Adopting a plant-based diet is a great way to boost your immune system and overall health. It's about making plant-based foods the star of your meals while animal products take on more of a supporting role. No matter your current eating style, incorporating more fruits, vegetables, grains, legumes, nuts and seeds into your routine has countless advantages. This article will explore the essential staple foods for plant-based diets, providing a detailed overview of their nutritional benefits and versatility.
Understanding Plant-Based Diets
Plant-based diets focus on foods primarily from plants. As dietitians, we may have evolved our perspectives on a few nutrition trends over the years, but there is one enduring message that remains steadfast: We should all be eating more plants. The challenge, however, is that this advice often leaves people puzzled. Does it mean filling our plates with salads at every meal? Should we swear off animal products altogether and turn to a vegetarian lifestyle?
The good news is that adopting a plant-forward diet doesn’t require dramatic changes. You don’t have to become a full-fledged vegan or vegetarian to reap the benefits of plant-based foods. Even small steps - like topping a salad with some chickpeas or adding a handful of nuts to a bowl of cereal - can significantly enhance your health, keep you satisfied longer, improve digestion and even help manage chronic health conditions. Unlike fleeting food fads, this shift towards embracing more plants is rooted in solid science and is likely here to stay. Best of all, it’s not only a benefit for people, it also helps our planet.
Even small steps - like topping a salad with some chickpeas or adding a handful of nuts to a bowl of cereal - can significantly enhance your health, keep you satisfied longer, improve digestion and even help manage chronic health conditions. Best of all, it’s not only a benefit for people, it also helps our planet.
High-Protein Plant Foods
A common concern about vegetarian and vegan diets is that they may lack sufficient protein. But vegans can get protein from various plant sources, though some may be better than others. The vegan diet has been linked to several health benefits in terms of nutrients, weight loss, and a lower chance of various health problems. In fact, many experts agree that a well-planned meatless diet can provide all the nutrients you need, including protein. However, certain plant foods contain significantly more protein than others, and research suggests that higher protein diets can promote muscle strength, feelings of fullness, and weight loss. The following are plant foods that contain a high amount of protein per serving. That said, speak with your doctor to see if you can benefit from supplements and fortified foods to bridge any nutritional gaps that might arise.
Read also: Essential Plant-Based Foods
Seitan
Seitan is a popular protein source for many vegetarians and vegans. Unlike many soy-based mock meats, it closely resembles the look and texture of meat when cooked. It’s often used to produce meat substitutes, including veggie burgers, patties, cutlets, and fillets.
Its nutritional value can range a bit depending on the specific product, but most contain 15-16 g of protein per 3.5 oz (100 g) serving, along with 5-8 g of fiber. Seitan is one of the richest sources of plant-based protein. Seitan is also a good source of selenium and contains small amounts of iron, calcium, and phosphorus. However, because it’s made from gluten, the main protein in wheat, people with gluten-related disorders should avoid it.
Soy Products: Tofu, Tempeh, and Edamame
Tofu, tempeh, and edamame all contain iron, calcium, and 12-20 g of protein per 3.5 oz (100 g) serving. All three originate from soybeans, which are considered a whole source of protein, providing your body with all the essential amino acids it needs. Soy is a lean source of plant protein with various health benefits, including reducing cholesterol, squelching uncomfortable menopausal symptoms, supplying fiber and providing many essential vitamins and minerals, including folate, calcium, magnesium, zinc and vitamin K. What's more, soy is a complete plant protein, meaning it contains all nine amino acids required by the human body to support health and well-being. For this reason, soy is often a staple food item for vegetarians and, particularly, vegans. You can find it in the form of tofu, edamame and tempeh.
Edamame is also rich in folate, vitamin K, and fiber, which can help support digestion and regularity. On the other hand, tempeh contains probiotics, B vitamins, and minerals, such as magnesium and phosphorus.
Lentils
With 18 g of protein per cooked cup (198 g), lentils are a great source of protein and fiber, providing over half of your recommended daily fiber intake in a single cup (198 g). Furthermore, the type of fiber found in lentils has been shown to feed the good bacteria in your colon, which can help promote a healthy gut. Lentils may also reduce your chance of heart disease, diabetes, excess body weight, and certain types of cancer. In addition, lentils are rich in folate, manganese, iron, antioxidants, and other health-promoting plant compounds.
