Beans

Nutritious, packed with protein, fulfilling and delicious.

Hearty warming and nutritious soup packed with protein and fibre.

Very nutritious, fulfilling, packed with protein and fibre - this salad is perfect for lunch or dinner.

This colourful nutritious salad is packed with protein and fibre.

Easy and healthy protein-packed spread for toasties and sandwiches.

This Beans and rice salad is hearty and healthy! It can be made ahead of time to eat alone or to go with whatever you are serving. It is also perfect picnic or barbecue food in summer.

Rustle up these lentil fritters in a flash! They're healthy, hearty and packed full of plant protein.

A hearty black bean burger with lots of flavour.

Sundried Tomato Hummus

Greek Chickpeas On Toast

It’s never too late to start eating more healthily, whether you’re incorporating more fresh fruit and veg into your diet or adding delicious nutrient packed wholefoods to your shopping basket. Healthy eating doesn’t have to be boring, and it is easy to add flavourful ingredients to your cooking while avoiding heavily processed rubbish. Here are our picks for the best healthy products you should add to your shopping list. Buckwheat Buckwheat is a phenomenal superfood, loaded with antioxidants, fibre and protein it is a must have for any healthy pantry. Despite the name, buckwheat is not actually a grain nor is it related to wheat but rather a seed of a plant similar to rhubarb and sorrel. Much like quinoa, buckwheat is a complete protein, containing all 9 essential amino acids, that can be incredibly hard to find outside of animal based proteins. Alongside its incredible protein content, buckwheat is also rich in manganese, copper and phosphorus, all of which are vital in maintaining healthy bones. Not only is buckwheat so nutritionally well rounded, but it is also an incredibly easy to prepare ingredient, and a great rice or even porridge alternative. Lentils Lentils are a perfect addition to any healthy diet, particularly if you are looking to increase your protein and iron intake while remaining plant based. Low in carbohydrates and saturated fats, lentils really have no downside, their high phosphorus, calcium and B vitamin content really elevate them to an incredibly well rounded protein. Lentils are also incredibly versatile, helping to bulk out sauces and curries in place of animal proteins, while also being a staple ingredient in its own right, particularly in Indian and Mediterranean cuisines. Black Beans Black beans have an incredible amount of antioxidants that alone justify their place on your shopping list, however they also contain a great deal of protein and fibre to really help them stand out as an excellent wholefood. The main source of antioxidants in black beans are the anthocyanins that give them their signature black colour (also found in blueberries, blackcurrents and red grapes). Alongside their terrific antioxidant contents, black beans also have a very low glycaemic index, which means that once eaten their energy is very slowly released to keep you fuelled for longer and minimise the need for snacking in between meals. Almonds Almonds are incredibly popular all over the world, primarily for their distinctive sweet “marzipan” flavour, however they are also one of the healthiest nuts you can buy. Packed full of healthy essential fatty acids, almonds are a great way to reduce your low density lipoproteins (also known as bad cholesterol) while also significantly reducing appetite. Almonds also contain riboflavin and L-carnitine, two nutrients that are vital for brain health. If their health benefits weren’t enough, the sheer number of uses for almonds should be. From snacking straight from the bag to baking to milk alternatives, there isn’t much that almonds can't do. Avocados Avocados are a truly brilliant fruit, not only are they a delicious (and trendy) breakfast, they are also remarkably healthy. Avocados themselves contain numerous antioxidants, however the fatty acids they contain also aid in the absorption of fat soluble nutrients from other foods. Avocados also contain lutein, a much needed antioxidant used to support your eyesight, as well as omega 9 fatty acids that have been shown to help reduce the risk of heart attacks and even dementia! Alongside all of these subtle benefits, avocado is also incredibly easy to cook with, and is often a perfect accompaniment to a main meal, or as a healthy snack in its own right. Kimchi Kimchi is a korean food consisting of fermented cabbage, salt and chilli flakes (sometimes with fish sauce, although this varies), and it really is one of the healthiest fermented foods you can eat. Possibly best known for its benefits towards gut health, kimchi is a great source of probiotics and fibre. As well as its incredible probiotic content, kimchi is also a great source of vitamins A,B,C and K, as well as phosphorus, calcium and iron. However, like most fermented foods, kimchi can be quite high in salt, so it is important to balance your consumption of it carefully. Dates Dates are a delicious healthy fruit that is a great alternative to a sickly sweet dessert. Dates are obviously packed full of fibre and great for digestion, however they also have a great abundance of vitamins and minerals. Rich in potassium, magnesium and copper, dates have been shown to significantly aid both gut and heart health. While dates might be best known as an ingredient in or alternative to desserts, they are also an incredibly useful ingredient for counteracting acidic foods, making them a perfect accompaniment to a salad or cheese board. Oat Milk Possibly the most popular dairy milk alternative, oat milk is an excellent vegan option, in both drinks and cooking. Not only is oat milk suitable for vegans however, it also comes with a litany of health benefits that makes it a worthy replacement of cow's milk. Vitamin B can be quite hard to obtain on a vegan or plant based diet, but luckily oat milk contains vitamin B2 and B12, which is vital for our red blood cells. As oat milk is obviously made from oats, it also has a great deal more fibre than traditional dairy milk, while also having absolutely zero cholesterol. Tofu Tofu (or soya bean curd) is a pantry must have, made from condensed soy milk, tofu is an exceptional source of protein. Much like buckwheat and quinoa, tofu is a plant based complete protein, and is possibly the closest (nutritionally) that one can get to animal based proteins. However not only is tofu nutrient and protein dense, it is also an incredibly versatile protein. On its own tofu is essentially flavourless, which may sound like a disadvantage but in reality this allows tofu to take on the taste of whatever it is marinated in, making it a perfect meat substitute for almost any dish. Whilst a block of tofu can be a little overwhelming to those who haven’t cooked with it before, it is actually deceptively easy. For the best results I recommend making sure the tofu is sufficiently drained, and leaving it to stand for a significant amount of time before seasoning and cooking however you’d like. These products are a perfect starting point for supercharging your diet with nutrients. However there are thousands of delicious wholefoods that will leave you feeling healthier and make your cooking taste even better, all without breaking the bank.

