Whole Foods Provide Higher Levels of Antioxidants and Improve Cholesterol

According to a study published in the Journal of the American College of Nutrition (2000;19(1):61–67), diets built around whole and unrefined foods—such as whole grains, dark green and orange vegetables, fruits, legumes, nuts, and seeds—contain significantly higher concentrations of natural antioxidants and phytochemicals than refined diets.

In this small crossover study, 12 women with high cholesterol consumed a highly refined diet for four weeks, followed by four weeks on a whole-food diet. Total calories and fat intake were similar between the two dietary phases, but the whole-food diet provided:

  • 61% less saturated fat

  • 160% more dietary fiber

  • 145% more vitamin E

  • 160% more vitamin C

  • 500% more carotene

The health-focused diet resulted in:

  • 13% decrease in total cholesterol

  • 16% reduction in LDL cholesterol

  • Lower levels of antioxidant enzymes (erythrocyte superoxide dismutase dropped 69%, glutathione peroxidase also decreased)

  • Improved colon function

The authors concluded that a diet rich in phytochemicals favorably affected lipoproteins, reduced the body’s need for oxidative defense mechanisms, and improved digestive health.