The Health Benefits of Whole Foods

You Are Poisoning Your Body: How Eating and Preparing Whole Food Can Affect Your Health Jenna N. Isaacs Lehi High School English 2010 Mrs. Birkeland May 1, 2025 ________________ You Are Poisoning Your Body: How Eating and Preparing Whole Food Can Affect Your Health Eating whole food is highly beneficial for your health. As I began my research on whole foods and what benefits they have for us, I began to notice a trend. Almost every single one of the sources I viewed or read mentioned processed food. They all preceded by informing you what exactly processed food is, and why it is bad for you. Several of them explain the science that goes behind food being processed, and how it affects our bodies. They all came back with negative connotations about it, and the way it affects our health. That being said they all had very positive feedback regarding whole foods, and all of its benefits. One mentions, “Whole foods, especially vegetables, fruits, and whole grains, are important parts of a healthy diet and have preventive effects against various chronic diseases.” (Song et al., 2022). They explain the value that can come from eating whole food. Many sources, much like this one, explain the valuable nutrients that are in whole foods, and why it is best to eat food in its most natural form. Now you might be thinking that all of the information I just mentioned is obvious, which for most it is. However, I am not here to tell you that processed food is bad, and whole food is good. I am here to inform you about the effects that these two different types of foods could have on your own health, and why that is. I have found that most people are willing to listen and even agree that processed foods are bad for you, and that there are much healthier options. What the majority of people fail to do is actually apply that information to their own lives. I am definitely one of those people. Why would I want to take time to make a fresh meal, if I could just throw something prepackaged into the microwave, or order fast food. However, knowing just how bad processed food is for your health, has made me want to change my ways, and learn more. I truly believe that whole foods aren’t just good for you, but that they can have some of the most positive effects on your health. The Power of Nutrients Whole foods are really good for you because they hold a lot of beneficial nutrients. Without them our bodies would not be able to function to the best of their abilities. It is shown that these nutrient packed foods have the ability to go as far as protecting your body from future disease. “They are packed with vitamins, minerals, and antioxidants that can help support a healthy immune system, reduce the risk of chronic diseases, and promote overall wellness.” (Brockenbush, 2023). When we eat these foods, all of the benefits will contribute to our overall health. Eating whole foods can also actually help us to feel better in general. I have personally found that when I eat foods such as: fruits, vegetables, whole grains, things like quinoa, brown rice, and oats, I tend to feel better and have more energy throughout the day. This is because, “These grains are packed with fiber and nutrients and can be a healthy alternative to refined grains like white bread or pasta.” (Brockenbush, 2023). Unlike white bread and pasta, the whole foods that I had mentioned are all high in fiber. That means that those foods are actually very good for your digestive health, and the way you process your food overall. These same foods are also great for the reduction of inflammation in the body. “When bacteria digests fiber, they produce short chain fatty acids that nourish the gut barrier, improve immune function, and can help prevent inflammation, which reduces the risk of cancer. And the more fiber you ingest, the more fiber digesting bacteria colonize your gut.” (Ravella, 2017). It's crazy how much benefit can come from a simple swap in your life, like eating more fiber. These nutrients could be the difference in your health. No Power in Processed Food Processed foods do not have all of the nutrients that you need. Whole foods are in their most natural form, “In contrast, processed foods are often stripped of many of their nutrients during processing, which can leave you lacking in important nutrients.” (Brockenbush, 2023). Without the correct nutrients, you are more likely to develop more diseases. Therefore if you keep a lifestyle where you eat a bunch of processed foods, it could end up having a negative effect on your health and overall wellbeing. That being said, Americans are the worst when it comes to the consumption of processed foods. “In general, the standard American diet is high in added salt, sugar, and saturated fats. This predominant dietary pattern means that only about 1 in 10 adults in the United States eat the recommended number of servings of fruits and vegetables, and more than 50% of all calories consumed come from ultraprocessed foods.” (Bansal, 2021). This also means that many Americans are not getting enough of the right nutrients. This is why it is important to promote and have foods that are filled with plenty of nutrients. Whole Food Vs. Overall Health Eating whole food is better for your overall health. As we go throughout our day, eating as we normally do, we don’t always think about how much our food can affect our health. Which is funny because it actually affects our health more than we know. “In fact, most of