Beans are one of the most widely consumed foods in the world and a staple of countless cuisines, primarily because of their versatility and exceptional nutritional content. The word bean refers to the seed of any plant in the legume family, and so there are thousands of varieties each with their own uses and health benefits, but for now we’ll focus on the most popular types, their nutritional content and a general guide for how to prepare fresh or canned beans. The most widely used types of beans Chickpeas (also known as garbanzo beans) are one of the healthiest beans you can eat! Packed full of protein and fibre, chickpeas also contain vitamins A, B1, B2, B3, C, D and E making them incredibly nutritionally well rounded. Traditionally chickpeas are used in Middle Eastern and Mediterranean cooking in dishes like hummus or falafels, however they are also a great meat substitute for those on a plant based diet. Kidney Beans are native to Mexico and Central America, and so it’s no surprise they are a core ingredient in Mexican cuisine, however they also feature heavily in South Asian dishes. Not only are kidney beans a great way to increase your protein intake, they also contain various vitamins and minerals, including vitamin K and C. Black beans are most commonly used in Latin American cooking and as a very versatile meat substitute for vegans and vegetarians. High in fibre and protein, black beans are a great food to keep you filling full in between meals due to their very low glycaemic index. Lentils are one of our oldest food sources, and they remain a great addition to any healthy diet to this day. Originally from Asia and North Africa, lentils have become a fundamental part of Indian, Greek and Mediterranean cooking. Butter beans originate from central america, but are incredibly popular globally. Not only are they great for bulking up a stew, curry or casserole because of their “meaty” texture, they also contain a wide multitude of vitamins and minerals, as well as a great deal of protein and fibre. Soya beans have possibly the most uses out of all. Traditionally grown in Asia (but also found in Brazil) soya beans are used to make tofu, tempeh and miso. Unlike many other beans, it is also common to eat soya beans before they are fully grown, while they are still in their pod, commonly known as edamame beans. Despite being from the same plant, edamame beans actually contain even more vitamin K than soy beans do. The nutritional benefits of beans It’s well known that beans are among the healthiest foods you can eat, however it is important to note that some are better than others in regard to their specific nutritional contents. Below are the essential nutrients that beans contain, what specifically the more obscure vitamins and minerals do, as well as which beans are best for which nutrient group. The majority of beans are packed full of protein, however some stand out as the best option to easily increase your protein intake. Soy beans (once boiled) have a whopping 17g of protein per 100g serving, and borlotti beans have an incredible 23 grams! The high protein content of beans makes them all the more important to those of us that may struggle to obtain it elsewhere in our diets, in particular vegetarians and vegans. Beans (and pulses in general) are an amazing source of soluble and insoluble fibre. Insoluble fibre (mostly found in the skin of the bean) is great for digestive health, while soluble fibre aids heart health by lowering cholesterol. Haricot beans in particular are full of fibre, yet also low in fat and calories. Different types of beans contain different vitamins and minerals, so it’s important to vary your intake to fully balance your diet. Chickpeas (as mentioned previously) contain vitamins A, B1, B2, B3, C, D and E, which help with inflammation, calcium intake and even iron deficiency. Kidney beans are rich in vitamin K, which is needed for blood clotting to help heal wounds. Black beans are not only a great source of vitamins, but also antioxidants, mainly because of their high concentration of anthocyanins. Beans are an incredible slow release energy source, this is because of their low glycaemic index. The glycaemic index essentially ranks carbohydrates by how much they raise blood sugar, and thus how quickly their energy is absorbed into the bloodstream. While glycemic index alone is not an indicator of how healthy a food is, it does effectively show how long a certain food can keep you “powered for”. Black beans have a very low glycaemic index of just 30, meaning they will keep you feeling fuller for longer in between meals. The low fat content of beans, combined with their glycaemic index makes them a great appetite management tool, and the regular consumption of beans has even been shown to help fight obesity! While beans are low in fat, some beans are rich in essential fatty acids. Mung beans especially are a great source of omega 3, which improves circulation, lowers blood pressure and helps to lower cholesterol. Typically omega 3 is found in oily fish, so for anyone that struggles to include fish in their diet beans are incredibly healthy and convenient. Fresh vs Canned Beans Both canned and fresh beans are incredibly healthy, and most of the time the decision between canned and fresh beans boils down to convenience, however fresh beans often avoid the preservatives and additives that can sometimes be found in their canned equivalents. Whilst the preparation of fresh beans can seem intimidating at first compared to the convenience of canned beans, it is deceptively easy. Generally speaking, to prepare most fresh beans they simply need to be soaked overnight before being boiled for roughly 30 minutes the next day. However if you are short on time there is no absence of healthy organic canned beans available provided you read the ingredients carefully. So why do you need beans on your shopping list? Beans are a truly incredible source of nutrients, each with their own uses, flavours and benefits they really are a must have in any well stocked healthy pantry. Whether you are eating fresh or tinned beans they are a wonderful way to make sure your diet is balanced while adding a great taste and texture to whatever you have them with.

