Beans, Lentils & Pulses

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

Greek Chickpeas On Toast

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.

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.

Soybeans Soybeans are the best source of plant-based protein. Cooked soybeans contain 18-20g of protein per 100 grams (source nutritionvalue.org) They are also high in iron, magnesium, potassium and calcium. The healthiest way to eat soybeans is by cooking edamame (fresh or frozen). Other soy products include soy milk, tofu and tempeh. Tempeh Tempeh is a traditional food staple originally from Indonesia. It's made from cooked, fermented soybeans. It can be cooked, marinated, covered in crumbs, fried, or roasted, which means it t can be used to replace meat in everyday meals. It is a compact product and contains a lot of protein - 19 g per 100 grams. The protein in tempeh includes nine essential amino acids. It is also a source of fibre, iron, calcium, magnesium and phosphorus. Tempeh helps promote gut health and bone health. Check labels, as the nutritional profile of tempeh from different brands may vary. Tofu Tofu is another amazing product made with fermented soybeans milk, specifically soybean curds pressed together. It contains 8 grams of protein per 100 grams. Tofu is also a great source of calcium, iron and magnesium. Tofu doesn't have much flavour, but it can be quickly marinated and cooked with different herbs and spices. It can be incorporated into many traditional recipes to replace meat, from curries to burgers. Seitan Seitan is made from wheat gluten, and it is one of the best protein sources. It is a popular meat alternative for many vegans and vegetarians. It resembles meat in its look and texture and can be cooked similarly (fried, roasted, grilled). It contains 25 grams of protein per 100 grams. It also has some selenium, iron and calcium. As it is made with gluten, it should be avoided by those who have gluten intolerance. Lentils Lentils are high in protein! They contain 9 grams of protein per cooked 100 grams. Lentils are also packed with dietary fibre. Just 200 g of cooked lentils will provide you with half of your daily fibre intake. They are also rich in iron, folate, manganese and antioxidants. Lentils feed the good bacteria in your gut and keep you away from some diseases, such as diabetes and heart disease. You can use lentils in different plant-based dishes, including soups, stews, curries and salads. Quinoa Cooked quinoa contains 4 g of protein per 100 g. The protein found in quinoa is known as a complete protein as it features all 22 amino acids. With its high protein content, quinoa is a great option for those who want to cut carbohydrates and replace pasta and rice.

Wondering what to eat to extend your lifespan and healthspan? For many years, scientists have been trying to understand what makes certain people live longer. The latest study was published in the journal CellTrusted Source. The team of scientists reviewed hundreds of studies to determine what foods are essential for human health and longevity. What is a healthy diet? The researchers found that diets with low meat and dairy and high in complex carbohydrates are the most beneficial for human health and long life. Growing evidence suggests that animal protein is not healthy for humans and therefore should be avoided and replaced by plant-based protein from legumes. A healthy diet should also include short periods of fasting. Also, in order to be the most beneficial, it should be tailored to everyone individually regarding their sex, age, and genetics. The researchers analysed hundreds of studies on nutrition, ageing, caloric restriction, nutrient response pathways, fasting and investigated different lifestyles and diets of centenarians. They found that diets including mid-to-high levels of unrefined carbohydrates, a low but sufficient plant-based protein intake, and fish consumption were linked to good health and longevity. What is the perfect diet for a long life? The researchers concluded that the longevity diet is mainly a plant-based (vegetarian and vegan) diet rich in vegetables, carbs, whole foods, and a pescatarian diet. Here’s what the long lifespan diet should include: vegetables, legumes, whole grains, vegetarian food or fish diet 30% of calories should be sourced from vegetable fats such as nuts and olive oil no red and processed meat low but sufficient plant-based protein intake until age 65 (and later then moderate) low sugar and refined carbs low white meat intake fasting (eating for 12 hours and 12 hours of fasting) Around three cycles of a five-day fasting-mimicking diet per year Healthy diet is a tailored diet Additionally, the researchers concluded that diet should be adapted to people’s individual needs, sex, age, food allergies (intolerance to gluten etc.) and body mass index (BMI) instead of being based on the number of calories. The diet should also be tailored to people with different health problems such as diabetes (controlling the carbs intake), obesity (maintaining proper weight) etc. The researchers discovered that fasting between the ages 18 and 70 is also beneficial for health. It can help reverse insulin resistance, regulate blood pressure and cholesterol, and help fight inflammation.

