Difference between revisions of "Common Whole-food Staples"
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*6.3g fiber - optimal levels of fiber | *6.3g fiber - optimal levels of fiber | ||
*Good levels of minerals, especially manganese, phosphorus and selenium | *Good levels of minerals, especially manganese, phosphorus and selenium | ||
| − | *Decent levels of vitamins, and good levels of lutein + zeaxanthin (powerful antioxidants) | + | *Decent levels of vitamins, and very good levels of lutein + zeaxanthin (powerful antioxidants) |
| − | *Very good levels of antioxidant (manganese, selenium, lutein + zeaxanthin) ++ | + | *Very good levels of antioxidant (manganese, selenium, lutein + zeaxanthin) +++ |
Overall rating of nutrition density per calorie: 4.5/5 | Overall rating of nutrition density per calorie: 4.5/5 | ||
Revision as of 18:35, 27 August 2020
A food staple is a food that is eaten routinely and is considered the 'staple' of a meal, because it consists of the biggest amount of calories and volume found in the meal.
This section will talk about all the common vegan food staples, how healthy they are and how available they are (price/easiness of access to them). All of these staples can be used as the main caloric source of vegan recipes--as their plain taste combined with their cheap prices and the large array of nutrients they have makes them a good choice for the main source of calories in a diet.
| Name | Final Value of Nutrient Density per kcal (x/5) | Amount of kcal per gram (lower means less calorie dense food) | Protein Quantity per 100 kcal | Fiber Quantity per 100 kcal | Minerals and Vitamins Quantity per 100 kcal (x/5) | Quantity of Antioxidants/Unique Levels of Antioxidants (+/++/+++) |
|---|---|---|---|---|---|---|
| Chickpeas (garbanzo beans) | 4/5 | 1.39 kcal per gram | 5.1 grams | 5.6 grams | 2/5 | + |
| Hulled Barley | 4/5 | 3.45 kcal per gram | 3.6 grams | 5 grams | 3/5 | ++ |
Contents
Grains
Barley
Hulled barley is the whole foods version of barley.
Nutrition of hulled barley per 100 kcal:
- Amount of calories: 100 kcal per 29g
- 3.6g protein - decent levels of protein
- 5g fiber - good levels of fiber
- Decent levels of minerals, especially manganese and selenium
- Decent levels of vitamins, and good levels of lutein + zeaxanthin (powerful antioxidants)
- Good levels of antioxidants (manganese, selenium, lutein + zeaxanthin) ++
Overall rating of nutrition density per calorie: 4/5
Corn
Oats
Oats can be divided in oat bran (the outer part of the grain) and oatmeal (the inner part of the grain).
Oat bran
Nutrition of oat bran per 100 kcal:
- Amount of calories: 100 kcal per 41g
- 7.1g protein - optimal levels of protein
- 6.3g fiber - optimal levels of fiber
- Good levels of minerals, especially manganese, phosphorus and selenium
- Decent levels of vitamins, and very good levels of lutein + zeaxanthin (powerful antioxidants)
- Very good levels of antioxidant (manganese, selenium, lutein + zeaxanthin) +++
Overall rating of nutrition density per calorie: 4.5/5
Oatmeal
Nutrition of oatmeal per 100 kcal:
- Amount of calories: 100 kcal per 27g
- 3.6g protein - good levels of protein
- 2.7g fiber - decent levels of fiber
- Decent levels of minerals, especially manganese
- Low levels of vitamins, and decent levels of lutein + zeaxanthin (powerful antioxidants) +
Overall rating of nutrition density per calorie: 3/5
Rice (black)
Rice (brown)
Rice (red)
Rice (wild)
Wheat
Legumes
Black beans
Black-eyes Peas
Cannellini beans
Chickpeas (garbanzo beans)
Nutrition of chickpeas (canned, drained, rinsed) per 100 kcal:
- Amount of calories: 100 kcal per 72g
- 5.1g protein - good levels of protein
- 5.6g fiber - good levels of fiber
- Decent levels of minerals, especially manganese
- Low levels of vitamins, and decent levels of beta-carotene (antioxidant) +
Overall rating of nutrition density per calorie: 3.5/5