Beans, whether dried or tinned, are a very versatile and affordable pantry staple. They are also very healthy and nutritious. Beans are a fantastic source of healthy plant-based protein, fibre, vitamins and minerals. You can add beans o soups, stews, salads, chilli con carne and veggie burgers or even make cakes (kidney beans brownie!) What is the best option for you - canned beans and dried beans? Canned beans Canned beans are convenient, quick and easy to prepare. They have been cooked so you don't need to cook them. They can be eaten straight from the can and added to any dish like a soup, stew, and salad. Canned beans also cheap and even if your local supermarket doesn't stock them, you can easily find organic canned beans in online stores. Canned beans can be high in sodium because of their salt content. If you are trying to reduce salt consumption, you can look for low-sodium or even no-salt-added tinned beans. Also, draining and rinsing canned beans significantly reduces their sodium content to safe levels. Some people claim the flavour might be lost in the canning process, but this makes canned beans ideal for those who don't like intense flavours. Regarding the texture, it might be softer than freshly cooked dried beans and mushy at times. Canned beans won't take the space in your fridge because they can be kept in a cupboard. Dried beans Buying dried beans works even better for the family budget. Dried beans are even cheaper than tinned beans, especially when buying dried beans in bulk. They also have increased storage life, so you can keep them in your pantry for longer. However, dried beans should be stored in an air-tight container in a dark, cool place away from humidity and heat. When you prepare dried beans you are in a full control over the cooking process. You decide how much salt you add to water to make sure that the sodium level is low. The flavour and texture of the freshly cooked dried beans are believed to be better and more intense. To make the flavour even better, you can cook dried beans with garlic and your favourite herbs and spices. The only inconvenience here is the preparation time. Dried beans need to be soaked for several hours or overnight, and they take a long time to cook. If they haven't been previously soaked in may take up to several hours to cook them until they are tender. Although some studies suggest that canned beans may have lower magnesium content, other studies claim that cooked dried beans may be harder to digest. Nevertheless, both home-cooked dried beans and canned beans are very healthy choices so you should always keep them in your kitchen pantry.

