7 Foods Healthy Vegans Eat
Generally, vegans avoid any animal foods in their diets for different reasons ranging from environmental, ethical to health grounds.
Sadly, following an exclusively plant-based diet may cause nutrient deficiencies in some people, especially when the diet is poorly planned.
To maintain good health as a vegan, you need to follow a diet enriched with whole and fortified foods. The following are 7 foods and food groups that build up a healthy vegan diet.
Whole Grains, Cereals, and Pseudo-cereals
Whole grains, cereals, and pseudo-cereals are excellent sources of complex carbs, fiber, and essential minerals. But some varieties offer better health benefits than others, particularly with protein.
Spelt and teff are high-protein alternatives for wheat and rice. They contain about contain 10–11 grams of protein per cooked cup (237 ml.
Amaranth and quinoa are tasty, protein-rich pseudo-cereals that provide nearly 9 grams of protein per cooked cup (237 ml).
Sprouted varieties of these whole grains and pseudo-cereals are the best because they help your body absorb beneficial nutrients.
- Tofu and Other Minimally Processed Meat Substitutes
The vegan diet sometimes consists of mock meats like tofu, tempeh, and seitan. These minimally processed meat alternatives are nutritious and versatile.
Tofu and tempeh are meat replacements prepared from soybean. For tofu, you can grill, sauté, or scramble it. Or you can use it as an egg substitute in omelets and quiches.
You prepare tempeh from fermented soybeans. It has a nutty flavor that makes it a preferred alternative for fish in various recipes.
Another meat substitute is seitan, which is an excellent source of selenium and other minerals. As it is high in gluten, people with gluten sensitivity and celiac disease should avoid it.
Both tofu and tempeh contain 16–19 grams of protein per 3.5-oz (100-gram) portion, while seitan around provides about 25 grams of wheat protein per 3.5 oz (100 grams).