6 Health-Boosting Vegan Foods You Need to Eat

There are many benefits of switching to a vegan diet. Some people eliminate meat and animal byproducts from their diet due to health concerns or dietary restrictions, while others cite ethical, cultural, or environmental reasons. Plant-based diets are associated with a variety of health benefits, including weight loss and a reduced risk for type 2 diabetes, heart disease, high blood pressure, and some types of cancer.

Transitioning to a vegan diet, however, might seem intimidating to those who have eaten meat and animal byproducts (eggs, milk, etc.) for their entire lives. If you're looking to switch to veganism, here are some essential and nutritious foods to start incorporating into your diet.

1. Legumes

According to the 2020-2025 Dietary Guidelines for Americans, the average person should get between 10 percent and 35 percent of their daily calorie intake from protein. Detractors of veganism argue that it is difficult to meet these protein requirements, but in fact there are many plant-based alternatives to animal products that are high in protein. Legumes (beans, lentils, and peas) are particularly good options, as they have as much as 20 grams of protein per 1 cup and are also high in iron, fiber, calcium, and antioxidants.

Legumes are also incredibly versatile. They can replace meat in many popular dishes, i.e. black beans instead of meat for tacos or red lentils in Bolognese, or complement vegetarian soups and pastas. Roasted chickpea gyros, chickpea tikka masala, Spanish beans and rice, and roasted vegetable and lentil soup are just a few examples of delicious plant-based meals.

2. Nuts and Seeds

Similarly, nuts and seeds are versatile sources of protein and iron. Natural nut butters, like peanut or almond butter, also offer nutrient-dense calories, including healthy vegan fats. A 28-gram serving of nuts or seeds can contain as much as 12 grams of protein, while unblanched varieties are also high in nutrients such as fiber, magnesium, selenium, and vitamin E.

Seeds, in particular, are great for increasing protein in your favorite meals, i.e. flaxseeds in a smoothie bowl, hemp seeds in a salad, or chia seeds over oatmeal. Chia seeds and flaxseeds contain a higher-than-average amount of alpha-linolenic acid, a vital omega-3 fatty acid that is tied to reduced levels of depression, anxiety, and inflammation. Hemp seeds, meanwhile, have been shown to improve some skin conditions.

3. Tofu and Tempeh

Soy is a vegan protein often used in plant-based  burgers and other meatless alternatives, but is also quite versatile and can be used as a meat substitute in many recipes without a noticeable difference in flavor. Tofu and tempeh are two of the best soy-based foods for those looking to increase their protein intake. They're also good sources of iron, fiber, and complex carbohydrates.

Tofu, which is made from processed soybean curds, contains about 9 grams of protein per 3 ounces, while tempeh has 17 grams of protein per 1/2 cup. Because it doesn't have a distinct taste, tofu takes on the spices and flavors of the dishes in which it is incorporated, making it a perfect option for curries and stir fry. It can also be fried for a crispy texture or crumbled and used for tacos.

Tempeh, which is made from fermented soybeans, has a savory and nutty flavor and is most commonly used as a substitute for fish.

4. Whole Grains

Whole grains like oats, rice, and quinoa are not only energy-boosting sources of carbohydrates, but they are also relatively high in protein, fiber, and other essential minerals. Consider swapping out your typical breakfast of bacon and eggs for a bowl of oatmeal, which contains about 6 grams of protein per cup. Quinoa, meanwhile, contains about 8 grams of protein per cup and can be used in salads, soups, or as a healthy side.

You can also swap out white bread, a refined carbohydrate with less fiber, for whole grain bread or other grain-based foods, such as corn tortillas or pita bread.

5. Potatoes

Potatoes are an affordable, nutrient-dense food that offers a variety of health benefits for vegans and non-vegans alike. While it's true that they're more of a refined carbohydrate that can increase blood sugar levels, they contain high levels of vitamin C, fiber, and potassium, the latter of which supports heart health and proper functioning of the nervous system.

Sweet potatoes and purple potatoes have even greater nutritional value, as they contain more antioxidants. Sweet potatoes are also high in vitamin A, which supports eye health and immunity.

6. Pasta

Some people consider pasta a poor food choice due to its high carbohydrate content, but our bodies require sufficient levels of carbs to function properly. They provide energy for the entire body, fueling the central nervous system, heart, brain, muscles, and kidneys. While you shouldn't overconsume pasta, you can reap many health benefits by eating a dish of pasta with vegetables and/or plant-based protein, i.e. penne with red lentils, chickpea Mediterranean pasta salad, and fettuccine with tofu-based sauce.