What are Butter Beans? Butter Beans are soft white beans that can shapeshift their flavour to match what you are cooking. In the western world we know this food as ‘butter’ beans because of the distinct creamy taste they have. However, within the countries of South America, these beans are called ‘Lima’ beans, named after the capital city of Peru; where they were first discovered and produced. Lima Beans are a very popular side dish served with ceviche fish in South America. However, the prevalent beans have cultivated into recipes all over the world, and are included in many main dishes. Benefits of Butter Beans Butter Beans, though creamy in flavour are incredibly low in calories and fat. The ingredient is high in protein and fibre, and can be enjoyed by most diets. Butter Beans are rich in vitamins B-9, magnesium, iron, potassium, and zinc, which all support cell growth, energy production, and your immune system. Remarkably, these beans also class as a prebiotic because of the soluble fibre found in them. This also makes Butter Beans an extremely great gut food because it helps support every day digestive health. What can Butter Beans substitute? These beans are a super source of carbohydrates as they are fulfilling in a meal, but still small in calories. Interestingly, they can also be a great replacement for meat in plant-based diets and health-conscious diets. This is because they have a very high protein count, and low sugar and salt count. This as a meat substitute, is not only a healthier choice, but an inexpensive choice also. How are Butter Beans sold? Butter beans can be bought dried and pre-cooked. Dried beans tend to be labelled as ‘Lima’ beans, and pre-cooked, canned butter beans are labelled ‘butter’. Organic butter beans can be conveniently found in the same supermarkets and farm shops as normal beans. You can even buy butter beans online. Butter Beans are sold in different sizes, colours, and textures, this is based off their maturity levels. Smaller butter beans (Baby Limas) are green and very soft, whereas older beans have a thicker, creamier, and starchy taste and texture to them. Cooking with Butter Beans Depending on whether you have ‘dried’ or ‘canned’ Butter Beans, preparation in cooking may differ. Dried beans need soaking for at least five hours (overnight soaking can be more convenient, if you know you are cooking them the next day) before, then rinsing and then cooking them. Canned butter beans should be drained and rinsed before they are cooked, so that the flavour of the liquid they are kept in, doesn’t affect the creamy taste of the Butter Beans. As for cooking time, Butter Beans tend to take at least 45 minutes to prepare, when cooking them in a dense sauce, soup, or stew. They can conveniently be left to simmer, however, if you are frying them without a sauce, you must keep an eye on the heat and consistently stir to stop them from burning. Butter Beans are versatile in recipes, the creamy flavour works well with seasonings such as garlic, lemon, honey, and chili. Some popular meals to include them in, come from Spanish recipes. Some examples look at mixing them in with meatballs, stews, mixed vegetables, and even casseroles.

For many years, the Mediterranean diet has been considered the holy grail of all diets, but a new study suggests that it has gained serious competition. Most popular healthy diet in 2024 The latest food trend and eating plan receiving buzz in 2024 is known as the Atlantic diet or the Southern European Traditional Atlantic Diet. Nutritionists and experts say the Atlantic diet, similar to the Mediterranean diet, includes lots of unprocessed whole foods or just minimally processed foods and offers great health benefits, making it an excellent choice for those who want to follow a healthy lifestyle. The study published in JAMA Network Open, analysed data from a six-month clinical trial that looked at the impact of the local diet on 250 families in a rural town in the northwestern region of Spain Galicia for over a year (from March 3, 2014, to May 29, 2015). The researchers discovered that the study participants had lower rates of metabolic syndrome thanks to following the Atlantic diet. Metabolic syndrome, known as insulin resistance syndrome, is a group of conditions that increase the risk of diabetes, stroke, coronary heart disease, and other health issues. People with metabolic syndrome have higher blood pressure, cholesterol, blood sugars, and belly fat. Metabolic syndrome is strictly related to the diet so changing your food habits can help you reduce the risk of getting it. What exactly is the Atlantic diet? The Atlantic diet is a food plan followed by the inhabitants of Portugal and Galicia, a northwestern region of Spain (they are both located on the Atlantic coast). It is similar to the Mediterranean diet in terms of the use of vegetables, fruits, olive oil, olives and seafood, but it also includes different whole foods like legumes (chickpeas and beans), rice, potatoes, cod (Atlantic ocean fish), and some meat products like the traditional pork sausage, for example. What foods are included in the Atlantic diet? The Atlantic diet is all about minimally processed, antioxidant-rich plant-based foods. It includes a lot of local fresh seafood and minimally processed seasonal foods such as vegetables, fruits, whole grains, beans, pulses and healthy mono-unsaturated fats like olive oil. People who follow this diet eat a lot of potatoes, cabbage, legumes, vegetable soups, nuts, fresh and dried fruits, chestnuts, and cheese, occasionally drink wine, and eat moderate amounts of meat. The Atlantic diet is more a lifestyle than just a meal plan. It promotes regular meals, freshly cooked food, spending time with family, being active and going for walks. The recent study isn’t the only study that found the health benefits of the Atlantic diet. A study published in the European Journal of Preventive Cardiology last December looked at data from nearly 36 thousand people over a period of over 14 years and found that the Atlantic diet lowered the risk of early death. Those who followed the diet also had a lower risk of death from cancer and heart disease.

