10 cheap vegan foods with amazing health benefits

You don’t have to spend a fortune on so-called ‘superfoods’ such as goji berries, adaptogenic mushrooms or bright green powders to reap the health benefits of a plant-based diet. Here are 10 cheap everyday foods that you’d be wise to keep stocked up in your kitchen.

1. Soya milk

Soya milk, and other soya products such as tofu, are super healthy and inexpensive. Soya is good for our bones, may reduce breast cancer risk and recurrence, and may reduce menopausal symptoms in women. Soya has also been shown to lower cholesterol and the risk of heart disease and aid with digestion. What’s more, soya is a great source of protein and contains all nine essential amino acids. Don’t believe all the myths and misinformation about this amazing food – it deserves a place in your refrigerator!

2. Oats

Eating oats confers many health benefits. They protect against cardiovascular disease by lowering cholesterol and blood pressure, the beta-glucan in oats helps manage blood sugar, and oats may help reduce obesity. There is also evidence that compounds in oats have anti-cancer properties as well as regulating the immune system and fighting oxidative stress… the list goes on. There are oat-so-many reasons to start your day with a bowl of warming porridge or overnight oats!

3. Lentils (and other pulses)

Lentils are a great source of protein, complex carbohydrates (including fibre), vitamins and minerals. They also contain natural phenolic compounds and carotenoids that are responsible for their colour but are also powerful antioxidants and have anti-inflammatory properties. Brown, black and red colours mean significantly more of these than pale-coloured lentils, such as yellow. These pigments and their health-protective properties have been linked to a lower risk of cardiovascular disease, type 2 diabetes and even cancer. Researchers concluded that loading up on lentils is an “exceptionally cost-effective approach towards improving health.”

4. Bananas

Bananas are one of the world’s most loved fruits – and with good reason! This sweet fruit is a great source of slow-release energy thanks to its healthy mix of fibre, sugar and starch. One medium banana covers about 12 per cent of your daily potassium needs and they are a good source of vitamins C, B6 and magnesium. Bananas can help lower your cholesterol levels and protect against cardiovascular disease. They are also an excellent source of tryptophan which helps your body produce more serotonin, which makes you feel and sleep better. If you prefer your bananas green, evidence shows they may reduce gastrointestinal discomfort and diseases, and improve insulin sensitivity resulting in lower risk of type 2 diabetes.

5. Canned tomatoes

Even though tomatoes are 95 per cent water, they manage to pack a lot of power in that remaining five per cent! The main tomato powerhouse is lycopene – a strong antioxidant that has been linked to many health benefits, including reducing the risk of cardiovascular disease and certain cancers, especially prostate cancer, by slowing or stopping cancer cell growth. Lycopene content varies across tomato species but generally, the redder the tomato, the more lycopene it contains. It’s also been found that lycopene, potassium and vitamin E tend to be higher in cooked tomato products ie canned tomatoes and purees, rather than the fresh fruit. However you like to eat them, it’s always time for tomatoes!

6. Wholewheat pasta

Wholewheat pasta can form part of a healthy diet and is one of the most affordable sources of healthy carbohydrate, which is important to ensure our bodies have enough energy to function properly. The real wonder of wholewheat pasta (and other wholegrain products) is its fantastic fibre content. Fibre consumption is linked to reduced risks of cardiovascular disease and mortality, coronary artery disease, pancreatic cancer, gastric cancer and colorectal cancer. Pass me the pasta!

7. Broccoli

Broccoli belongs to the family of cruciferous vegetables, alongside other dark leafy greens such as kale. The reason why these green greats are so highly praised is that all cruciferous vegetables contain very powerful natural compounds, called glucosinolates, that can help prevent cancer. When these chemicals are broken down they form isothiocyanates such as sulforaphane, which has “potent cancer-fighting properties.” Therefore, regular broccoli consumption can help prevent prostate, breast, colon, skin, urinary bladder and oral cancers. Bring on the broccoli! Handy hint – to get the most benefit, chop and leave your broccoli at room temperature for 40 to 45 minutes before cooking to allow the sulforaphane to form, then steam or sauté lightly but avoid boiling.

8. Oranges

Oranges – and citrus fruit in general – are bursting with health-promoting phytochemicals that “range from antioxidant and anti-inflammatory to antimutagenic and anticarcinogenic effects, among others.” Of course, oranges are best known for their vitamin C content. Vitamin C is important for the body’s ability to heal and repair tissues, it’s essential for healthy bones and teeth, protects our DNA from damage and helps us absorb iron from our food. On average, one orange contains all the vitamin C we need for a day. There is now ample evidence showing that eating fruit can reduce the risk of many illnesses so make sure you’ve got some oranges in your fruit bowl!

9. Brown rice

When faced with the question: “brown or white rice?” you should almost always choose brown. White rice might be good before a workout due to its digestibility and quick-release energy, but brown rice has much more nutritional value. It contains significantly more B vitamins, magnesium, folate, potassium and iron than white rice! Brown rice might be slightly more expensive than white, but it’s still very affordable and when you consider what you’re getting for your money, it’s definitely worth a few extra pennies!

10. Frozen berries

While fresh berries can be expensive, frozen ones are usually much more economical. And the good news is, frozen berries are just as nutritious as fresh ones, if not more so. Berries are full of vitamins and minerals but it is compounds called phenolics we can thank for many of their health benefits. Some of these compounds – anthocyanins – give them their bright colour and may help lower blood pressure. A 2023 review of blackberries stated that “phenolics are considered the main factors responsible for the health benefits attributed to these berries, and stand out due to their capacity to prevent cardiovascular diseases, reduce inflammation, improve neurological function and boost immune system, and offer resistance against oxidative stress.”

The beauty of a vegan diet is that the health benefits are easily achievable just by eating a wide variety of cheap everyday fruits and vegetables. While it can definitely be fun to try expensive and exotic ‘superfoods’ every now and then, these should just be considered the cherry on top of a well-planned and varied plant-based diet.