Let’s Find out if Whole30 Diet is good for you.
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Due to the exclusion of dairy and grains, Whole30 does not match the recommended dietary standards of the USDA. (United States Department of Agriculture)
Eating healthy is a way of life, not a diet. Consuming a wide variety of nutritious foods aids in the maintenance of mental and physical well-being as well as a healthy weight.
As part of a balanced healthy diet, the USDA advises the following nutrient-dense foods:
- Dark, leafy greens and vegetables (kale, spinach, broccoli, Swiss chard, green beans)
- Fruits (apples, berries, melon)
- Grains (quinoa, brown rice, oats)
- Meats that are lean (chicken breast, fish, turkey breast)
- Lentils with beans (all beans, lentils, peas)
- Seeds and nuts (walnuts, almonds, sunflower seeds)
- Dairy (reduced-fat milk, cheese, yogurt)
- Oils (olive oil, avocado oil)
According to the USDA, the number of calories a person requires each day varies depending on age, gender, and level of physical activity. Use this calculator tool to determine your daily calorie guidelines in order to accomplish your goals.
Health Advantages
Elimination diets are widely prescribed by doctors to patients who have probable food allergies, digestive issues, rashes, or difficult-to-diagnose symptoms. For a month, the Whole30 excludes potentially problematic dietary groups, with items gradually reintroduced one at a time.
When most Whole30 dieters reintroduce these items, they experience stomach distress, body aches, headaches, lethargy, rashes, or other unpleasant symptoms.
Yet, the main health benefits of an elimination diet, such as Whole30, stem from avoiding potentially hazardous or problematic items. According to peer-reviewed studies and research, the following is a summary of why some foods may create issues.
Sugar substitutes and artificial sweeteners
Few would argue that sugar and artificial sweeteners are healthy. Meals high in added sugar are addicting and high in empty calories.
Artificial sweeteners, which resemble sugar, have been connected to a variety of health problems, including cancer, gastrointestinal disease, migraines, autoimmune disorders, and others. Yet, studies into the relationship have shown inconclusive results.
According to one review, sugar is addictive due to the natural opioids created by its ingestion.
Another study discovered that artificial sweeteners cause metabolic syndrome and obesity by interfering with satiety signals, resulting in increased calorie consumption.
Alcohol
According to the co-founders of Whole30, alcohol has no redeeming health benefits. It is a neurotoxin, an addictive substance, and a source of empty calories.
Alcohol also impairs decision-making, making diet compliance more difficult, and it interacts with hormones, glucose metabolism, and intestinal health.
According to a 2015 study, moderate alcohol use before a meal boosts calorie consumption by 11%.
Oils from Seeds
Certain industrial seed and vegetable oils have significant levels of omega-6 fatty acids and are generally regarded as healthful.
According to one study, the omega-6 to omega-3 fatty acid ratio has risen from 1:1 to 20:1, resulting in obesity, brain-gut issues, and systemic inflammation.
Per some studies, reducing omega-6 consumption and increasing omega-3 consumption can help balance the ratio and is “essential for health and in the prevention and management of obesity.”
Grains
Grains account for a significant percentage of the American diet. Their elimination, as suggested by Whole30, has sparked debate among nutrition and medical professionals. But, this is a temporary elimination to reset the body and see if some grains are harmful to your health.
Grains, according to some studies, can be harmful to some people for a variety of reasons. They are easy to overeat and cause inflammation, and the proteins in grains—gluten and gluten-free—can be difficult to digest. Grains are also high in calories.
Anti-nutrients contained in wheat and other cereal grains may contribute to chronic inflammation and autoimmune disorders, according to a 2013 study. According to the authors, eating grains can increase intestinal permeability and trigger a pro-inflammatory immunological response.
Avoiding grains and eating whole plant material isn’t inherently bad; in fact, it may deliver more nutrients for fewer calories. For example, substituting 1 cup of spaghetti squash for 1 cup of ordinary spaghetti saves 190 calories, increases the intake of vitamins A, C, and B6, and provides about the same amount of fiber.