Plant-based diets rich in protein from whole foods like beans, legumes, and nuts may help women stay healthy as they age, a new suggests. The new study was published in the American Journal of Clinical Nutrition. According to new research, women who consumed more plant-based protein were healthier and developed fewer chronic diseases. Researchers discovered significantly less heart disease, diabetes, cancer, and cognitive health disease in those women who included more protein from plants in their diet and ate more vegetables, fruits, whole grains, bread, beans, legumes, and pasta, compared to those who ate less of these products. The study results show that women who regularly ate animal protein developed more chronic diseases. Andres Ardisson Korat, a scientist at the Jean Mayer USDA Human Nutrition Research Centre on Ageing (HNRCA) at Tufts University, USA, the lead author of the study, commented, “Consuming protein in midlife was linked to promoting good health in older adulthood. “We also found that the source of protein matters. Getting the majority of your protein from plant sources at midlife, plus a small amount of animal protein seems to be conducive to good health and good survival to older ages.” “Those who consumed greater amounts of animal protein tended to have more chronic disease and didn’t manage to obtain the improved physical function that we normally associate with eating protein,” he added. The researchers recommend that middle-aged women eat most of their protein from plants, vegetables, fruits, legumes, pulses, grains, nuts, and seeds, although they could also occasionally eat fish and meat for iron and vitamin B12. “Dietary protein intake, especially plant protein, in midlife plays an important role in the promotion of healthy ageing and in maintaining positive health status at older ages,” Dr Korat said. The scientists analysed the Harvard-based Nurses’ Health Study, which followed women's health care from 1984 to 2016. The women included in the study were between 38 and 59 in 1984 and were in good physical and mental health when the study began. Researchers analysed women's diet, specifically how frequently they ate certain foods, what protein they consumed and its effects on healthy ageing. Then they compared the diets of women who did not develop 11 chronic diseases or lose physical function or mental health with the diets of those who did. The study results show that women who ate more plant-based protein from bread, vegetables, fruits, pizza, cereal, baked goods, potatoes, nuts, beans, peanut butter, and pasta (as defined in 1984 – were 46% more likely to be healthy as they aged. Those who obtained more animal protein from meat such as beef, chicken, seafood or milk and cheese were 6% less likely to stay healthy as they got older. The researchers discovered also that plant protein was linked with better mental health later in life. For heart disease in particular, eating more plant protein came with lower levels of bad cholesterol, blood pressure, and insulin sensitivity. Higher animal protein consumption was linked to higher levels of bad cholesterol and increased insulin-like growth factor, which has been detected in multiple cancers. The study also suggests that dairy protein consumption, such as milk, cheese, yoghurt, and ice cream, was not significantly linked with better health status in older adulthood.

New research results show that women who’ve survived breast cancer should add legumes like soy and beans, nuts, and whole grains to their diet to prevent breast cancer recurrence. Scientists looked at data from 22 studies that focused on soybeans, lignans (compounds found in seeds and nuts), cruciferous vegetables (crunchy veggies like cabbage, broccoli and cauliflower), and green tea. They also looked at the effect of phytonutrients found in these foods. The study results were published in the medical journal ‘JNCI Cancer Spectrum’. The research was led by scientists at Johns Hopkins Kimmel Cancer Center at University in Baltimore, United States. Beneficial isoflavones in soy The study results show that intake of soy isoflavones from soy was linked to a 26% reduction in breast cancer recurrence. The best results came from a daily intake of 60 milligrams -- that's equivalent to half-cup of cooked soybeans, 2-3 cups of soy milk, or three ounces of tofu. The benefit of soy isoflavones in preventing breast cancer death was lower but reduced by only about 12%. That benefit was greatest when women ate about one or two servings of soy products per day. According to the American Cancer Society: "Some studies have suggested that soy food intake might lower the risk of breast cancer coming back, although more research is needed to confirm this. While eating soy foods doesn’t seem to pose a risk, the evidence regarding the effects of taking soy or isoflavone supplements, which often contain much higher levels of these compounds, is not as clear." It is not yet possible to determine “whether starting to consume these diets after diagnosis has the same effect as a lifelong dietary habit before diagnosis” said Dr Channing Paller, the study author and an associate professor of oncology at Johns Hopkins. That’s information that “patients are looking for,” he said. Beneficial lignans in plant-based foods Paller's team also looked at lignans, which are found in many plants such as seeds, nuts, legumes, whole grains, fruits, and vegetables. Flaxseeds, cashew nuts, broccoli and brussels sprouts contain exceptionally high concentrations of lignans. High levels of enterolactone -- formed when lignans are broken down by the digestive system -- appeared to reduce the odds for death from breast cancer by 28%, the study found, and to cut the odds for an early death from any cause by 31%. The lignan and soy findings were solid enough to recommend that breast cancer survivors use them in any dietary guidelines. Other findings didn't have enough data behind them for that, but were "suggestive," the researchers said. Beneficial phytonutrients in green tea For example, they found that drinking lots of green tea was tied to a 44% reduction in breast cancer return for women who'd been treated for stage 1 or 2 breast cancers. As to the influence of cruciferous vegetables on breast cancer outcomes, the researchers say the evidence simply isn't there to draw any conclusions about possible benefits. “It is critically important to stress that these studies were conducted on women who received medical and/or surgical treatment for breast cancer, and that these foods and phytonutrients should not be considered as alternatives to treatment,” said Paller.

