Ah, the age-old question: Which diet is best? Well, the answer isn’t as cut-and-dried as a piece of overcooked chicken breast. It really depends on who’s asking and which diet they’re most likely to stick with past Tuesday. Your personal goals matter too—are you trying to drop a few pounds, lower your cholesterol, or just win the office health challenge?
That said, most popular diet plans can help with weight loss and offer some health benefits. But if we’re handing out gold medals, the whole food plant-based (WFPB) diet is sprinting across the finish line way ahead of the pack. Not only does it support weight loss and overall health, but it also shines when it comes to preventing—and in some cases even reversing—chronic heavy hitters like heart disease, strokes, certain cancers, and dementia.
Don’t just take my word for it—Dr. Dean Ornish and his team have shown in impressive clinical trials that a holistic lifestyle, with WFPB eating at its core, can actually reverse early-stage coronary artery disease, Alzheimer’s, and prostate cancer. Yes, reverse. That’s like hitting the rewind button on conditions most people think are set in stone. His secret sauce? Food, movement, stress management, and love. No magic pills, just good habits—served daily.
The WFPB diet emphasizes whole, unprocessed or minimally processed foods—fruits, vegetables, whole grains, legumes, nuts, and seeds—while eliminating animal products, added oils, processed sugars, and refined foods. In contrast, the Mediterranean and DASH diets still include fish, dairy, and sometimes red meat or processed foods in moderation. The Flexitarian diet allows for “occasional” meat and processed food but emphasizes fresh fruit and vegetables.
No good long-term studies compare these diets to each other and a control group; it is understandably difficult to do so. The WFPB approach naturally leads to weight loss by emphasizing high-fiber, low-calorie-dense foods. People often eat more and feel fuller while consuming fewer calories without needing to count points or calories. All these diets are associated with some weight loss, but on average, WFPB wins out over time. In addition to studies by Ornish, Dr. Caldwell Esselstyn and Dr. Neal Barnard have reported that the WFPB diet potentially reverses coronary artery disease and type 2 diabetes, respectively.
A WFPB diet is rich in anti-inflammatory compounds and prebiotic fibers, which support gut health and reduce systemic inflammation, key factors in chronic disease. Diets that include dairy, animal fats, and processed foods (even in small amounts) may promote inflammation and gut dysbiosis in some individuals.
WFPB eating supports sustainability by reducing greenhouse gas emissions, water use, and land degradation tied to animal agriculture. Ethical concerns about animal welfare are also addressed
The whole food plant-based diet is not just about managing symptoms—it’s about maximizing health potential, preventing and reversing disease, and promoting longevity. It offers a holistic lifestyle shift rather than a temporary dietary fix.
he whole food plant-based (WFPB) diet is like the Beyoncé of diets—famous, influential, and backed by some impressive science. It emphasizes real, whole, minimally processed foods—fruits, vegetables, whole grains, legumes, nuts, and seeds—and gives the boot to animal products, added oils, processed sugars, and refined foods. In contrast, the Mediterranean and DASH diets are a bit more lenient, still inviting fish, dairy, and the occasional red meat or processed treat to the table. The Flexitarian diet takes an even more relaxed approach, allowing for “occasional” meat and processed indulgences, while encouraging plenty of plants.
Now, if you’re wondering whether anyone’s ever done a long-term cage match between these diets, the answer is—sort of, but not really. Large-scale, head-to-head studies are hard to pull off (imagine getting hundreds of people to follow different diets faithfully for years—herding cats might be easier). That said, the WFPB diet consistently rises to the top, especially when it comes to sustainable weight loss. Thanks to its high-fiber, low-calorie-dense foods, people often eat more volume, feel full, and still drop pounds—no calorie counting, no point tracking, no guilt after dinner.
Beyond the bathroom scale, the WFPB approach has shown some jaw-dropping clinical results. Dr. Dean Ornish has demonstrated reversal of coronary artery disease, Alzheimer’s, and early-stage prostate cancer by combining this diet with lifestyle changes. Dr. Caldwell Esselstyn has shown similar heart-healing results, and Dr. Neal Barnard’s work with type 2 diabetes is equally compelling. These aren’t fringe studies—they’re peer-reviewed, published, and increasingly hard to ignore.
One of the secret weapons of a WFPB diet? It’s bursting with anti-inflammatory compounds and gut-friendly prebiotic fibers. This combo supports a healthy microbiome and helps reduce systemic inflammation—major culprits behind a laundry list of chronic diseases. On the flip side, diets that include dairy, animal fats, and processed foods—even in moderation—may stir the pot when it comes to inflammation and gut imbalances for some people.
But wait, there’s more! WFPB eating isn’t just good for you—it’s also good for the planet. It slashes greenhouse gas emissions, water usage, and land degradation linked to animal agriculture. And for those who care about animal welfare, it’s a diet that lets you sleep a little better at night.
At the end of the day, a whole food plant-based lifestyle isn’t just about managing symptoms—it’s about unlocking your full health potential, preventing and even reversing disease, and living longer with vitality. It’s not a quick fix. It’s a total lifestyle upgrade. No gimmicks, just greens—with a side of science.