Read also: Staple Foods of India
Beans
Beans cast a wide net when it comes to health benefits, and they go well with a variety of foods. Kidney, black, pinto, and most other varieties of beans are extremely important staple foods across cultures and contain high amounts of protein per serving. This also includes chickpeas. Beans are also like the chameleon of foods, seamlessly squeezing into a few food groups at the same time. Rich in complex carbs, beans are in the same food group as breads and starches. As a plant-based food with plenty of vitamins, minerals and antioxidants, they also feel right at home in the vegetable group. They can hold their own in the protein group, where a half-cup of beans provides as much protein as an ounce of meat - yet with little to no fat or cholesterol. In fact, the soluble fiber in beans has been shown to lower cholesterol and triglyceride levels.
Most types of beans contain about 15 g of protein per cooked cup (170 g). They’re also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese, and several beneficial plant compounds. Moreover, research shows that a diet rich in beans and other legumes can help decrease cholesterol levels, manage blood sugar, lower blood pressure, and even reduce belly fat. Beans are easy to cook and store, and especially these days, eating more beans, pulses and legumes will be easy on your wallet.
Nutritional Yeast
Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae yeast, which is sold commercially as a yellow powder or flakes. Half an oz (16 g) of this complete source of plant protein provides 8 g of protein and 3 g of fiber. Fortified nutritional yeast is also an excellent source of zinc, magnesium, copper, manganese, and all the B vitamins, including vitamin B12.
Ancient Grains: Spelt and Teff
Spelt and teff belong to a category known as ancient grains. Other ancient grains include einkorn, barley, sorghum, and farro. Spelt is a type of wheat and contains gluten, whereas teff originates from an annual grass, meaning that it’s naturally gluten-free. Spelt and teff provide 10-11 g of protein per cooked cup (250 g), making them higher in protein than other ancient grains. Both are excellent sources of various nutrients, including complex carbs, fiber, iron, magnesium, phosphorus, and manganese. They also contain B vitamins, zinc, and selenium.
Hemp Seeds
Hemp seeds come from the Cannabis sativa plant, which is sometimes maligned for belonging to the same family as the cannabis plant. However, hemp seeds contain only trace amounts of tetrahydrocannabinol (THC), the compound that produces the psychoactive effects of cannabis. Although hemp seeds aren’t as well-known as other seeds, they contain 9 g of protein in each 3-tablespoon (tbs) or 30 g serving. They also contain high levels of magnesium, iron, calcium, zinc, and selenium. What’s more, they’re a good source of omega-3 and omega-6 fatty acids in the ratio considered optimal for human health. Interestingly, research indicates that the type of fats found in hemp seeds may help reduce inflammation and alleviate symptoms of menopause and certain skin conditions.
Read also: Global Staple Food Variations
Green Peas
What’s more, a serving of green peas covers more than 25% of your daily fiber, thiamine, folate, manganese, and vitamin C and K needs. Green peas are also a good source of iron, magnesium, phosphorus, zinc, copper, and several other B vitamins.
Spirulina
This blue-green algae is definitely a nutritional powerhouse. A 2 tbs (14 g) serving provides 8 g of complete protein, in addition to covering 22% of your daily requirements for iron and 95% of your daily copper needs (60). Spirulina also contains high amounts of magnesium, riboflavin, manganese, potassium, and small amounts of most of the other nutrients your body needs, including essential fatty acids. According to some test-tube and animal research, phycocyanin, a natural pigment found in spirulina, may have powerful antioxidant, anti-inflammatory, and anti-cancer properties. Furthermore, research links consuming spirulina to health benefits ranging from a stronger immune system and reduced blood pressure to improved blood sugar and cholesterol levels. Still, we need more human studies before we can draw conclusions on all of spirulina’s health claims.
Amaranth and Quinoa
Although amaranth and quinoa are often referred to as ancient or gluten-free grains, they don’t grow from grasses like other cereal grains do. For this reason, they’re technically considered pseudocereals. Nevertheless, similarly to more commonly known grains, they can be prepared or ground into flours. Amaranth and quinoa provide 8-9 g of protein per cooked cup (246 g and 185 g respectively) and are complete sources of protein, which is uncommon among grains and pseudocereals. They are also good sources of complex carbs, fiber, iron, manganese, phosphorus, and magnesium. Quinoa, often served as a grain, is really a seed that provides unique nutritional benefits when compared to whole grains. Quinoa has twice the amount of calcium as whole wheat and has an impressive antioxidant composition, helping reduce inflammation and fight free radicals. It’s also easy to prepare.
Ezekiel Bread
Ezekiel bread is made from organic, sprouted whole grains and legumes. These include wheat, millet, barley, and spelt, as well as soybeans and lentils. Two slices of Ezekiel bread contain approximately 8 g of protein, which is slightly more than most other types of bread. Sprouting grains and legumes increases the number of healthy nutrients they contain and reduces their content of antinutrients, which are compounds that can affect your body’s absorption of certain vitamins and minerals. In addition, studies show that sprouting increases their content of specific amino acids, such as lysine, which can help boost their overall protein quality.
