http://vegnews.com/articles/page.do?pageId=9034&catId=1
http://www.oopsimavegan.com/protein.html
http://abcnews.go.com/Health/Wellness/top-13-vegan-vegetarian-protein-sources/story?id=19896734#
http://www.onegreenplanet.org/vegan-health/10-vegan-foods-packed-with-protein/
http://vegetarian.about.com/od/healthnutrition/tp/protein.htm
http://www.vegan-magazine.com/2013/10/07/vegan-foods-that-pack-a-protein-punch/
http://www.onegreenplanet.org/vegan-health/protein-in-a-plant-based-diet-a-vegan-bodybuilders-perspective/
http://www.onegreenplanet.org/vegan-food/how-much-protein-do-you-really-need/
http://kriscarr.com/blog-video/my-crazy-sexy-guide-to-plant-based-protein/
http://www.plantbuilt.com/get-protein/
http://www.theepochtimes.com/n3/885813-vegan-here-are-your-protein-sources/
http://www.veggieboards.com/index.php?page=plant-protein
http://www.onegreenplanet.org/natural-health/a-green-monsters-guide-to-healthy-and-clean-protein-sources-infographic/
http://www.onegreenplanet.org/vegan-food/the-cleanest-sources-of-plant-based-protein/
http://www.mindbodygreen.com/0-4771/10-Vegan-Sources-of-Protein.html
http://www.oopsimavegan.com/protein.html
http://abcnews.go.com/Health/Wellness/top-13-vegan-vegetarian-protein-sources/story?id=19896734#
http://www.onegreenplanet.org/vegan-health/10-vegan-foods-packed-with-protein/
http://vegetarian.about.com/od/healthnutrition/tp/protein.htm
http://www.vegan-magazine.com/2013/10/07/vegan-foods-that-pack-a-protein-punch/
http://www.onegreenplanet.org/vegan-health/protein-in-a-plant-based-diet-a-vegan-bodybuilders-perspective/
http://www.onegreenplanet.org/vegan-food/how-much-protein-do-you-really-need/
http://kriscarr.com/blog-video/my-crazy-sexy-guide-to-plant-based-protein/
http://www.plantbuilt.com/get-protein/
http://www.theepochtimes.com/n3/885813-vegan-here-are-your-protein-sources/
http://www.veggieboards.com/index.php?page=plant-protein
http://www.onegreenplanet.org/natural-health/a-green-monsters-guide-to-healthy-and-clean-protein-sources-infographic/
http://www.onegreenplanet.org/vegan-food/the-cleanest-sources-of-plant-based-protein/
http://www.mindbodygreen.com/0-4771/10-Vegan-Sources-of-Protein.html
"There are several posts on this site about how much protein you need. The fact is that we get way too much protein. There is a guy who just won a major triathalon who is totally vegan, plenty of protein. Look at cows, hippos, elephants, giraffes, and gorillas,...these are all huge animals who eat nothing but plants. They too need protein and get all they need. You get plenty of protein from grains. Try quinoa. Its from South America and has lots of protein as does Romaine Lettuce. We think we need much more than we do and often over eat. 8 to 10 grams of protein a day is all you need and animal protein is not healthy but has a direct link to cancer. "
"we do not eat meat in raw form. The protein in meat when cooked the amino acids coagulate and difficult to digest. Our body will have to release lots of protease (an enzyme that break down protein). The cells are stressed thus we become acidic and calcium is depleted. Wheras eating raw vegetables that has enzyme helps our body easily absorb the amino acids."
"The combining proteins myth/assertion was rescinded, by it's originator, some time ago."
"Nice article - too much emphasis on protein in modern times .. and as the only macronutrient the body is not designed to store, it's not surprising so much dis-ease prevails. Humans need approx 45 to 60g protein per day ... A chicken breast is equivalent to that ... So what happens to all the rest ingested - the poor organs go into overload of course !!"
"Dairy
The argument in favor of dairy is usually around the idea that it is a good source of calcium. I’m here to tell you that it isn’t. Because dairy is an animal protein, it has an acidic affect on your body. To balance out the pH, your body turns to its own alkaline mineral reserves and leeches calcium from your bones. So therefore, dairy actually takes calcium from your body rather than introduces it. Shocking, I know. Then there’s the fact that pasteurized dairy is full of antibiotics, comes from a cow that is usually less than healthy, and is full of pus cells. Yep, pus. According to research by the USDA, the average content of pus in milk is 316 million pus cells! If you want to learn more about the detriments of dairy, click here or pick up a copy of The China Study by T. Colin Campbell.
What should we have instead?
Try cheese made from nuts (like cashew or Brazil nut cheese) and milk made from either almonds, coconut, oats, hemp, or rice."
https://www.facebook.com/photo.php?fbid=335636199905752&set=a.327089184093787.1073741832.291136931022346&type=1
""Humans are Naturally Herbivorous
The anatomical evidence tells us that we’re optimized for eating mostly or exclusively plant foods. The only way to come to another conclusion is to ignore the bulk of the anatomical evidence, which is what many critics do. (They either use inferior evidence, such as disputed assumptions about the prehistoric diet, or they cherry-pick the anatomical evidence while ignoring the bulk of it.)
