“Whole foods retain all the nutrients of natural food, especially a key nutrient that many Singaporeans lack in their diet and are most deprived of – fibre.

In addition, whole foods contain many micronutrients (such as vitamins and minerals) needed by the body for optimal health,” said Dr Ng Lee Beng, Senior Consultant from the Department of Family Medicine Continuing Care at Singapore General Hospital (SGH), a member of the SingHealth group.

“We know now (through medical research) fibre feeds the good gut bacteria, which hold the key to maintaining our good health and preventing diseases ranging from auto immune diseases to dementia and cancer,” she added.

Other benefits of whole foods include:

• Increases gut motility, and prevents constipation

• Improves satiety – Meaning it makes you feel full faster and longer, and decreases cravings

• Stabilises sugar levels and reduces risk of Type 2 diabetes (diabetes mellitus)  

• Reduces risk of colon, breast, oesophageal and other cancers

Whole foods vs processed foods: How to tell the difference?

You may think aren’t all foods processed in some way or another? Well, you’re right in a way but there is still a difference. Allow us to explain:

“Whole foods” or unprocessed foods refer to foods that can be consumed in their natural state including edible parts of plants (fruits, seeds, leaves, stems, roots) or of animals (muscle, offal, eggs, milk) after separation from nature.

Processed foods, on the other hand have gone through industrial processes during their production with a number of unnatural or artificial ingredients added, before they are consumed. Within processed foods, they can be further segmented into:

• Minimally processed foods
  These are natural foods altered by processes to extend their life, such as removal of inedible parts, boiling, drying, grinding, freezing, pasteurization or vacuum packaging. 
  
  Examples of minimally processed foods include tofu and other soy products, dried fruits, nuts and mushrooms, brown or white rice, frozen vegetables, meat, fish and poultry, flour, pasteurised and powdered milk.
  
  
• Processed foods
  This refers to foods that have not only undergone the processes listed above but also have ingredients such as salt or sugar, additives and preservatives added to them. 
  
  Examples of processed food include canned fruit in syrup, salted, cured or smoked meats, canned fish, salted or sugared nuts, cheeses and even freshly made bread.
  
  
• Ultra-processed foods
  While claiming to be food, these products are actually industrial formulations comprising food constituents that have been extracted from natural foods like whey, lactose, or that have been further processed, like partially hydrogenated oils and high fructose corn syrup, as well as colourings, stabilisers, emulsifiers, anti-caking and other agents added. 
  
  Ultra-processed foods are designed to be tasty, ready-to-eat or drink, and have limited nutritional value yet (sad to say) are often what most people crave for due to their high sugar and high salt content.
  
  Examples of ultra-processed foods include carbonated drinks, sweetened beverages, sweet or savoury snacks, cakes, ice cream, cereals, infant formulas, energy bars, pre-prepared pies and pizzas, burgers, hot dogs, instant sauces, soups and noodles.

“I believe whole foods such as fruit and vegetables, legumes and grains in their natural form can be easily recognised by most people,” Dr Ng said.

“However, we need to train ourselves to be able to better recognise processed and ultra-processed food and understand that they are far unhealthier than natural whole foods (thus the need to reduce our consumption of such foods. The degree of processing makes a difference.

“In this day and age, processed and ultra-processed foods have replaced traditional dietary patterns of eating freshly prepared meals with minimally processed foods, and this has led to today’s worldwide trend of obesity and chronic diseases,” she added.

Dr Ng Lee Beng shares more in the video below! Click the link to watch it on YouTube.

It’s true! Whole foods heal while processed foods kill!

“Food as medicine” is a worldwide movement that is gaining traction as there is much evidence to show that chronic diseases are primarily related to consuming a suboptimal diet high in refined carbohydrates, salt and unhealthy fats,” Dr Ng shared.

Preventing the “3 Highs” 

High cholesterol, high blood pressure (hypertension), high blood glucose levels and the number of heart attacks and strokes, as well as the occurrence of cancer have been shown to decrease when people move from a diet high in processed food and drinks to a whole food, plant-based diet.

In fact, the American College of Lifestyle Medicine (ACLM) has this as its position statement:

Image courtesy of the ACLM.

Cancer prevention and treatment

For cancer prevention, the American Institute for Cancer Research recommends a diet comprising:

• At least two-thirds whole plant-based foods, and 
• One-third or less animal products

Those diagnosed with cancer and undergoing therapy also benefit from a whole food, plant-based diet as it is known to improve patient’s response to therapy and reduce the rate of cancer recurrence.

Examples of affordable whole foods easily found in a supermarket

Fruits and vegetables in their natural form at the supermarket are reasonably priced and are much more beneficial and cheaper than say, bottled juices.

Brown rice is cheaper than white rice yet is more nutritious.

Oats, barley, green and red beans are all easily available and affordable items that can be used to make delicious healthy desserts.

All kinds of unsalted or unsweetened nuts and seeds make great snacks!

Minimally processed foods like soy bean products such as tofu and tempeh, and nut butter with minimal or no sugar are also good!

Does cooking affect the nutritional value of whole foods?

To start with, just cook whole foods in the way you have always enjoyed them. 

However, using moist heat (boiling, steaming, braising and stewing) is healthier than using dry heat (grilling and roasting). 

Use herbs and spices, rather than excessive salt for flavour, and use less and healthier oils – these are healthier options, advised Dr Ng.

But if I eat out, how do I avoid processed foods?

It’s possible! At a hawker centre, although many dishes have refined carbohydrates in the form of white rice, noodles or something made of refined flour as its main ingredient, instead of avoiding them completely (which is close to impossible), consider portioning.

“Portioning refers to reducing the portion of the carbs (limit to a quarter plate) and adding on more vegetable (half a plate) or to accompanying each meal with a natural fruit (not juice!). For example, when buying from an economy rice stall, ask for less rice and have 2 or 3 portions of vegetables or tofu or mushrooms, and limit or omit meat. 

Also, drink water instead of accompanying the meal with a sweet drink,” advised Dr Ng.

The simplest way to remember is to follow The (HPB) My Healthy Plate.

Want to consume more whole foods but unsure how to start?

Start simple Dr Ng advised. Every little step of change counts! You can:

1. Consume more fruits if you never or seldom eat fruits. Do you know that starting to eat a portion of fruit a day (example an apple, a slice of papaya or handful of berries) will already start to lower your risk of heart disease and cancer?

2. Replace sweet drinks with water.

3. Swap a few meals a week for more plant-based meals.

4. For breakfast, eat steel cut oats with nuts and seeds in unsweetened soya milk, instead of buying bread/buns or stopping for hawker food on the way to work. It saves you time and you gain better health!

“I’ve learnt to enjoy steel cut oats cooked simply in water for 15 minutes till softened. Taking the cooked oats with 1-2 tablespoons of pumpkin seeds, walnuts and cashew nuts in unsweetened soya milk is my staple breakfast.

It has helped me to maintain my cholesterol and sugar levels at healthy levels without medication. Steel cut oats are great for reducing cholesterol levels and preventing diabetes,” Dr Ng shared.

“Just last week, a patient shared with me happily that since starting to take steel cut oats regularly for 3 months, her “bad” cholesterol level has gone down by 50% and she has managed to lose fat and reduce her weight by 3kg!”

You heard it here first folks – start having steel cut oats for breakfast from now on.

Ref: G25

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