Soy Milk
Soy milk is made from soybeans and is usually fortified with vitamins and minerals. Not only does it contain 6 g of protein per cup (244 g), but it’s also an excellent source of calcium, vitamin D, and vitamin B12 (76). However, keep in mind that soy milk and soybeans do not naturally contain vitamin B12, so picking a fortified variety is a good idea. Additionally, some types may contain added sugar, so it’s best to opt for unsweetened varieties whenever possible.
Oats
Eating oats is an easy and delicious way to add protein to any diet. Half a cup (40 g) of dry oats provides approximately 5 g of protein and 4 g of fiber. Oats also contain magnesium, zinc, phosphorus, and folate. Although oats are not considered a complete protein, they do contain higher quality protein than other commonly consumed grains like rice and wheat. Breakfast oatmeal - Oatmeal is another essential staple of any vegan pantry. They are so versatile, delicious, cheap, and filling!
Wild Rice
Unlike white rice, wild rice is not stripped of its bran. That’s great from a nutritional perspective, as bran contains fiber and plenty of vitamins and minerals. A cooked cup (164 g) provides nearly 7 g of protein, in addition to healthy amounts of fiber, manganese, magnesium, copper, phosphorus, and B vitamins.
Seeds
Seeds, such as chia, hemp and flax, contain omega-3 fatty acids, which have been shown to help cut "bad" LDL cholesterol, prevent cardiac arrhythmias and reduce triglycerides, blood pressure and plaque build-up. For just 75 calories, 2 tablespoons of flax seeds provides over 100% of your daily omega-3 fatty acid needs. Besides making your heart happy, these seeds are great sources of fiber and plant protein. These little seeds also contain high levels of iron, calcium, selenium, and magnesium, as well as omega-3 fatty acids, antioxidants, and other beneficial plant compounds. And speaking of seeds, have you tried basil seeds? They provide twice the potassium, calcium and iron as chia seeds, along with a whopping 15 grams of fiber per 2 tablespoons. Sprinkle chia seeds on yogurt, add flax seeds to your pancakes, or toss hemp hearts into a salad. Most seeds can safely be eaten when nut-free zones are required, as in most schools, but be sure to check with manufacturers to avoid cross contamination. If nut-free is needed, it’s best to avoid pine nuts (which are actually seeds) and sesame seeds when food allergen safety is an issue.
Nuts
Nuts are nutrient-dense options that provide heart-healthy fats, plant-based protein and essential vitamins. Nuts, seeds, and their derived products are great sources of protein. One ounce (28 g) contains 5-7 g of protein, depending on the variety. For example, almonds contain 6 g. Nuts and seeds are also great sources of fiber and healthy fats, along with iron, calcium, magnesium, selenium, phosphorus, vitamin E, and certain B vitamins. They likewise contain antioxidants, among other beneficial plant compounds. When choosing which nuts and seeds to buy, keep in mind that blanching and roasting may damage the nutrients in nuts. Therefore, it’s best to eat them raw. Almonds provide 6 grams of plant protein per serving and heart-healthy fats, which have been shown to reduce "bad" LDL cholesterol. Almonds have also been found to play a role in skin health in a study that showed an improvement of facial wrinkles and reduction of skin pigmentation among postmenopausal women. Almonds provide the most calcium compared to other commonly consumed nuts, making them a great choice for supporting bone health. Walnuts have been linked to brain health and may even support cognitive health as we age. Pistachios are stand out for eye health because of their high levels of lutein and zeaxanthin, two antioxidants that support vision and protect against age-related macular degeneration.
Fruits and Vegetables
Although all fruits and vegetables contain protein, some contain more than others. Although technically a grain, sweet corn is another common food that contains about as much protein as these high protein vegetables. Fresh fruits generally have a lower protein content than vegetables. Produce may be the brightest jewels in the plant-based crown. And they’re the category of foods that don’t even need to wear food labels to show off their goodness. Produce is rich in vitamins, minerals, antioxidants, polyphenols, phytonutrients and all of those other compounds and chemicals that support a heathy immune system, fight inflammation, lower disease risk and more. On top of those benefits, the fiber in fruits and veggies helps you feel full and satisfied with very little calories.