Plant-based and vegan diets, known for their health and environmental benefits, have been increasing in popularity in the last few years. New Year's is a good opportunity to change your lifestyle, reduce meat consumption, and add more organic whole foods and veggies to your diet. An annual Veganuary campaign encourages people to go vegan for a month as their New Year's resolution, and you should try it, too! If you’re considering a vegan lifestyle in an effort to be healthier, decrease climate change, or for animal welfare reasons, it's good to learn how a vegan diet may affect your daily life. Here’s everything you need to know about starting a plant-based diet, its health benefits and tips on how to eat better. What is a plant-based diet? A plant-based diet is a diet composed of fresh produce, including vegetables and fruits, whole grains, pulses, legumes, nuts and seeds. All these ingredients are very healthy and are a great source of nutrients, including protein, fibre, minerals and vitamins. Those who follow a vegan diet avoid all kinds of animal products such as meat, seafood, eggs, dairy and honey. Many animal products can be easily replaced with animal-free alternatives; for example, you can replace dairy with plant-based milk, meat can be replaced with plant-based meat alternatives or other protein sources from plants like legumes. What is the difference between vegan, vegetarian, and flexitarian diets? Vegan and vegetarian are different ways of eating. Unlike a vegan diet, where no animals are consumed at all, a vegetarian diet typically incorporates some animal products, such as milk, cheese or eggs. A flexitarian diet, which is very popular now, is a mix of vegan and vegetarian diets, with the consumption of mainly plant-based products. However, it may include some animal products from time to time. There is also a pescatarian diet, which does not include meat but includes fish and seafood as main protein sources. What should you avoid on a vegan diet? If you follow a vegan diet, all animal products and byproducts like meat, eggs, milk, honey, cheese, yoghurt, gelatine, carmine and casein – are eliminated from your meals. Veganism is a lifestyle rather than a diet, so it also means avoiding non-food animal products such as leather, personal care and cosmetics. Look for cosmetics and beauty products that are not tested on animals. What can you eat on a plant-based diet? Vegetables and fruits - all of them, including dried fruits. Grains: rice, oats, wheat, barley, quinoa Legumes and pulses: beans, chickpeas, lentils. Nuts and seeds: almonds, hazelnuts, peanuts, walnuts, cashews, chia seeds, sunflower seeds, flaxseed, hemp seeds and more! Plant-based milk: soy milk, oat milk, rice milk, coconut milk, almond milk Fermented food: kimchi, sauerkraut, miso, tofu Plant-based oils: olive oil, sunflower oil Other plant-based protein sources: tofu, tempeh, seitan Seasonings: herbs, spices, soy sauce, nutritional yeast etc. Benefits of a plant-based diet A healthy plant-based diet has many health benefits. It can help lower cholesterol levels and minimise the risk of heart disease and stroke. It will also protect you from other chronic diseases, type 2 diabetes, and some types of cancer. It can also promote healthy weight management. A healthy plant-based diet is balanced and nutritious. Ensure you consume enough fibre, take B12 supplements such as fortified nutritional yeast, and opt for healthy whole foods instead of highly processed foods, fast foods and take aways.

A new study reveals that consuming whole food protein from plants can help reduce the risk of chronic kidney disease. Chronic kidney disease is a severe condition that causes the malfunctioning of kidneys. It's a very sneaky illness, as those who suffer from it have no symptoms initially; however, they may experience kidney failure in the long run. According to a recent study by the National Kidney Foundation, eating more plant-based protein on a daily basis can help lower the risk of chronic kidney disease. The study shows that minimising animal protein intake and replacing it with plant-based alternatives may significantly lower the risk of the illness. Healthy plant-based foods rich in protein include legumes like beans, lentils, chickpeas, and soy, as well as different kinds of nuts and seeds, and healthy Asian fermented foods like tofu and tempeh. Proteins are made with essential amino acids, essential building blocks for human body cells. Even though plant-based foods may have lower biological value, combining them with similar foods provides enough amino acids for the cells to grow. The researchers analysed medical history, food habits and lifestyle data from 117,809 participants available on Biobank. The team primarily analysed the protein intake of the participants and came to the conclusion that people who ate more plant-based protein and animal-free foods were less likely to develop chronic kidney disease. Even though the study gives promising results for a plant-based protein diet, the scientists agree with the study's limitations and suggest more research and medical evidence are needed to prove a better role of plant-based proteins in human health.

