Vegan and WFPB What Can I Eat?

When I started on this vegan WFPB (Whole Food Plant Based) journey, I had to learn what I could and could not eat. Basically, I can eat any fruit or vegetable, except avocados or nuts. Because I am trying to reduce the plaque buildup in my arteries, I must eat a very low fat diet, which means I can not have any oil -no oil in food and no oil used in cooking. I use vegetable broth to sauté my foods. Preheating a nonstick pan and then adding food is another way to cook some foods. For example, add pancake batter to a preheated nonstick pan and once the batter has cooked you can flip over the pancake without it sticking. It takes some practice. Silicone baking pans are a lifesaver as bread, muffins, etc. pop right out after they are baked in the oven.

WFPB – Whole Food Plant Based

Whole food plant based is similar to vegan but also excludes highly processed food (full of oil and fat) and oil free. It includes, legumes, grains, vegetables, potatoes and fruits.

Legumes

Legumes, such as black beans, chickpeas, canelli beans, navy beans, kidney beans, pinto beans, and lentils are all allowed. Whole grains such as old fashioned oats, whole wheat, quinoa, and brown rice, and more are also allowed.

Vegetables

All vegetables are allowed with the exception of avocados. Avocados have a high fat content. Nuts and seeds also are high in fat, so they are not allowed on my diet. If you don’t have artery disease, then avocados and nuts are fine. According to Dr. Esselystyn, “eat greens 6 times a day.” My favorite greens are arugula, spinach, red kale, swiss chard (cooked), and beet greens. There are other healthy nitrate rich greens out there. Put a drop or two of balsamic (or more if you like it) on the greens for extra nutrition.

Fruits and Berries

Fruits and berries are on this diet. Blackberries have the highest amount of antioxidants. Apples are on my menu every day, and it reminds me of the saying, “An apple a day keeps the doctor away.” Bananas, because of their sweetness, are in many of my recipes. I try to eat different fruits and berries each day so I have a good variety of fruits. Three fruits a day are on my list.

Prepackaged Foods

Prepackaged and prepared food most often have oil as an ingredient. I read every label before I buy something. It is amazing how many foods contain oil. Even frozen prepared vegetarian/vegan food contains oil. I have heard there are some frozen foods that don’t contain oil, but I haven’t found any yet. Secondly, I also look for “high fructose corn syrup”. That is another strong no. Stay away from all products with lots of sugar.

Benefits of a Vegan/WFPB Diet

One of the big benefits of this diet, is that after some initial weight loss, my weight has stayed the same and, I can eat anything I want that is listed above. I never feel hungry and I am so glad I don’t have to count my calories anymore. I feel great, I’m full of energy, and my cholesterol is down to 141 with an LDL of 69. My blood pressure is also in the 124/74 range.

Some people have started this journey on no medications, but I chose to take a blood pressure and cholesterol medication in the beginning of my journey. Someday, if I am lucky, I can cease taking my medications. For now, I don’t have to worry about my BP getting too high. I monitor it twice a day to make sure I stay in the normal range. I use a blood pressure cuff that fits around my arm for more accurate results. Studies show that taking cholesterol medications alone will not reverse your plaque buildup nor make you healthier.

There are lots of great websites with much more information about vegan WFPB diets such as Forks Over Knives (FOK). FOK also has an interesting documentary. I am not a doctor and am not giving any advice on what you should do. I am sharing my thoughts and feelings about my journey. I’m lucky enough to have a doctor who is supportive and understanding of my diet and lifestyle choices. For more information on Dr. Esselstyn check out my previous blog post.