5. Tofu
Why it’s great: Tofu is made from congealed soy milk, Shapiro says. It’s the chameleon of vegan meat substitutes, picking up virtually any flavor. Soy from tofu is a complete protein, which is a rarity in plant-based foods, Shapiro says. It’s also high in minerals like iron and calcium, which are particularly crucial for vegan diets. Tofu is often fortified with vitamin B12, which is not bioavailable in plant-based foods. Shapiro recommends going organic, and fermented (for some good gut bacteria) if possible.
Keep in mind: Some studies have linked eating soy to breast cancer because soy contains isoflavones, which are plant estrogens, and high estrogen levels are associated with an increased risk of breast cancer. But food sources of soy don’t have that much isoflavones to actually raise that risk, according to the Mayo Clinic. In fact, some studies have shown that consuming a diet rich in soy may prevent breast cancer in women.
6. Lentils
Why it’s great: “Lentils are natural foods, rich in fiber, protein, and potassium,” says George. Lentils are also pretty much the most unprocessed forms of plant protein you can find. Limiting processed foods is helpful so that you can avoid excess sugar or sodium.
Keep in mind: If you’re following a low-carb diet, lentils may not be for you. “While they do have slow-releasing energy due to the amount of fiber in them, half a cup of lentils can have as much as 20 grams of carbs, making it unsuitable for those with more restrictive diets,” says George.