Green veggies Green veggies like spinach, kale, and broccoli will provide you with iron, folate, calcium, vitamins like vitamin C, beta carotene, and antioxidants. Eat veggies on any occasion - add them to your every meal or have them as a simple raw snack. Oats It's a great way to start your day with oats! Whether you choose jumbo oats, toasted oats, oatmeal or porridge, you will give your body a great dose of fibre and an energy boost for the entire day. Oats will keep you full for longer, so you won't be looking for any snacks before lunch. They are also rich in nutrients that will help you fight some common diseases, like heart disease and diabetes. Beans Beans are one of the best foods you can it. Packed with plant-based protein and a lot of fibre, They're also a great source of antioxidants, magnesium and potassium. Lentils Lentils are one of the best sources of plant-based protein, meaning that meals with lentils can replace meat dishes. Lentils are also rich in folate, a nutrient supporting healthy cell growth and function. Barley Barley is a healthy, fibre-rich ingredient that will help you fight cholesterol. Additionally, it contains essential vitamins and minerals. Great alternative for rice and pasta! Bulgur An excellent replacement for rice is made from wheat that has been steamed and dried. Bulgur contains more fibre than rice and is a great source of calcium, and vitamins, especially B vitamins and potassium. Quinoa Another fantastic alternative for rice! Quinoa is also a great source of complete plant-based protein without unhealthy stuff like fat and cholesterol. It contains all nine essential amino acids and offers the same energy as meat. Walnuts If you're looking for healthy snacks, that's the one for you! Walnuts are a great source of dietary fibre, vitamins, minerals and omega-3 fatty acids - to help you fight bad cholesterol. Almonds Another perfect snack! Almonds are a great source of fibre that helps you maintain healthy cholesterol levels. They also contain essential minerals like calcium and healthy monounsaturated fatty acids to keep your blood vessels healthy. Wholegrain pasta Bye-bye, regular pasta from the supermarket! It's time for wholegrain pasta - which cooks and tastes excellent and it's much healthier. Wholegrain pasta contains three times the amount of fibre per serving as regular pasta. If you look for whole food online stores, you will also easily find pasta made with legumes, like beans, chickpeas and lentils. Nut butter Forget dairy spreads full of cholesterol! Choose nut butter made with single ingredients and a bit of salt or those mixed with healthy seeds. They are packed with healthy monounsaturated fats and plant-based protein. Alongside those more popular, like peanut butter and almond butter, you can find pistachio butter, cashew butter or pumpkin seeds butter. Avoid nut butter with added sugar, palm oil and other things. Chia seeds The mighty chia seeds contain a lot of goodness. They have a lot of fibre, minerals, antioxidants, and omega-3 fatty acids. They're also a great source of calcium, phosphorus, and magnesium, which are beneficial for bone health. Fruits Fruits are amazing! They are packed with dietary fibre, antioxidants and lots of vitamins. Go for berries, citrus fruits, apples, and bananas. Dried fruits are a great addition to your diet. They will help you to boost your immunity and improve digestion. Extra virgin olive oil Healthy oils are essential ingredients of every good diet (when consumed in moderation). The health benefits of olive oil have been known since the Roman times. Extra virgin olive oil is packed with antioxidants and has anti-inflammatory properties. According to numerous nutrition studies, consumption of olive oil can lower risks of cardiovascular disease, some cancers, and even dementia.

A healthy diet rich in fresh vegetables, fruits, whole grains, nuts, legumes and pulses provides our bodies with vitamins, minerals and fibre, boosting our immune systems and preparing us to fight against infections. Everyone knows what it means to eat healthy food and what is a healthy diet but only some follow the rules on a daily basis. There are countries where they know how to eat better and maintain their bodies healthier. Through the centuries, local people have perfected a balanced diet, cultivating and eating mainly local produce and high-quality foods. Furthermore, they developed habits and practices that allow them to enjoy eating food without any side effects. Unfortunately, the UK is not one of these places. But where is it in Europe that people eat the healthiest? Mediterranean diet - whole grains, a lot of vegetables and olive oil The Mediterranean diet, which is predominantly plant-based, is considered one of the healthiest. It is very popular around the world, but the countries which benefit from this cuisine on a daily basis include Italy, Greece, and Spain. The Mediterranean diet is rich in vegetables, fruits, whole grains, healthy snacks like nuts, healthy fats like olive oil, herbs and seafood. Many Mediterranean diet staples are low in calories and high in fibre. These foods help promote healthy weight management, low cholesterol levels and normal blood pressure. This type of diet prevents you from conditions like obesity, diabetes and heart disease. According to research by Harvard University, people who eat a Mediterranean diet have 25 per cent less risk of developing cardiovascular disease over the course of 12 years. Moreover, those who strictly followed this diet had a 24 per cent lower risk of cardiovascular disease and 23 per cent lower risk of premature death compared with those who had the lowest adherence to this diet. French diet - everything in moderation French cuisine is all about the perfect portion and quality. French people never overeat during a meal and keep their meals regular, which means they never skip them, but they choose products with high quality. This allows them to eat some 'forbidden' products rich in fats like cheese and butter, carbs like bread, or even meat, as they will always have them in moderation. Thanks to this habit of eating little or just enough, the numbers of obese people and those suffering from heart disease are pretty low in French society. The French don't eat junk food, deep-fried items or low-quality sweet snacks, which also has a great impact on their overall health and body weight management. Nordic diet - whole grain bread and seasonal produce The Nordic diet may not be as popular outside the North of Europe, but it's worth mentioning as the health of inhabitants of Norway, Sweden, Finland, and Denmark is not so bad either. The quality and nutritional profile of many Nordic staples is better than that of the British. People eat more seasonal produce, locally sourced vegetables and fruits, choose darker rye bread over white bread, and occasionally eat oily fish like salmon.

