Understanding What Do Whole Foods Not Carry? Exploring the Nutritional Differences

October 22, 2025 •

4 min read

According to the British Heart Foundation, a diet high in whole foods may lower the rates of heart disease, colon cancer, and type 2 diabetes by avoiding the very ingredients that highly processed foods contain. A whole foods diet is defined by what do whole foods not carry and what they are, emphasizing ingredients in their natural or minimally processed state.

Quick Summary

Whole foods inherently lack artificial flavors, colors, preservatives, and excessive added sugars, salt, and unhealthy fats. They retain natural nutrients and fiber lost during heavy processing. However, restrictive diets, such as some plant-based plans, might lack certain nutrients, like vitamin B12, requiring careful planning or supplementation.

Key Points

No Artificial Additives: Whole foods do not contain artificial flavors, colors, or preservatives, relying instead on natural ingredients.
Avoids Excessive Processed Sugar and Salt: The high levels of added sugars and sodium common in processed foods are absent from a whole food diet, which uses natural sweetness and flavor.
Lacks Unhealthy Fats: Harmful trans fats and hydrogenated oils are not carried in whole foods; healthy fats are derived from natural sources.
Potential for Vitamin B12 Deficiency: For restrictive whole foods plant-based diets, vitamin B12 is often absent and requires supplementation.
Can Have Lower Omega-3s: Some whole food diets may not provide sufficient levels of DHA, which is most readily available from sources like oily fish.
Requires Mindful Planning: To avoid unintentional nutrient gaps like vitamin D or iron, particularly in plant-based diets, thoughtful meal planning is essential.

The Core Principle: What Do Whole Foods Not Carry?

The central distinction of a whole foods diet is not what is in it, but what is deliberately excluded. At its core, a whole food is a food as close as possible to its natural, unrefined state. This means that the extensive list of industrial additives and ingredients found in modern processed food simply does not exist in a true whole food. This absence is a key driver of the health benefits associated with this dietary pattern.

The Additives and Preservatives Left Behind

One of the most significant categories of items absent from whole foods is the vast range of artificial additives and preservatives designed to extend shelf life and enhance palatability. Major retailers that specialize in whole and natural products have extensive lists of ingredients they simply will not stock. These include:

Artificial Flavors and Colors: Synthetic compounds designed to mimic natural flavors and make foods visually appealing. Whole foods rely on the intrinsic flavor and color of the ingredient itself.
Preservatives: Chemicals used to prevent spoilage. Fresh, whole foods have a naturally shorter shelf life and do not require chemical preservatives.
Sweeteners: Artificial sweeteners like aspartame and sucralose are completely absent. Whole foods derive sweetness from natural sources like fruits.
Bleached Flour: The refining process that produces bleached flour strips away nutrients. Whole foods prioritize whole grains, which retain their fibrous outer layers.

The Unhealthy Extras: What Whole Foods Avoid

Beyond artificial agents, a whole foods diet also naturally lacks the excessive amounts of added components that contribute to poor health outcomes. These include:

High-Fructose Corn Syrup and Added Sugars: Unlike processed products, whole foods contain only natural sugars, which are packaged with fiber, slowing their absorption and preventing blood sugar spikes.
Trans Fats and Hydrogenated Oils: These unhealthy fats are created through industrial processes and are a major contributor to cardiovascular disease. A whole foods diet emphasizes healthy, naturally occurring fats found in nuts, seeds, and avocados.
Excessive Sodium: Many processed foods use high levels of sodium for flavor and preservation. Whole foods, by contrast, offer low-sodium natural flavors.

The Potential Nutritional Gaps in a Restrictive Whole Food Diet

While whole foods are a gold standard for nutrition, relying solely on a restrictive whole food diet, especially a plant-based one, can lead to the unintentional exclusion of certain key nutrients. This is not a failure of whole foods, but rather a need for careful dietary planning.

