The Whole Foods Diet:

Question 1

Our genes are not our fate, as changing lifestyles can change human genes.

Answer 1

T

Question 2

A new study has found that animal protein dramatically increases the risk of premature death,
independent of fat and carbohydrates.

Answer 2

T

Question 3

Americans today are the healthiest human beings to have ever walked the earth, with the lowest
level of obesity in the world.

Answer 3

F

Question 4

A whole foods, plant-based diet prioritizes eating whole or unprocessed plant foods, with
minimal animal products, and the elimination of highly processed foods.

Answer 4

T

Question 5

Research on health, disease and longevity clearly shows that individuals who eat a diet of
predominately plant foods have better long-term health outcomes than those who eat a diet heavy
in animal products.

Answer 5

T

Question 6

For the first time in human history, obesity is a bigger health crisis globally than hunger, with more
people suffering from disability as a result of consuming excess calories.

Answer 6

T

Question 7

The average American obtains approximately 54 percent of their calories from processed foods
each day

Answer 7

T

Question 8

Commercial processing of food tends to decrease the calorie density of any given food by
removing water, reducing or removing fiber, and adding sugar and/or fat.

Answer 8

F

Question 9

Studies have found that those on a high-calorie-dense diet tend to take in more calories and gain
weight, while those individuals whose diet was lower-calorie-dense tended to take in fewer
calories, even though they consumed more bulk, and ended up losing weight.

Answer 9

T

Question 10

High consumption of red meat and processed meats has been connected with greater risk of death
from all causes, including chronic diseases.

Answer 10

T

Question 11

The China Study conclusively demonstrated that regions in which people ate the most animal
products had the highest rates of heart disease, cancers, and other chronic degenerative diseases.

Answer 11

T

Question 12

Studies have shown that vegetarians have a decreased risk of cancer, less obesity, and,
depending on the study you review, possibly greater longevity as well.

Answer 12

T

Question 13

The Longitudinal Study of Aging Danish Twins suggested that genetics account for only 20- 30
percent of our life span, with the rest due to environmental and lifestyle factors.

Answer 13

T

Question 14

4. It is important to note that individuals living in the Blue Zone consume high levels of milk and
   milk products, with the source almost entirely coming from cow’s milk.

Answer 14

F

Question 15

5. In the United States, each year more than 300,000 individuals have heart bypass surgery, with
   many individuals not living out the next decade of their life

Answer 15

T

Question 16

. Dr. Kim Williams has stated that the majority of medical professionals still operate as if we do not
have evidence that a whole food, plant-based diet can prevent and reverse heart disease.

Answer 16

T

Question 17

Currently, the best scientific evidence we have tells us that meat, eggs, cheese, and dairy should
be minimized (or eliminated) in a healthy diet

Answer 17

T

Question 18

The World Health Organization lists excess weight gain, being overweight, obesity, and
physical inactivity among the major causes of the diabetes epidemic.

Answer 18

T

Question 19

The New England Journal of Medicine has concluded that the use of medications to achieve normal
blood sugar in type 2 diabetes reduces the risk of death and prevents the complications of diabetes

Answer 19

F

Question 20

Fiber from fiber-rich plant foods reduces fasting blood glucose and glycated hemoglobin, both
measures of blood sugar levels in the body.

Answer 20

T

Question 21

Dr. Garth Davis states that his medical colleagues still put their faith in pills and surgeries instead
of recommending a change in diet to reduce and eliminate disease.

Answer 21

T

Question 22

. Individuals on a low-carbohydrate diet often feel full of energy after some time on this diet, leading
to a higher calorie intake over time, preventing further weight loss.

Answer 22

F

Question 23

Some individuals have celiac disease, and as a result are highly gluten-intolerant. When they do eat
gluten, it can cause damage to their small intestine.

Answer 23

T

Question 24

A recent study in the British Journal of Medicine revealed how whole grain consumption is
associated with a reduction in cancer, heart disease, respiratory disease, and infectious disease,
including a 17 percent reduction in all-cause mortality

Answer 24

T

Question 25

The Paleo diet premise is based on the belief that our bodies have not significantly changed since
the Paleolithic era, or the Stone Age, over 2.6 million years ago.

Answer 25

T

Question 26

One of the major downsides of the Paleo diet is its reliance on more than 50 percent of daily calories
from animal sources.

Answer 26

T

Question 27

Removing legumes from the human diet may be one of the more dangerous
recommendations of the Paleo diet, as they are the most important dietary predictor of
survival in older people.

Answer 27

T

Question 28

According to Dr. Christina Warinner, there is only one true Paleo diet, as humans during this time
period, whether they lived in cold climates or near the coastal areas, ate similarly.

Answer 28

F

Question 29

The author states that at best, the Paleo diet combats the problems of our modern processed food
system, and at worst simply demonizes healthy food choices in the name of an imagined past.

Answer 29

T

Question 30

Unprocessed (or whole) foods are those that contain no additives and very little, if any,
packaging.

Answer 30

T

Question 31

Juicing fruits and vegetables removes almost all fiber and certain nutrients that are attached to the
fiber. This process concentrates the sugars in the drink, making it less healthy.

Answer 31

T

Question 32

Highly processed foods are stripped of all fiber and most essential nutrients, and replaced with
sugar, salt, fat and chemicals.

Answer 32

T

Question 33

The Nurses’ Health Study found the greater the consumption of protein from animal sources,
especially red meats, the greater the risk of all-cause mortality.

Answer 33

T

Question 34

Of all the processed foods, oils are the most beneficial as they retain all of their nutrients and fiber

Answer 34

F

Question 35

The body absorbs calcium more easily from plant foods than from dairy products

Answer 35

T

Question 36

Studies have shown that many vegans, and Americans in general, obtain all the EPA/DHA from
the foods we eat each day, and do not need to supplement their diet

Answer 36

F

Question 37

Carbohydrates are the best source of energy for humans, and over the course of evolution, our
bodies have adapted to be able to metabolize them efficiently.

Answer 37

T

Question 38

Legumes contain not only fiber, but also a substance called resistant starch, which helps to
regulate bowel function while removing toxins and maintaining blood sugar and blood pressure.

Answer 38

T

Question 39

Scientific evidence has shown that berries protect against cancers and contain high levels of ellagic
acid, a compound that can prevent the development and growth of tumors.

Answer 39

T

Question 40

The consumption of nuts and seeds has been associated with reduced risks of heart disease,
diabetes, and increased life span.

Answer 40

T

Question 41

Most diets rely on portion control, achieved through willpower, which the author states is an
unpleasant way to live and also very ineffective for permanent weight loss.

Answer 41

T

Question 42

A transition to a whole food, plant-based diet is a lifestyle change, not a diet, and once an
individual begins this change, they should feel full and satisfied after eating

Answer 42

T

Question 43

“Crowd out,” according to the author, simply means filling up your plate and your stomach with good
foods, such as having a bowel of berries first in the morning or starting dinner with a large salad

Answer 43

T

Question 44

Studies show that the quality and quantity of an individual’s social relationships, including joy and
happiness, are linked to mental health as well as morbidity and mortality

Answer 44

T