the diseases and conditions we suffer from, both physically and mentally, can be reduced by eating a whole foods, plant based diet because that kind of diet reduces inflammation.” (Larsen, 2021). I find this insane because it is as simple as the food you choose to eat. If we can figure out how to incorporate more whole foods into our diet, we could improve our health and protect ourselves from all of these diseases and conditions that exist from not eating the right foods. One of the major diseases that exist from an unhealthy diet and lack of physical activity is heart disease. That being said, we really need to focus on our cardiovascular health, because our heart is one of the most important organs in our body. If we follow a healthy diet, we can have good cardiovascular health. “A healthful plant-based diet, which emphasizes intake of whole grains, fruits, vegetables, nuts and legumes, tea and coffee, and non-hydrogenated vegetable oils, might affect cardiovascular health through numerous potential biological pathways”. (Satija & Hu, 2018). These swaps could literally change your life, because of all of the nutrients in these foods. When we think about being healthy, we always think about what that looks and feels like physically. However we also have to remember that mental health is just as equally a huge part of our overall health. This means we should also actively be doing things that benefit our mental health, just as much as we should be doing things to benefit our physical health. Eating processed food is one of those things that is actually also terrible for your mental health. Whole foods on the other hand are actually amazing for your mental health. “Studies have shown that a diet rich in whole, unprocessed foods is associated with a lower risk of developing depression and other mental health disorders.” (Brockenbush, 2023). Now of course eating whole food is not the only thing that contributes to good mental health, but it is one of the easiest things you can do to help lower your chances of depression or other mental health disorders. That being said, just eating whole food can affect our overall health in so many good and amazing ways. Implementing Healthy Habits You can create a better lifestyle for yourself by eating whole foods. However this is so easy to say, a lot of people don’t make it past understanding that they need to develop these healthy habits. One of the things people get stuck on is where they should even start this process. One easy thing to start with is avoiding processed food, takeout and pre packaged foods as much as you can. Then also focus on trying to make things from scratch at home with whole foods, which is any food that is in its most natural form. This way you know what you are putting into your body, “Plus, cooking and preparing whole foods can be a fun and rewarding experience.” (Brockenbush, 2023). I personally enjoy making my food from scratch, because the process feels much more rewarding than throwing something in the microwave or ordering takeout. Plus, if it is a dish you love, it can be very fun to make! A major benefit you can take away from eating whole foods is good weight maintenance. “Such a diet is likely to be low in energy density due to its low saturated fat and high fiber content, which could help with weight loss and long-term weight maintenance.” (Satija & Hu, 2018). This could especially be good for anyone who is looking to lose weight, or even anyone who is looking to maintain their weight without it fluctuating over time. Eating whole food is especially good for weight loss, because of all of its natural health benefits. Over time you will begin to see changes to your weight, and that naturally happens because you train your body by eating well. It's Too Hard It is too hard to try to always eat whole food. In today's world people don’t have time to make a home cooked meal. Sure it’s good to eat healthier, “But it's also not necessarily easy to eat such a diet, especially in our fast-paced world where fast food seems to power our most busy days.” (Larsen, 2021). Some might think that it is just too hard to maintain this lifestyle of eating whole foods. Believe it or not, it can be done. “Grace’s tip for beginners looking to cut out some processed foods from their diet is: make it at home.” (Larsen, 2021). With that being said, I suggest meal prepping. If you need quick meals to grab and warm up throughout the week, make those meals at the beginning of the week, freeze it, and then warm it up when you need it. This makes it so you can still have a healthy meal while making it fast and efficient when you need it. Some people also just think it is too hard to eat all whole foods. However, you have to remember what processed and whole foods really are. “Processed foods undergo deliberate alterations from their natural state for various reasons, including preservation, flavor enhancement, or convenience.” (“Global Wellness Institute”, 2024). “In contrast, whole foods are in their natural or minimally processed state, providing essential nutrients without excessive additives.” (“Global Wellness Institute”, 2024). That being said, slightly processed foods are totally okay to eat. It is the foods that were altered deliberately that we should avoid completely. Overall you have to remember that what you eat is not always going to be perfect. What matters is that you actually make an effort to eat more whole foods everyday, even if you start with just one meal. Conclusion