Whole food vs Refined and processed food

Whole food is food that hasn’t been altered from its natural form for example brown rice, an apple e.t.c. On the other hand, refined foods are foods that have had some parts removed, leaving them less nutritious than when they were whole, for example white rice, Apple juice etc. Eating whole foods is highly beneficial to our health and helps prevent many diseases such as diabetes and hypertension. This is because whole foods retain their dietary fibre and their whole nutrient profile that is crucial to our health. Reason to eat whole foods 1. Phytochemicals; these are active plant food components like antioxidants found in tomatoes. These help in the breakdown of fats and cholesterol and help to fight many types of cancer. 2. Nutrient shortage; many nutrients such as Vitamin C , Vitamin A and minerals such as magnesium and Iron are destroyed during food processing, this causes a shortage of these in diets made up of refined foods. These minerals and vitamins are very crucial to our diets and reduce the risk of most chronic diseases such as diabetes, cancer and Hypertension. 3. Good fats; Good fats such as omega 3 and omega 6 are naturally found in foods that are not refined like oily fish, avocados etc well as most refined foods have the bad fat added to them during processing. 4. Fibre ; Whole foods contain dietary fibre which helps in proper digestion by preventing constipation. Fibre also helps keep one full and thus preventing overeating which can lead to obesity and chronic diseases. Unfortunately, in our country, Uganda, most school going children do not have access to whole foods especially during school hours. Their main diet is composed of posho and beans which are not self sufficient. The canteens in the schools also sell lots of junk food most of which is refined or fried. School administrators should ensure that each student gets a fruit or some vegetables on their plate for each meal. They should also barn junk food from the canteens and promote selling of healthy foods like bananas, whole wheat bread, apples e.t.c Parents should also try as much as possible to include whole foods in their children’s diet so as to promote good health and prevent chronic diseases like diabetes, hypertension and cancer. Whole foods are actually easier to access and acquire in Uganda. These include Fruits and vegetables in their raw form or with their skins, whole grains, legumes and pulses and other staple foods like yam, potatoes and matooke.