of the story of why a diet rich in whole foods provides numerous health benefits.

The health benefits of the WHF appear to derive from the interaction of all their components rather than any single compound. Individual nutrients contribute, but in their natural context within whole foods, these compounds function cooperatively.

Current scientific research supports this concept. Health-promoting foods work better when consumed containing as much of their original complement of nutrients as possible. Studies exploring the relationship between diet and health consistently show health benefits from eating minimally processed whole foods; whereas, studies focusing solely on isolated compounds have yielded mixed results.

An example of this is the research examining the relationship between beta-carotene and cancer. Epidemiological studies show a relationship between consuming whole foods high in beta-carotene, such as vegetables like carrots, with a lower risk of cancer. These observations have led researchers to test the effects of beta-carotene itself on preventing cancer. Studies using synthetic (chemically-made and purified) beta-carotene have not supported that beta-carotene, by itself, can protect against cancer. Instead, in some of these studies, people who smoke were found to have higher rates of cancer when given the synthetic beta-carotene supplement than smokers who did not take the supplement.

These conflicting results (whole foods high in beta-carotene showing protection, while isolated synthetic beta-carotene did not) suggest the protective effect depends on the full carotenoid profile and co-occurring phytonutrients in whole foods, not on beta-carotene alone. Whole carrots, for instance, contain alpha-carotene, lutein, and polyacetylenes alongside beta-carotene, all of which may contribute to the observed associations.

This pattern recurs across nutrition research: isolated nutrient supplementation rarely replicates the disease risk reductions observed with whole-food dietary patterns. Whole foods contain thousands of bioactive compounds, many still uncharacterized, that appear to function in concert.