Eating whole food and avoiding processed foods can be very beneficial to your health. Whole foods carry a ton of different nutrients, they can decrease your risk of getting chronic diseases, they can improve your mental health, and your well being in general. None of this really matters. The only way this matters is if you actually take a step forward, and apply it to your life. There are so many people who eat a lot of processed food, and they don’t get the nutrients they need. All of these people don’t realize all of the negative health effects eating processed food can cause you. However, if we spread more information concerning whole food and processed food, and the different effects they can have on your long term health, I think more people would choose to eat better. I have personally tried eating mostly whole foods while avoiding processed food. In doing this I have noticed an increase in my overall wellbeing. I found that I tend to feel better throughout the day, I have a ton more energy, and eating this way can help with healthy weight loss. If you choose to eat this way, it doesn’t mean you can never have processed food again, but instead try to avoid it and only have it occasionally. At the end of the day you have the choice to eat what you want. What you can’t do is take back your decisions, or reverse the consequences of those decisions. References Bansal, S. et al., (2021). Impact of a whole foods, plant based nutrition intervention on patients living with chronic disease in an underserved community. American journal of lifestyle medicine. Retrieved February 21, 2025, from https://pmc.ncbi.nlm.nih.gov/articles/PMC9189580/ Brockenbush, A. (2023). The benefits of eating whole foods: Why it’s time to cut out processed foods. Operation Red Wings Foundation. Retrieved February 21, 2025, from https://orwfoundation.org/the-benefits-of-eating-whole-foods-why-its-time-to-cut-out-processed-foods/#:~:text=In%20contrast%2C%20whole%20foods%20are%20typically%20lower%20in%20sugar%20and,improve%20your%20mental%20well%2Dbeing. Global Wellness Institute. (2024). Processed vs. whole foods: The science of nutrition. Global Wellness Institute. Retrieved April 10, 2025, from https://globalwellnessinstitute.org/global-wellness-institute-blog/2023/12/08/processed-vs-whole-foods-the-science-of-nutrition/ Larsen, D. (2021). What are whole foods & how they affect your health? Sambucol USA. Retrieved February 21, 2025, from https://sambucolusa.com/blogs/news/what-are-whole-foods?srsltid=AfmBOooR5PFn-4Inr-mA42CvqAl7bdCO767a8IM1nKV_kATdl9fvtoKU Ravella, S. (2017). How the food you eat affects your gut. TED. Retrieved April 10, 2025, from https://www.ted.com/talks/shilpa_ravella_how_the_food_you_eat_affects_your_gut?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare Satija, A & Hu, F. (2018). Plant-based diets and cardiovascular health. ScienceDirect. Retrieved April 10, 2025, from https://www.sciencedirect.com/sciThence/article/abs/pii/S1050173818300240?via%3Dihub Song, X et al. (2022). Rediscovering the nutrition of whole foods: The emerging role of gut microbiota. ScienceDirect. Retrieved April 10, 2025, from https://www.sciencedirect.com/science/article/abs/pii/S2214799322001102

You Are Poisoning Your Body: How Eating and Preparing Whole Food Can Affect Your Health

Jenna N. Isaacs
Lehi High School
English 2010
Mrs. Birkeland
May 1, 2025

________________

You Are Poisoning Your Body: How Eating and Preparing Whole Food Can Affect Your Health
Eating whole food is highly beneficial for your health. As I began my research on whole foods and what benefits they have for us, I began to notice a trend. Almost every single one of the sources I viewed or read mentioned processed food. They all preceded by informing you what exactly processed food is, and why it is bad for you. Several of them explain the science that goes behind food being processed, and how it affects our bodies. They all came back with negative connotations about it, and the way it affects our health. That being said they all had very positive feedback regarding whole foods, and all of its benefits. One mentions, “Whole foods, especially vegetables, fruits, and whole grains, are important parts of a healthy diet and have preventive effects against various chronic diseases.” (Song et al., 2022). They explain the value that can come from eating whole food. Many sources, much like this one, explain the valuable nutrients that are in whole foods, and why it is best to eat food in its most natural form.
Now you might be thinking that all of the information I just mentioned is obvious, which for most it is. However, I am not here to tell you that processed food is bad, and whole food is good. I am here to inform you about the effects that these two different types of foods could have on your own health, and why that is. I have found that most people are willing to listen and even agree that processed foods are bad for you, and that there are much healthier options. What the majority of people fail to do is actually apply that information to their own lives. I am definitely one of those people. Why would I want to take time to make a fresh meal, if I could just throw something prepackaged into the microwave, or order fast food. However, knowing just how bad processed food is for your health, has made me want to change my ways, and learn more. I truly believe that whole foods aren’t just good for you, but that they can have some of the most positive effects on your health.
