Vegan wholefoods strike back: 6 staples leading the revival
Here at Viva! Health we’ve been blowing the trumpet for plant-based wholefoods for years and it seems the market is finally catching up. Old-school vegan staples, such as tofu, tempeh, chickpeas and lentils have been growing in popularity recently as “shoppers are being more selective and looking for health benefits in the foods they buy,” according to Tesco. With that in mind, here are the health benefits of the six plant-based wholefoods that have been making a comeback.
1. Tofu and tempeh
Tofu and tempeh are true nutritional powerhouses thanks to their outstanding profiles as high-protein, low-carb and low-fat foods. While tofu is made from soya bean curd, tempeh is made from fermenting the whole bean. Per 100 grams, tofu and tempeh typically provide 15 to 20 grams of protein, respectively, with a small amount of healthy fat and carbohydrates, including beneficial fibre. Both are a complete protein source, meaning they contain all nine essential amino acids necessary for human health. They also confer all the health benefits of soya, such as supporting bone health, reducing cancer risk and lowering cholesterol and the risk of heart disease.
Despite tofu’s undeserved reputation as being bland, that just comes down to how it’s prepared. It can be as full of flavour as any of your favourite foods, especially when marinated and shallow-fried. Try Vegan Recipe Club’s Crispy Golden Tofu and Tempeh Pitta With Spicy Peanut Sauce.
2. Seitan
Seitan, a powerful high-protein meat substitute derived from wheat gluten, is a true protein champion, delivering roughly 24 grams of protein per 100 grams – even more than tofu or tempeh – making it an ideal protein source for most people, and especially for people with a soya allergy. Low in fat, carbohydrates and calories, seitan also supplies several essential minerals such as iron, calcium and magnesium. However, because seitan is made entirely from gluten, those with gluten intolerance or coeliac disease will need to avoid it.
Seitan is so versatile it can be used to replace meat in almost any recipe. Try Vegan Recipe Club’s Sticky Barbecue Seitan Ribs and Seitan Bacon.
3. Lentils
Whether red, brown, green, black or yellow, lentils are great sources of protein, complex carbohydrates, including fibre, vitamins and minerals. In particular, a 100 gram serving of lentils provides a significant amount of the recommended daily allowance of dietary folate. Folate is crucial for brain and nerve function, the production of the body’s genetic material (DNA and RNA), cell reproduction and, together with vitamin B12, is needed for red blood cell formation.
Lentils stand apart from many other pulses and legumes due to their incredibly high phenolic content – that means they are a great source of phytonutrients with various health-promoting properties. Polyphenol-rich lentils may have potential health-promoting effects in humans, including antioxidant, antidiabetic, anti-obesity, anti-hyperlipidemic (cholesterol-lowering), anti-inflammatory and anticancer effects.
Lentils are surprisingly versatile: the earthy flavour of brown lentils makes them perfectly suited to soups and casseroles and they make an excellent minced meat replacement, while yellow and red lentils are sweeter and perfect for Middle Eastern dishes. Try the Vegan Recipe Club’s Ethiopian Lentil Stew (Mesir Wat) and Mushroom, Vegetable & Lentil Cottage Pie.
4. Chickpeas
Chickpeas, also known as garbanzo beans, have been cultivated for millennia – at least for the last 8,000 years as far as we know.
One cup of chickpeas (160 grams) gives you an excellent protein dose – almost 12 grams! It also provides 10 grams of fibre, healthy carbohydrates, about a fifth of your daily folate requirements and small amounts of B vitamins and vitamins E and K. Chickpeas are also a mineral goldmine – one cup covers 10 per cent of your daily calcium, magnesium, iron and zinc requirements! It also offers a small dose of selenium, an important antioxidant.
No wonder people made it the star of many traditional meals, such as hummus, chana masala and falafel, and ground it into gram flour used to make farinata, poppadoms, bhajis and pakoras. Try the Vegan Recipe Club’s Fabulous Falafel and Balinese Mango & Chickpea Curry.
5. Beans
There is no denying the brilliance of beans! They are super sources of protein, fibre and vitamins and minerals such as calcium, iron and zinc.
Beans 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 colours. These pigments and their health-protective properties have been linked to a lower risk of cardiovascular disease, type 2 diabetes and even cancer.
Eating red and black beans has been shown to lower blood pressure and improve vascular function (blood flow through the body). When combined with other high glycaemic foods, such as white rice, black beans have also been shown to improve glycaemic response, meaning they are great at managing blood sugar levels.
Beans deserve a place in every meal, whether it’s a chilli, a bean burger, a buddha bowl or simply beans on toast! Try the Vegan Recipe Club’s Chilli Non Carne and One Pot Cheesy Black Bean Enchiladas.
6. Wholegrains
Wholegrains, such as oats, brown rice and wholewheat products, should be a staple on everyone’s shopping list.
For example, the health benefits of oats include protection against cardiovascular disease by lowering cholesterol and blood pressure, the beta-glucan in oats helps manage blood sugar, and they may help reduce obesity. There is also some evidence that compounds in oats may have anti-cancer properties as well as regulating the immune system and fighting oxidative stress.
If you’re ever unsure whether to choose brown rice or white, brown is almost always the better option (the only exception is pre-workout because white rice is digested quicker and provides rapid energy). Brown rice has much more nutritional value than its white counterpart, containing significantly more B vitamins, magnesium, folate, potassium and iron.
Wholewheat products such as pasta can form part of a healthy diet and are 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.
Try Vegan Recipe Club’s Double Chocolate Overnight Oats, Pasta with Aubergine & Artichokes and Bliss Poke Bowl.
Vegan wholefoods have passed the test of time and earned their place as the cornerstone of a healthy diet. They may not be as trendy with the marketeers as some health fads but they are invaluable to your wellbeing. If you build a diet based around these six staples, you will be laying some strong foundations for a long and healthy life.
About the author
Nicholas Hallows
Nicholas has been vegan since the early 2000s and worked for Viva! between 2017 and 2020 as a Senior Administrator and Web Content Assistant. He is a qualified teacher, specialising in Language and Literacy, and an accredited Proofreader and Editor. He is now a freelance writer covering topics including veganism, mindfulness and minimalism.
