Core Ireland

Putting Unity Into Community

Whole Food, Plant-Based Diet

How to Get Started?

“The more I learn, the more I realize how much I don’t know.” Albert Einstein

The more we talk about a subject (and we sure do all talk a lot about our diets and nutrition!) the less we really understand.

The main tenet behind a whole food, plant-based diet is that processing robs foods of their vital nutrients and their main purpose which is to nourish.

The biggest myths about a plant based diet:

Myth 1: A Whole Food, Plant-Based Diet Is Too Expensive

While plant-based convenience foods can be sometimes pricey, if you stick to simple, whole food choices you will get much higher nutritional bang for your buck. For example,Beans, other legumes, and whole grains are a lot less expensive than meats and they’re jam packed with protein, vitamins, and minerals. And if you buy them in bulk, they will be less expensive.

Buying fruits and vegetables that are in-season from your local farmer’s market is cheaper than the supermarket most of the time and the goods are fresher and usually naturally ripened (instead of being picked prematurely and ripened in the back of a semi-truck on the way to the store.)


Myth 2: Plants Do Not Supply “Complete” Proteins

All whole foods contain these nine essential amino acids. All of them. This means all vegetables, fruits, nuts, whole grains, and legumes are complete.
The only foods that don’t supply all nine are processed foods, i.e. starches and vegetables stripped from fiber like sugar, white flour, and white bread.

As long as you’re taking in enough calories from whole foods, you’re taking in plenty of protein.


Myth 3: Plant-Based Diets Are High in Carbs

Carbohydrates are not the demons they’ve been made out to be.
This is what you need to know:

Fruits, vegetables, and whole grains are high in complex (or intact) carbohydrates, which is what your body needs for energy.

Whole, plant-based foods are also rich in necessary vitamins, minerals, and antioxidants; they are high in fiber and protein as well. Fiber helps slow the digestion of carbohydrates.

To find out more and get some helpful tips, visit: UC Davis


Rome was not built in a day. It is difficult to become a 100 percent whole food, plant-based eater overnight; think of the process as an ‘evolution’ rather than a ‘revolution.’ 


Author: Basil (Volunteer)



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