The Power of Nutrients
Whole foods are really good for you because they hold a lot of beneficial nutrients. Without them our bodies would not be able to function to the best of their abilities. It is shown that these nutrient packed foods have the ability to go as far as protecting your body from future disease. “They are packed with vitamins, minerals, and antioxidants that can help support a healthy immune system, reduce the risk of chronic diseases, and promote overall wellness.” (Brockenbush, 2023). When we eat these foods, all of the benefits will contribute to our overall health. Eating whole foods can also actually help us to feel better in general. I have personally found that when I eat foods such as: fruits, vegetables, whole grains, things like quinoa, brown rice, and oats, I tend to feel better and have more energy throughout the day. This is because, “These grains are packed with fiber and nutrients and can be a healthy alternative to refined grains like white bread or pasta.” (Brockenbush, 2023). Unlike white bread and pasta, the whole foods that I had mentioned are all high in fiber. That means that those foods are actually very good for your digestive health, and the way you process your food overall. These same foods are also great for the reduction of inflammation in the body. “When bacteria digests fiber, they produce short chain fatty acids that nourish the gut barrier, improve immune function, and can help prevent inflammation, which reduces the risk of cancer. And the more fiber you ingest, the more fiber digesting bacteria colonize your gut.” (Ravella, 2017). It's crazy how much benefit can come from a simple swap in your life, like eating more fiber. These nutrients could be the difference in your health.
No Power in Processed Food
Processed foods do not have all of the nutrients that you need. Whole foods are in their most natural form, “In contrast, processed foods are often stripped of many of their nutrients during processing, which can leave you lacking in important nutrients.” (Brockenbush, 2023). Without the correct nutrients, you are more likely to develop more diseases. Therefore if you keep a lifestyle where you eat a bunch of processed foods, it could end up having a negative effect on your health and overall wellbeing. That being said, Americans are the worst when it comes to the consumption of processed foods. “In general, the standard American diet is high in added salt, sugar, and saturated fats. This predominant dietary pattern means that only about 1 in 10 adults in the United States eat the recommended number of servings of fruits and vegetables, and more than 50% of all calories consumed come from ultraprocessed foods.” (Bansal, 2021). This also means that many Americans are not getting enough of the right nutrients. This is why it is important to promote and have foods that are filled with plenty of nutrients.
Whole Food Vs. Overall Health
Eating whole food is better for your overall health. As we go throughout our day, eating as we normally do, we don’t always think about how much our food can affect our health. Which is funny because it actually affects our health more than we know. “In fact, most of the diseases and conditions we suffer from, both physically and mentally, can be reduced by eating a whole foods, plant based diet because that kind of diet reduces inflammation.” (Larsen, 2021). I find this insane because it is as simple as the food you choose to eat. If we can figure out how to incorporate more whole foods into our diet, we could improve our health and protect ourselves from all of these diseases and conditions that exist from not eating the right foods. One of the major diseases that exist from an unhealthy diet and lack of physical activity is heart disease. That being said, we really need to focus on our cardiovascular health, because our heart is one of the most important organs in our body. If we follow a healthy diet, we can have good cardiovascular health. “A healthful plant-based diet, which emphasizes intake of whole grains, fruits, vegetables, nuts and legumes, tea and coffee, and non-hydrogenated vegetable oils, might affect cardiovascular health through numerous potential biological pathways”. (Satija & Hu, 2018). These swaps could literally change your life, because of all of the nutrients in these foods.
When we think about being healthy, we always think about what that looks and feels like physically. However we also have to remember that mental health is just as equally a huge part of our overall health. This means we should also actively be doing things that benefit our mental health, just as much as we should be doing things to benefit our physical health. Eating processed food is one of those things that is actually also terrible for your mental health. Whole foods on the other hand are actually amazing for your mental health. “Studies have shown that a diet rich in whole, unprocessed foods is associated with a lower risk of developing depression and other mental health disorders.” (Brockenbush, 2023). Now of course eating whole food is not the only thing that contributes to good mental health, but it is one of the easiest things you can do to help lower your chances of depression or other mental health disorders. That being said, just eating whole food can affect our overall health in so many good and amazing ways.
Implementing Healthy Habits
You can create a better lifestyle for yourself by eating whole foods. However this is so easy to say, a lot of people don’t make it past understanding that they need to develop these healthy habits. One of the things people get stuck on is where they should even start this process. One easy thing to start with is avoiding processed food, takeout and pre packaged foods as much as you can. Then also focus on trying to make things from scratch at home with whole foods, which is any food that is in its most natural form. This way you know what you are putting into your body, “Plus, cooking and preparing whole foods can be a fun and rewarding experience.” (Brockenbush, 2023). I personally enjoy making my food from scratch, because the process feels much more rewarding than throwing something in the microwave or ordering takeout. Plus, if it is a dish you love, it can be very fun to make! 
A major benefit you can take away from eating whole foods is good weight maintenance. “Such a diet is likely to be low in energy density due to its low saturated fat and high fiber content, which could help with weight loss and long-term weight maintenance.” (Satija & Hu, 2018). This could especially be good for anyone who is looking to lose weight, or even anyone who is looking to maintain their weight without it fluctuating over time. Eating whole food is especially good for weight loss, because of all of its natural health benefits. Over time you will begin to see changes to your weight, and that naturally happens because you train your body by eating well.