Eating plant-based meals-rich in fruits, vegetables, whole grains, and legumes-is a powerful way to boost your immune system and overall health. Legumes: Legumes are rich in fiber, protein, iron, calcium, zinc, and B vitamins. Fruits: Fruit contains high amounts of fiber, beta-carotene, and vitamin C-which can boost the immune system! Fresh fruit such as oranges, apples, and pears can last for several weeks. Vegetables: Vegetables provide vitamin C, beta-carotene, riboflavin, iron, calcium, fiber, and other nutrients. Potatoes, sweet potatoes, carrots, onions, garlic, turnips, eggplant, and squash are nutritious vegetables that do not spoil quickly.
How to Get 100g of Protein on a Vegan Diet
In order to get 100g of daily protein, a person following a vegan diet typically needs to vary their plant protein sources and include multiple protein sources in one meal. These can include seitan, which contains 25 g of protein per 3.5 oz (100 g), tofu, beans, and lentils, as well as foods that provide a smaller amount of protein, such as whole grains, nutritional yeast, and nuts.
Other Essential Plant-Based Staples
Whole Grains
Whole grains - like 100% whole wheat, barley, sorghum, millet, rye and brown rice - contain the entire grain kernel, which provides you with heart-healthy fats, fiber and a variety of vitamins and minerals that have been shown to reduce risks of heart disease. Just make sure you check the label to be sure “whole grains” is the first ingredient listed; the word "multigrain" isn’t the same. It simply means that several types of grains were used in the making of a product - whether or not those grains are "whole." Gluten-free? No problem. Whole grains such as amaranth, buckwheat, corn, millet, most oats, rice, sorghum and teff are gluten-free but always check food packages to be sure. Some ancient grains have been around for centuries and are often overlooked because we may not recognize their names or know what to do with them. As an example, sorghum is a versatile grain that can be popped, like popcorn, yet it is lighter and naturally sweeter with a crunchier texture and it is easier to chew and gentler on teeth. Sorghum flour can be used for gluten-free baking to add fiber, protein and a variety of vitamins and minerals.
Plant-Based Milk
Beverages like almond, soy, rice and hemp milk - just to name a few - have taken over the refrigerator section of the supermarket. Plant-Based Milk - Non-dairy milk for all-purpose use in cooking, baking, smoothies, and coffee & tea. These beverages provide variety and a host of benefits to people who choose not to drink dairy milks. Plain almond milk, for example, is an excellent source of calcium and vitamins D and E and a good source of vitamin A. It’s best to check food labels to be sure you're choosing a product that contains the nutrients you’re looking for. Also, some beverages are flavored, which adds more sugar than you might have expected or desired.
Avocado
Avocados contain nearly 20 vitamins, minerals and other beneficial plant compounds. Now that's a food that multitasks! Avocado is also a good source of fiber, a nutrient most of us don’t get enough of. Most - 75% - of the fat in avocados is unsaturated fat, which makes the fruit a great swap for foods high in saturated fat. If you enjoy baking, here's a tip that will help makeover some of your favorite recipes: Sub avocado for butter or shortening to reduce the number of calories and amount of saturated fats. As a calorie comparison, 2 tablespoons of avocado has 50 calories, while 2 tablespoons of butter has 204 calories. Holy guacamole!
Leafy Greens
When I was in college and didn’t know an answer to a question on a nutrition quiz, I’d often put “leafy greens” as my response because they provide such a powerhouse of nutrients. Dark leafy greens like kale, spinach and Swiss chard are packed with vitamins A, C and K and are sources of calcium. Sauté them as a side dish, blend them into smoothies or incorporate them into soups and stews. I like to pair leafy greens with dried fruit to create a tasty sweet and savory combo.
Herbs and Spices
Seasoning your food with herbs and spices enables you to jazz up any dish without needing to turn to your salt shaker for flavor. Besides boosting taste, spices come with multiple benefits. Chili peppers can ease pain, oregano is an anti-bacterial agent, turmeric has anti-inflammatory properties that have been shown to relieve arthritis pain and a hefty dose of cinnamon could help control blood glucose levels.
Pantry Staples
- Healthy bars - Protein or energy bars are another awesome thing to stock up on. They are great for snacking and having something on-the-go.
- Puffs & Chips - You can stock up on healthy vegan puffs and chips and have the best snacks for movie nights, picnics, or other occasions.
- Soy chunks - Soy chunks are made of dehydrated soy flour.
Potential Pitfalls and How to Avoid Them
In addition, while well-planned vegan diets made up of mostly minimally processed foods are considered beneficial for all stages of life, those including large amounts of ultra-processed plant foods are not. Poorly planned or highly processed vegan diets may increase your chance of developing nutrient deficiencies, especially in vitamin B12, iodine, iron, calcium, zinc, and long-chain omega-3s.