Vitamin B12: Primarily found in animal products like meat, eggs, and dairy, B12 is essential for nerve function and red blood cell production. Vegans or strict plant-based whole food eaters must obtain this nutrient through fortified foods or supplements.
Omega-3 Fatty Acids (DHA): While plant sources like flaxseeds and walnuts contain ALA, the conversion to the more usable DHA is inefficient. Sources of DHA are more reliably found in oily fish.
Vitamin D: Though some plant foods and fortified products contain Vitamin D, the most common source is exposure to sunlight. Dietary whole food sources may be limited, requiring supplementation, especially in regions with less sunlight.
Iron: The type of iron (heme iron) found in animal products is more easily absorbed than the non-heme iron found in plants. Plant-based whole food diets must include a variety of iron-rich foods, and absorption can be enhanced by pairing them with vitamin C.

Whole Foods vs. Processed Foods: A Comparison


Feature	Whole Foods	Processed Foods
Nutrient Density	High (Vitamins, minerals, fiber)	Low (Stripped of nutrients during processing)
Fiber Content	High (Aids digestion and satiety)	Low or removed entirely
Added Ingredients	None (Relies on natural flavor)	High in sugar, salt, and artificial additives
Shelf Life	Short (Perishable)	Long (Preservatives)
Energy Absorption	Slow (Fiber regulates blood sugar)	Fast (Refined carbs cause spikes)
Health Impact	Associated with lower risk of chronic diseases	Linked to increased risk of obesity, heart disease, and diabetes

Practical Steps to Overcome Nutritional Gaps

To ensure your whole foods diet is complete, consider these strategies:

Prioritize Variety: Eat a diverse range of fruits, vegetables, legumes, whole grains, nuts, and seeds to cover a wide spectrum of vitamins and minerals.
Strategic Pairing: Enhance iron absorption from plant sources by consuming them with a vitamin C-rich food, such as kale and bell peppers.
Consider Fortified Foods: Incorporate fortified plant-based milk or cereals to supplement B12 and Vitamin D, if needed.
Explore Supplements: Depending on your specific dietary restrictions (e.g., veganism), a B12 supplement may be necessary. A medical professional can advise on the right supplement plan for you.
Get Sunlight: Spend adequate time outdoors to support your body's natural vitamin D production.

For more in-depth information on dietary needs, consult an authority like the National Institutes of Health.

Conclusion

Ultimately, what do whole foods not carry is as important as what they do. The intentional absence of artificial additives, preservatives, and excessive processed sugars, salts, and fats is precisely what makes them a powerful foundation for a healthy diet. For those following a more restrictive whole food plan, understanding and addressing potential nutritional gaps, such as vitamin B12 and omega-3s, through careful planning and supplementation is key to unlocking the full health potential of this eating pattern. A whole foods approach is not about strict deprivation but about mindful, informed choices that prioritize natural, nutrient-dense ingredients for long-term well-being.

Frequently Asked Questions

The primary difference is that whole foods are in their natural or minimally processed state, without added artificial ingredients, excessive salt, or sugar. Processed foods, conversely, have undergone significant alteration and often contain many additives and unhealthy extras.

Certain restrictive whole food diets, such as those that are entirely plant-based, may lack specific nutrients that are more prevalent in animal products. The most common deficiencies are Vitamin B12, Vitamin D, and some types of Omega-3 fatty acids.

Since Vitamin B12 is most reliably found in animal products, those on a strict plant-based diet should use fortified foods (like certain plant-based milks and cereals) or, more reliably, take a B12 supplement to meet their daily needs.

No, true whole foods, by definition, do not contain artificial preservatives, flavors, or colors. They are consumed in a form that is very close to their natural state and thus do not require chemical additives.

No. While highly processed foods are generally less healthy due to additives and nutrient loss, some processed foods are minimally altered (like frozen vegetables or canned beans) and can still be part of a healthy diet. Similarly, while whole foods are nutrient-dense, a poorly planned diet of only a few types of whole foods can lead to nutrient deficiencies.

The main health advantage is the reduction of health risks associated with excessive consumption of processed sugars, unhealthy fats, and sodium. This leads to better blood sugar control, lower blood pressure, and a reduced risk of chronic diseases like heart disease and diabetes.

Yes, it can. Whole foods are typically higher in fiber and lower in calorie density, which increases satiety and helps regulate appetite. This can prevent overeating and support healthy weight management.