Legumes
Beans, peas, lentils, soy, and peanuts are frequently promoted as healthy meals, however many people suffer digestive issues with legumes. Legumes contain lectins and phytate, which may hinder the absorption of several nutrients during digestion.
Furthermore, phytoestrogens (plant-based estrogen) in soy might cause a hormonal response in the body. Soy-based components, such as soybean oil, soy protein isolates, and soy lecithin, are common in processed meals.
While the scientific argument against legumes is weak, Whole30 co-founders advised refraining from them for 30 days before determining whether to include them in your diet after you reintroduce them.
Dairy
Despite milk’s reputation as nature’s perfect food (it contains protein, carbs, fat, and a variety of nutrients), not everyone can consume dairy products.
Lactose, a sugar found in milk, is difficult for many people to digest due to a lack of enzymes. This can cause painful gas and bloating. It also contains the proteins casein and whey, to which some people have adverse reactions.
Hormones in milk and dairy products can affect the endocrine system and cause weight gain. According to a 2015 study, some hormones found in dairy products have the potential to cause breast, prostate, and endometrial malignancies.
Personal reactions vary, as they do with other things disallowed on a diet.
Carrageenan
Carrageenan is a seaweed extract that is commonly used to thicken processed foods. It’s common in almond milk, yogurt, deli meat, and other unlikely places.
According to 2018 research, carrageenan may be connected to inflammation and digestive issues.
Also, its use as a food ingredient is increasing. The authors propose more research to discover whether carrageenan may be harmful to one’s health and well-being.
MSG
MSG (monosodium glutamate) is a flavor enhancer commonly found in processed foods. The FDA says it’s safe, and recent research suggests that replacing salt with MSG can help reduce sodium in your diet, which may enhance general health.
However, because of reports of adverse reactions such as headaches, rashes, hives, and nasal congestion, scientists have investigated MSG’s effects. Concerns have also been raised concerning its relationship to other health issues, such as low-grade inflammation and obesity.
MSG study results have been inconsistent, and methodology, such as testing quantities not normally ingested in the human diet, has been questioned. Further high-quality studies, according to the authors of a comprehensive independent study review, are needed to completely understand the impact of MSG on human health.
Maltodextrin, modified food starch, hydrolyzed proteins, dried meat (i.e., dried beef), meat extract (i.e., pork extract), and poultry stock are all synonyms for MSG (i.e., chicken stock).
Sulfites were added.
Sulfites are a natural result of fermentation, and you can find them in a variety of foods. They’re also in processed foods. Sulfite sensitivities can include skin rashes, gastrointestinal disorders, and cardiac and pulmonary complications.
Health Dangers
Whilst there are no known health hazards linked with the Whole30 diet, limiting beneficial food groups can result in nutrient deficits. Restrictive diets are also not advised for people who have an eating disorder since they can lead to an unhealthy obsession with food.
To Conclude
The Whole30 diet supports whole meals that are high in nutrients while temporarily excluding those that may cause health concerns. It’s not a diet but rather a nutritional reset that can help you quit poor eating patterns (at least temporarily) and potentially leave you feeling better and more energized.
But, the Whole30 diet is not for everyone. The plan is extremely rigid and might be tough to adhere to. It necessitates extensive food planning, which might be difficult for some. Furthermore, experts believe that restrictive diets are unsustainable and might promote an unhealthy connection with food.
If you decide to try Whole30, be sure you understand the rules first. To make the transition easier, read food labels to identify off-limits goods and gradually wean yourself off sugar and alcohol. It’s also a good idea to try several Whole30-approved meals ahead of time, or you might end up attempting several new recipes in a row, which some people find overwhelming.
Note that staying on a long-term or short-term diet may not be necessary for you. Especially long-term diets simply do not work. While we do not support fad diets or unsustainable weight loss approaches, we do give the facts so that you can make an informed decision that best suits your nutritional needs, genetic blueprint, budget, and goals.
If weight loss is your aim, keep in mind that reducing weight isn’t always healthy, and there are many other ways to achieve optimal health. Exercise, sleep, and other lifestyle factors all have a significant impact on your overall health. The best diet is one that is well-balanced and fits your lifestyle.