Most plant-eaters eat small amounts of non-plant foods, usually insects (either intentionally or inadvertently). Critics of this article zero in on this tiny non-plant consumption as though they’ve made some sort of point. The small non-plant consumption of plant-eating animals doesn’t mean that they’re “omnivores” in the classical sense, and certainly doesn’t justify the idea that humans are adapted to a very mixed diet of plant and non-plant foods.
“Omnivore” doesn’t mean 50% plants and 50% animals. Many critics consider chimpanzees to be omnivores but 95-99% of the chimp diet is plants, and most of the remainder isn’t meat, it’s termites. (see below) If humans are omnivores, then the anatomical evidence suggests that we’re the same kind: the kind that eats almost exclusively plant foods.
The animals most similar to us, the other primates, eat an almost exclusively vegan diet.
Saying we’re omnivores because we’re capable of eating meat is just silly. We’re capable of eating cardboard, too. And by the “capable” argument, then cats are omnivores too, since nearly every commercial cat food has plant ingredients. (Check the label.) Nobody would ever make the argument that cats are omnivores based on what they’re capable of eating. But they sure make that argument for humans, enthusiastically.
Our so-called “canine teeth” are “canine” in name only. Other plant-eaters (like gorillas, horses, and hippos) have “canines”, and chimps, who are almost exclusively vegan, have massive canines compared to ours.
Our early ancestors from at least four million years ago were almost exclusively vegetarian. (source)
Among animals, plant-eaters have the longest lifespans, and humans are certainly in that category (and yes, this was true even before modern medicine).
The idea that a switch to meat-eating is what sparked early humans’ brain development has no more evidence to support it than the competing theories (such as that it was a switch to cooked foods that did the trick), and certainly doesn’t square with what comparative anatomy tells us.
Many humans who eat meat try disingenuously to exploit the fact that humans are unable to digest cellulose, and discard it during the digestion process. However, cellulose is neither beneficial nor damaging to us in any way, so our inability to digest it is irrelevant.
If your lower jaw moves from side to side—and you grind and chew your food—then you are unequivocally herbivorous. The jaws of carnivores/omnivores only move up and down, vertically. They don’t chew; they just rip and swallow.
Many anthropologists and reputed medical experts attest to the fact that humans are completely herbivorous, plant-eating creatures. Dr. William Roberts, editor-in-chief of The American Journal of Cardiology and a professor at Baylor University, states, “Human beings are not natural carnivores. When we kill animals to eat them, they end up killing us because their flesh—which contains cholesterol and saturated fat—was never intended for human beings who are natural herbivores.”
Humans, historically and scientifically, have always been near the bottom of the food chain. Killing during a one-on-one confrontation without weapons, and the ability to consume bloody raw flesh right from the bone without having it cause disease later on in life, have always been the only true factors in determining physiology and placement in the food chain."
-spiritfawn
_AV"
Calcium Choride =
"What about those ingredients that sound like they are from milk, such as lactic acid, lactose, and lactate?
If it's lactate or lactic acid, it's not from dairy (exception - sterol lactate due to the stearic acid). "Lac" ingredients are usually produced by a fermentation process using cornstarch or beet sugar. Lactose is always from dairy. Most ingredients made with with calcium are vegan (i.e. calcium carbonate, calcium phosphate, calcium sulfate). The exceptions are calcium caseinate and calcium stearate. Drink up the calcium fortified o.j. - it's vegan!"
"This is the most common question I get. There is literally protein in all foods. There are over 50,000 proteins our bodies use, they are all chains of amino acids and every fruit and vegetable on? this planet has every essential amino acid in different ratios. As long as you eat enough calories you will get enough protein. Think about this - the largest land walking mammels are all vegan. An elephant and Gorilla eat only plants and they must be getting protein somewhere. Checkout fruitandstrength"
http://www.youtube.com/watch?v=7z54lw3w1QE (The Vegan Protein Myth)
^Protein = bananas, apples, cantaloupes, strawberries, tangerines, watermalon, honeydew, orange, papaya, peaches, pears, pineapple, almonds, cashews, filberts, hempseed, peanuts, pumpkin seeds, sesame seeds, sunflower seeds, walnuts, leafy green veggies, broccoli, potatoes, tempeh, tofu, seitan, wheat, wild rice, lima beans, chickpeas, split peas, lentils, beans
Veganism Is The Future https://www.facebook.com/photo.php?fbid=317367285030108&set=a.163956000371238.24803.131369396963232&type=1&theater
I am sure most of you would agree that ''But where do you get your protein?'' is probably the most asked question by meat eaters, and this post contains important facts on protein, so I highly recommend you to read it.
One of the most common misconceptions is that one must eat animal products, such as meat, eggs and dairy, in order to get protein. If you are a vegetarian or a vegan, you're probably used to non-vegetarians asking you where do you get your protein on a plant based diet.
Even though this myth has been debunked, many people still believe they ''need'' animal protein.