References

  1. . National standards for organic foods proposed. J Am Vet Med Assoc 2000 May 1;216(9):1381. 2000. PMID:17810. https://doi.org/10.1016/s0091-679x(08)60223-x
  2. . Whole foods. What they give you that supplements can't. Mayo Clin Health Lett 1998 Aug;16(8):7. 1998. PMID:17690. https://doi.org/10.1111/j.2042-7158.1977.tb11311.x
  3. . . 0.
  4. Adams JF, Engstrom A. Helping consumers achieve recommended intakes of whole grain foods. J Am Coll Nutr 2000 Jun;19(3 Suppl):339S-44S. 2000. PMID:17650. https://doi.org/10.1099/00221287-100-1-23
  5. Agricultural Research Service. Whole foods eating habits delay cataract formation. Food & Nutrition Research Briefs, October 2003. 2003.
  6. Albertson AM, Tobelmann RC. Consumption of grain and whole-grain foods by an American population during the years 1990 to 1992. J Am Diet Assoc 1995 Jun;95(6):703-4. 1995. PMID:17700. https://doi.org/10.1111/j.2042-7158.1977.tb11321.x
  7. Anderson JW, Hanna TJ, Peng X, Kryscio RJ. Whole grain foods and heart disease risk. J Am Coll Nutr 2000 Jun;19(3 Suppl):291S-9S. 2000. PMID:17670. https://doi.org/10.1111/j.2042-7158.1977.tb11291.x
  8. Bruce B, Spiller GA, Klevay LM, Gallagher SK. A diet high in whole and unrefined foods favorably alters lipids, antioxidant defenses, and colon function. J Am Coll Nutr 2000 Feb;19(1):61-7. 2000. PMID:17680. https://doi.org/10.1111/j.2042-7158.1977.tb11301.x
  9. Fisher BE. Organic: What's in a name?. Environ Health Perspect 1999 Mar;107(3):A150-3. 1999. PMID:17830.
  10. Kinmonth AL, Angus RM, Jenkins PA, et al. Whole foods and increased dietary fibre improve blood glucose control in diabetic children. Arch Dis Child 1982 Mar;57(3):187-94. 1982. PMID:17730. https://doi.org/10.1016/s0022-3565(25)30930-4
  11. Scheiber MD, Liu JH, Subbiah MT, et al. Dietary inclusion of whole soy foods results in significant reductions in clinical risk factors for osteoporosis and cardiovascular disease in normal postmenopausal women. Menopause 2001 Sep-2001 Oct 31;8(5):384-92. 2001. PMID:17640. https://doi.org/10.1111/1523-1747.ep12497872
  12. Slavin JL. Mechanisms for the impact of whole grain foods on cancer risk. J Am Coll Nutr 2000 Jun;19(3 Suppl):300S-7S. 2000. PMID:17660. https://doi.org/10.1016/s0022-3476(77)80475-7
  13. United States Congress. Organic Foods Production Act of 1990. Public Law 701-624: 1990; Title 21, U.S. 1990 Farm Bill. 1990. PMID:17840. https://doi.org/10.1055/s-0028-1091512
  14. Welsh S, Shaw A, Davis C. Achieving dietary recommendations: whole-grain foods in the Food Guide Pyramid. Crit Rev Food Sci Nutr 1994;34(5-6):441-51. 1994. PMID:17710. https://doi.org/10.1002/jps.2600660504
  15. Worthington V. Effect of agricultural methods on nutritional quality: a comparison of organic with conventional crops. Altern Ther Health Med 1998 Jan;4(1):58-69. 1998. PMID:17540. https://doi.org/10.1016/0014-2999(77)90121-2
  16. Worthington V. Nutritional quality of organic versus conventional fruits, vegetables, and grains. J Altern Complement Med 2001 Apr;7(2):161-73. 2001. PMID:17530. https://doi.org/10.1016/s0090-9556(25)05984-7
  17. . National standards for organic foods proposed. J Am Vet Med Assoc 2000 May 1;216(9):1381 2000. PMID:17810. https://doi.org/10.1016/s0091-679x(08)60223-x
  18. . Whole foods. What they give you that supplements can't. Mayo Clin Health Lett 1998 Aug;16(8):7 1998. PMID:17690. https://doi.org/10.1111/j.2042-7158.1977.tb11311.x
  19. . .
  20. Adams JF, Engstrom A. Helping consumers achieve recommended intakes of whole grain foods. J Am Coll Nutr 2000 Jun;19(3 Suppl):339S-44S 2000. PMID:17650. https://doi.org/10.1099/00221287-100-1-23
  21. Agricultural Research Service. Whole foods eating habits delay cataract formation. Food & Nutrition Research Briefs, October 2003 2003.
  22. Albertson AM, Tobelmann RC. Consumption of grain and whole-grain foods by an American population during the years 1990 to 1992. J Am Diet Assoc 1995 Jun;95(6):703-4 1995. PMID:17700. https://doi.org/10.1111/j.2042-7158.1977.tb11321.x
  23. Anderson JW, Hanna TJ, Peng X, Kryscio RJ. Whole grain foods and heart disease risk. J Am Coll Nutr 2000 Jun;19(3 Suppl):291S-9S 2000. PMID:17670. https://doi.org/10.1111/j.2042-7158.1977.tb11291.x
  24. Bruce B, Spiller GA, Klevay LM, Gallagher SK. A diet high in whole and unrefined foods favorably alters lipids, antioxidant defenses, and colon function. J Am Coll Nutr 2000 Feb;19(1):61-7 2000. PMID:17680. https://doi.org/10.1111/j.2042-7158.1977.tb11301.x
  25. Fisher BE. Organic: What's in a name. Environ Health Perspect 1999 Mar;107(3):A150-3 1999. PMID:17830.
  26. Kinmonth AL, Angus RM, Jenkins PA, et al. Whole foods and increased dietary fibre improve blood glucose control in diabetic children. Arch Dis Child 1982 Mar;57(3):187-94 1982. PMID:17730. https://doi.org/10.1016/s0022-3565(25)30930-4
  27. Scheiber MD, Liu JH, Subbiah MT, et al. Dietary inclusion of whole soy foods results in significant reductions in clinical risk factors for osteoporosis and cardiovascular disease in normal postmenopausal women. Menopause 2001 Sep-2001 Oct 31;8(5):384-92 2001. PMID:17640. https://doi.org/10.1111/1523-1747.ep12497872
  28. Slavin JL. Mechanisms for the impact of whole grain foods on cancer risk. J Am Coll Nutr 2000 Jun;19(3 Suppl):300S-7S 2000. PMID:17660. https://doi.org/10.1016/s0022-3476(77)80475-7
  29. United States Congress. Organic Foods Production Act of 1990. Public Law 701-624: 1990; Title 21, U.S. 1990 Farm Bill 1990. PMID:17840. https://doi.org/10.1055/s-0028-1091512
  30. Welsh S, Shaw A, Davis C. Achieving dietary recommendations: whole-grain foods in the Food Guide Pyramid. Crit Rev Food Sci Nutr 1994;34(5-6):441-51 1994. PMID:17710. https://doi.org/10.1002/jps.2600660504
  31. Worthington V. Effect of agricultural methods on nutritional quality: a comparison of organic with conventional crops. Altern Ther Health Med 1998 Jan;4(1):58-69 1998. PMID:17540. https://doi.org/10.1016/0014-2999(77)90121-2
  32. Worthington V. Nutritional quality of organic versus conventional fruits, vegetables, and grains. J Altern Complement Med 2001 Apr;7(2):161-73 2001. PMID:17530. https://doi.org/10.1016/s0090-9556(25)05984-7