You’ve probably already heard of the term ‘plant-based diet’, as it has taken the world by storm in recent years. Now, more than ever before, people are starting to move away from consuming meat and adopting a more plant-rich diet. What was once something that may have been considered a ‘niche’ or a ‘trend’, has now become a popular lifestyle choice. Due to its increase in popularity and demand, you can now find a plant-based version of pretty much any food or drink your heart desires. If you go to your local supermarket they’ll generally be a wide variety of plant-based products available, and often a dedicated section. Restaurants, public events and even many fast food chains now have plant-based options on their menus. However, deciding to switch over to a plant-based diet, or just incorporating more of it into your lifestyle can be difficult to navigate. But here at Wholefood Earth, we’re here to give you a helping hand. So, if you want to know more about the plant-based diet, along with how transitioning can be beneficial for the environment and your health - then carry on reading! What is a Plant-Based Diet? A plant-based diet for beginners can be a great place to start if you’ve been considering eating less meat and are wanting to include more fruit, vegetables, and wholefoods into your diet. Many people use the term “plant-based” to illustrate that they eat a diet that either entirely or mostly comprises of plant foods. Although, there are some people on a plant-based diet that may still eat certain animal-derived products. Being plant-based doesn’t mean that you are vegetarian or vegan and therefore do not eat any meat or dairy. Instead, it is more about choosing to source a higher proportion of your foods from plant sources. Other people may use the phrase “whole foods, plant-based” to describe their diet, which differs slightly from the standard term, by generally only eating plant foods which are raw, or minimally processed. Differences Between Plant-Based and Vegan Some people choose to label themselves as 'plant-based,' while others use the term 'vegan' to describe their lifestyle. It may leave you wondering what exactly the differences are. Although there are a few definitions, most people tend to agree with a few specific variations between the two. A vegan diet excludes all animal-derived foods, such as eggs, meat, fish, poultry, cheese, and other dairy products. Instead, a vegan diet includes plant foods like fruits, vegetables, grains, nuts, seeds, and legumes, whilst not necessarily cutting out processed foods from their diets. Over time, veganism has grown into a movement based not just on ethics and animal welfare, but also environmental and health concerns. Most vegans will try as much as possible, to exclude all forms of animal exploitation and cruelty, not only from their diet, but from their lifestyle too. On the other hand, plant-based diets generally cut out processed foods and focus on plant-based whole foods, whilst still having the option of eating some animal products. If you choose to be on a whole foods, plant-based diet, this normally means avoiding oils and processed grains, whereas on a vegan or standard plant-based diet, these foods may still be consumed. There is also the potential that some people may start out as one and adopt the intentions or ideas of the other approach. Meaning it is also possible to be both plant-based and vegan at the same time. Benefits of Going Plant-Based A lot of consumers are now starting to recognise that reducing meat consumption can offer not just individual health benefits, but also advocacy for animal welfare, and sustainability for our planet. Adopting a plant-based diet can be beneficial if you want to lead a healthier lifestyle or are looking to lose weight. Studies have shown that those on a plant-based diet tend to have a lower BMI and are less at risk of heart disease or developing chronic health conditions. Decreasing your intake of animal products may also reduce inflammation, improve your digestion, and lower your levels of ‘bad’ cholesterol. Plants have vital nutrients that you cannot find in other food sources. The vitamins, minerals, and antioxidants present in plants help in keeping your cells and bod healthy, so that your immune system can function at its finest. Eliminating or reducing animal products from our diet and switching to a plant-based diet can also be favourable for our surroundings. People may choose to avoid animal products in an attempt to limit their environmental impact and aid in reducing greenhouse gas emissions, as well as their carbon footprint.