Dr. Rupy Aujla, a London-based family doctor, made a significant change to his diet after being diagnosed with a heart condition in his early 20s.
The Impact of Atrial Fibrillation on Aujla’s Health
Atrial fibrillation, or AFib, is a heart condition that can cause discomfort and health complications.
It is often associated with irregular and rapid heartbeats, which can lead to fatigue and an increased risk of strokes.
When Aujla was diagnosed, he made several changes to his lifestyle, including medication and stress management.
However, it was his diet transformation that had a profound impact on his health.
A Shift Toward Plant-Based Whole Foods
Before his diagnosis, Aujla’s diet consisted primarily of ultra-processed foods.
He typically had cereal for breakfast, a sandwich with chips for lunch, and pasta for dinner.
Looking back, Aujla described his diet as “horrific” in terms of fiber, protein, and the heavy use of processed ingredients.
This diet was not uncommon for a junior doctor, given the long hours and high demands of the profession.
However, the realization of the health risks associated with processed foods, such as obesity, diabetes, and cardiovascular disease, prompted Aujla to change his habits.
Cutting Out Ultra-Processed Foods
Aujla’s focus shifted toward eating more plant-based foods, which are rich in fiber and protein.
He inadvertently cut out most ultra-processed foods, which he now views as a major contributor to poor health.
After 15 years of mostly avoiding processed foods, Aujla has observed significant improvements in his health.
He believes that the additives, emulsifiers, and chemicals in processed foods can have a negative impact on gut health, leading to inflammation and other chronic conditions.
The Role of Whole Foods in Aujla’s Diet
Dr. Aujla now describes his diet as “plant-focused” or “plant-forward.”
About 70-75% of his diet is plant-based, including plenty of greens, nuts, seeds, tofu, and lentils.
He also incorporates some fish (around 20% of his diet), meat, and dairy products.
Aujla’s goal is to prioritize whole foods while ensuring he gets adequate protein and fiber in his meals.
Staples in his kitchen include nuts, seeds, and a variety of plant-based ingredients.
A Balanced Approach to Enjoying Food
Despite his focus on healthy eating, Aujla still enjoys foods he loves, such as pizza.
However, instead of relying on fast-food pizza, he opts for high-quality pizza from a pizzeria.
He pairs this with a homemade broccoli salad, complete with balsamic vinegar, rocket, and Parmesan shavings.
Aujla makes sure to include greens in every meal, ensuring a healthy balance of nutrients.
The Benefits of a Whole-Food, Plant-Based Diet
Aujla’s journey to health highlights the importance of whole foods in managing chronic health conditions.
By cutting out ultra-processed foods and focusing on plant-based nutrition, he was able to reverse his atrial fibrillation within 18 months.
While this may not be the case for everyone, Aujla’s experience shows the significant health benefits of a diet rich in whole foods.
Conclusion
Dr. Rupy Aujla’s diet transformation is a testament to the power of nutrition in managing health.
By prioritizing plant-based foods, avoiding ultra-processed options, and focusing on fiber and protein, Aujla has improved his health and reversed his heart condition.
His story serves as an inspiration for anyone looking to make healthier food choices and take control of their well-being.