[Kim Jaeho's Life Story]<207> Foods That Must Be Eaten Whole

One of the most frequently heard phrases in our daily lives might be "foods that are good for the body." Because this phrase attracts a lot of attention, people tend to listen carefully. However, the problem is that the content varies each time, making it difficult to determine whose advice is correct. Ignoring all advice and eating according to one’s own thoughts can be unsettling, as there is always a worry that someone else might be right, causing repeated discomfort.

The reason we eat food is clear. While we sometimes eat delicious or favorite foods, ultimately, the fundamental reason for eating is to supply the necessary nutrients to our bodies appropriately. The problem is that we do not know well what types and amounts of nutrients our bodies need, nor do we know how much of which foods to eat to supply these nutrients properly.

It would be ideal if experts on food and nutrients could provide clear guidance, but this is not an easy task. It is impossible to know exactly which nutrients and how much our bodies need at any given moment. Even if we knew, there are countless combinations of foods that supply these nutrients, and since people’s food preferences vary, deciding what to eat based on important information ultimately falls on the individual.

A significant part of why our overall health today falls short of expectations can be traced to poor dietary habits. From a nutrient perspective, some nutrients are deficient while others are excessive, causing problems. Nutrients that are often lacking include vitamins, minerals, dietary fiber, antioxidants, and phytochemicals, whereas nutrients that cause issues when consumed in excess include sugar, saturated fats, trans fats, salt, and alcohol.

Among the nutrients that are easily deficient, vitamins and minerals are widely present in both animal and plant foods, so unless one has a severely unbalanced diet, deficiency-related problems rarely occur. On the other hand, dietary fiber, antioxidants, and phytochemicals?plant-based chemical compounds?are diverse and found extensively only in plants. If one does not eat a variety of plant-based foods sufficiently, it harms health and can lead to various diseases.

Commonly recommended "body-healthy foods" include certain nuts, beans, some fruits and vegetables, some fish and seafood, and some processed foods. However, eating a diet focused heavily on these recommended foods leads to unbalanced eating habits, which is not a good approach. Since no single food contains all the nutrients our bodies need in appropriate amounts, it is important to eat a variety of plant-based foods in sufficient quantities. Even if one consumes animal-based foods according to personal preference, adequate intake of plant-based foods is necessary.

Dictionaries define healthy food as food specially made to maintain or improve health. From a nutrient perspective, it can be said to be food that contains the necessary nutrients for our bodies in appropriate amounts. However, no matter how good the food is, if the nutrients it contains are not well absorbed after eating, it provides no benefit. Therefore, how we eat is as important as what we eat.

The most important aspect of eating plant-based foods is to minimize nutrient loss by eating them whole without removing parts like skins, consuming them in a state as close to their natural form as possible, and avoiding adding large amounts of sugar, saturated fats, trans fats, or salt. Whether grains, fruits, or vegetables, nutrients are often concentrated in specific parts such as the skin, so it is best to eat the whole food without removing parts whenever possible.

In the case of rice, most nutrients are contained in the germ and bran, while the white part called the endosperm mainly contains carbohydrates, fats, and proteins, with few other nutrients. Removing the germ and bran and eating only white rice results in the loss of most nutrients. Similarly, for most fruits and vegetables, the skin contains much more dietary fiber, vitamins, minerals, and antioxidants, so eating them whole reduces nutrient loss.

In English, foods eaten whole are called "whole foods," referring to foods that are either completely unprocessed or minimally processed before consumption. This term mainly applies to plant-based foods such as grains including beans, fruits, and vegetables. These foods can be washed, cut, ground, dried, frozen, or canned, but parts should not be removed to avoid nutrient loss, and no salt, sugar, or fats should be added.

Eating "whole foods" in this way allows various nutrients and compounds found in fruits and vegetables to interact, which is known to reduce the risk of heart disease, various cancers, and type 2 diabetes.

Jaeho Kim, Independent Researcher

This content was produced with the assistance of AI translation services.