It's Too Hard
It is too hard to try to always eat whole food. In today's world people don’t have time to make a home cooked meal. Sure it’s good to eat healthier,  “But it's also not necessarily easy to eat such a diet, especially in our fast-paced world where fast food seems to power our most busy days.” (Larsen, 2021). Some might think that it is just too hard to maintain this lifestyle of eating whole foods. Believe it or not, it can be done. “Grace’s tip for beginners looking to cut out some processed foods from their diet is: make it at home.” (Larsen, 2021). With that being said, I suggest meal prepping. If you need quick meals to grab and warm up throughout the week, make those meals at the beginning of the week, freeze it, and then warm it up when you need it. This makes it so you can still have a healthy meal while making it fast and efficient when you need it.
Some people also just think it is too hard to eat all whole foods. However, you have to remember what processed and whole foods really are. “Processed foods undergo deliberate alterations from their natural state for various reasons, including preservation, flavor enhancement, or convenience.” (“Global Wellness Institute”, 2024). “In contrast, whole foods are in their natural or minimally processed state, providing essential nutrients without excessive additives.” (“Global Wellness Institute”, 2024). That being said, slightly processed foods are totally okay to eat. It is the foods that were altered deliberately that we should avoid completely. Overall you have to remember that what you eat is not always going to be perfect. What matters is that you actually make an effort to eat more whole foods everyday, even if you start with just one meal.
Conclusion
Eating whole food and avoiding processed foods can be very beneficial to your health. Whole foods carry a ton of different nutrients, they can decrease your risk of getting chronic diseases, they can improve your mental health, and your well being in general. None of this really matters. The only way this matters is if you actually take a step forward, and apply it to your life. There are so many people who eat a lot of processed food, and they don’t get the nutrients they need. All of these people don’t realize all of the negative health effects eating processed food can cause you. However, if we spread more information concerning whole food and processed food, and the different effects they can have on your long term health, I think more people would choose to eat better.
I have personally tried eating mostly whole foods while avoiding processed food. In doing this I have noticed an increase in my overall wellbeing. I found that I tend to feel better throughout the day, I have a ton more energy, and eating this way can help with healthy weight loss. If you choose to eat this way, it doesn’t mean you can never have processed food again, but instead try to avoid it and only have it occasionally. At the end of the day you have the choice to eat what you want. What you can’t do is take back your decisions, or reverse the consequences of those decisions.

References
Bansal, S. et al., (2021). Impact of a whole foods, plant based nutrition intervention on patients living with chronic disease in an underserved community. American journal of lifestyle medicine. Retrieved February 21, 2025, from https://pmc.ncbi.nlm.nih.gov/articles/PMC9189580/
Brockenbush, A. (2023). The benefits of eating whole foods: Why it’s time to cut out processed foods. Operation Red Wings Foundation. Retrieved February 21, 2025, from https://orwfoundation.org/the-benefits-of-eating-whole-foods-why-its-time-to-cut-out-processed-foods/#:~:text=In%20contrast%2C%20whole%20foods%20are%20typically%20lower%20in%20sugar%20and,improve%20your%20mental%20well%2Dbeing.
Global Wellness Institute. (2024). Processed vs. whole foods: The science of nutrition. Global Wellness Institute. Retrieved April 10, 2025, from https://globalwellnessinstitute.org/global-wellness-institute-blog/2023/12/08/processed-vs-whole-foods-the-science-of-nutrition/ 
Larsen, D. (2021). What are whole foods & how they affect your health? Sambucol USA. Retrieved February 21, 2025, from https://sambucolusa.com/blogs/news/what-are-whole-foods?srsltid=AfmBOooR5PFn-4Inr-mA42CvqAl7bdCO767a8IM1nKV_kATdl9fvtoKU
Ravella, S. (2017). How the food you eat affects your gut. TED. Retrieved April 10, 2025, from https://www.ted.com/talks/shilpa_ravella_how_the_food_you_eat_affects_your_gut?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare 
Satija, A & Hu, F. (2018). Plant-based diets and cardiovascular health. ScienceDirect. Retrieved April 10, 2025, from https://www.sciencedirect.com/sciThence/article/abs/pii/S1050173818300240?via%3Dihub
Song, X et al. (2022). Rediscovering the nutrition of whole foods: The emerging role of gut microbiota. ScienceDirect. Retrieved April 10, 2025, from https://www.sciencedirect.com/science/article/abs/pii/S2214799322001102

Transcript for:The Health Benefits of Whole Foods

Transcript for:
The Health Benefits of Whole Foods