The whole foods diet embraces real foods - natural and unprocessed. These foods are the best for our well-being and offer plenty of benefits. One of them is healthy weight management. Those who switch to a whole foods diet from a typical diet rich in highly processed foods, snacks and saturated fats may quickly lose weight with time and improve their overall health. Adding these whole foods to a low-calorie diet is a smart way to slim down without effort right on time before summer. Legumes Legumes, like beans, lentils and chickpeas, are high in protein and dietary fibre. This is a perfect combination of nutrients that promote weight loss. According to a 2020 Journal of Nutrition and Metabolism study, women who included more legumes in their diet had less body fat and smaller waists than those who didn't eat that many legumes. Beans and pulses are very versatile ingredients and can be incorporated in salads, soups, stews, pies and a lot more healthy dishes. Brown rice Brown rice is a great whole-grain ingredient. It is easy to make and easy to digest. Diets rich in brown rice are healthy, and people who eat brown rice more often have less belly fat. Brown rice goes well in many dishes, and you can replace white rice with it. Whether you pair it with your favourite protein, curries, stews, tofu, tempeh or vegetables, it always makes a satisfying meal. Almonds Almonds are a very nutritious and healthy snack. Thanks to their high fibre content, they also promote healthy weight. Including a handful of almonds in your daily meal will add a lot of fibre to your diet and may help you lose some weight (almonds are linked to reducing belly and leg fat). Almonds are great to eat raw and roasted or blended into almond butter. Just make sure it contains no added sugar or salt and spread it over your toast, or add it to your morning cereal bowl. Walnuts It's good to store them in your cupboard when you're trying to lose. Walnuts not only promote weight loss but also improve blood pressure and cholesterol levels. It's a great idea to enjoy a handful of walnuts every day. Add them to your oatmeal or wholemeal low calories cakes, or just snack on them. Oats Breakfast is the most important meal because it's supposed to provide us with the energy for the whole day. A bowl of whole grains oats in the morning is a smart way to start the day. Oats are rich in vitamins, minerals and fibre and they make you feel full for longer so you won't be craving any food till lunch. Besides, people who have at least three servings of whole grains per day have 10 per cent less belly fat than those who didn't eat any whole grains. Pistachios Pistachios are rich in many nutrients such as protein, healthy fats, minerals and fibre. If you add some pistachios to your diet they can also help you feel fuller for longer. That means you will be eating less food at one sitting and being less hungry to eat again. Tofu and tempeh If you're trying to lose weight, you should include more plant-based protein in your diet. Tofu and tempeh are protein-rich great meat replacements. People who eat more plant-based proteins have a lower risk of obesity and help maintain a healthy weight. Flaxseed Adding flaxseed as a supplement to your diet might help weight loss. Flaxseed has anti-inflammatory and antioxidant effects and is rich in fibre and omega-3. Including it in your meals may help improve bowel regularity, relieve constipation, control blood sugar levels, and help you manage your appetite. Be careful with the quantity, though. Doctors and nutritionists recommend an ideal amount of 2-3 tablespoons daily. Vegetables When trying to lose weight, don't forget about vegetables. Vegetables are low in calories and high in water and fibre. Besides, they are packed with vitamins our body needs to stay healthy. Vegetables should always be your main cooking ingredients. A cup of vegetables contains from 20 to 50 calories, while the same amount of pasta or rice has 200 calories! Vegetables should be your main The best veggies for weight loss are: leafy greens like spinach and kale, broccoli, cauliflower, pumpkin, bell pepper, carrots, cabbage, courgette and mushrooms.