People, especially athletes and bodybuilders, are often told that they need enormous amounts of dietary protein, in order to build muscles, which is a myth. What they actually need is more calories and growth hormone, not tons of dietary protein. Amazingly, animal products inhibit GH secretion, which is why many meat eating athletes and bodybuilders have to take synthetic GH or steroids. Many plant foods, on the other hand, can help increase GH secretion, so it's still easier for a vegetarian to get big muscles, without taking synthetic GH and steroids.
Animal products also increase cortisol levels, leading to hypercortisolism, and cortisol is known to decreases amino acid uptake by muscle tissue, and inhibits protein synthesis.
People think that just because animal products contain a lot of protein, they are good for building muscles, but they are not. In fact, lots of athletes eat way too much animal protein, which leads to bone and muscle loss, as well as kidney problems, because it's just too acidic for the human body. It's a well-known fact that bone and muscle loss and kidney problems are very common among non-vegetarian athletes and bodybuilders.
Athletes and bodybuilders only need a bit more protein than the average human, but nowhere near as much as 300-500 g protein a day, as many people believe. The average human only needs 10% protein, and consuming more than 25% protein a day is very unhealthy.
Eating high quality plant based protein and strength training are obviously much easier and healthier ways to build muscles.
As a matter of fact, we have zero dietary requirements for animal protein. Animal protein is one of the worst things a human could eat. Animal protein is also the main cause of cancer and osteoporosis. For more info on animal protein and cancer, watch the Forks Over Knives documentary (http://www.tudou.com/programs/view/NCvziUb2ciY) and read The China Study.
In addition, high-protein diets, in general, cause premature aging, disease and shorter lifespans in humans and other animals, so I would not recommend anyone to eat a lot of protein. High-carb / low-protein raw fruitarian / vegetarian diets, on the other hand, are associated with health and longevity.
Most people probably don't know it yet, but it's hard not to get enough protein, no matter what diet you follow. Protein is in everything, even in fruits. If you follow nutrient rich diets, it's impossible not to get your protein. In fact, most of us who follow plant based diets get even more protein than recommended.
It's actually very easy to get your protein, as long as you are getting enough calories. Technically, there is no such thing as ''protein deficiency'', and protein intake can only be low if you don't get enough calories. If you get 1500-2000 to 3000-4000 calories a day, depending on how active you are, you will not suffer from ''protein deficiency'', no matter what.
Most green leafy veggies have from 10-15% to 25-30% protein. Some greens have even more protein.
Stinging Nettles are one of the highest known sources of protein in a leafy green, and of superior quality than many other green leafy vegetables. They contain on average 22% protein. The dried leaf of Nettle contains 40% protein.
http://www.acupuncturebrooklyn.com/alternative-health/nettles
http://rawglow.com/blog/2010/01/20/how-to-prepare-and-enjoy-stinging-nettles/
http://www.herballegacy.com/Vance_Chemical.html
http://www.herbsarespecial.com.au/free-herb-information/nettle.html
http://cavemanfood.blogspot.com/2009/01/stinging-nettle-infusion.html
Brussels sprouts, watercress, kale, broccoli, Romaine lettuce and other types of lettuce, spinach, asparagus, collard greens, mustard greens, cauliflowers, parsley, okra, chicory, cilantro, alfalfa, etc. are some of the best protein sources among green leafy veggies. Not only they are great sources of protein, but they are also excellent sources of calcium. However, Stinging Nettles seem to have enormous amounts of calcium, compared to other greens. I have checked on http://cronometer.com/ and it appears that 500 g of Stinging Nettles have 2405,0 mg of calcium (200%).
There are also some plant foods that are considered ''protein concentrates''.
''INCOMPLETE PROTEIN'' VS. ''COMPLETE PROTEIN'' -- One of the biggest lies that you've ever heard is that animal products are ''the only'' sources of ''complete protein''. Well, that's just another lie that comes from the meat, eggs and dairy industries. They've been promoting meat, eggs and dairy as ''the only'' sources of ''complete protein'' for years, and even many doctors and nutritionists still believe this myth.
Did you know that quinoa, hemp and algae are ''complete protein'' sources too? So is soy, but I do not recommend soy products on a regular basis, as they can block nutrients absorption. Even amaranth and buckwheat are listed as ''complete protein'' sources, as they contain all 9 essential amino acids in the right amounts.
But the funny thing is, we don't need ''complete protein'', actually. Breaking down ''complete protein'' does more ''harm'' than good. The human body is supposed to combine by itself all amino acids from ''incomplete protein'' sources, required for protein synthesis. You don't even have to eat all essential amino acids at the same meal. Just make sure you eat a wide variety of fruits, veggies, legumes, nuts, seeds, whole grains, etc.
http://www.nlm.nih.gov/medlineplus/ency/article/002222.htm
http://www.care2.com/greenliving/10-protein-packed-plants.html
http://www.veganpeace.com/nutrient_information/nutrient_info/good_sources/good_sources_protein.htm
In fact, technically, all plants have ''complete protein''. The ''incomplete protein'' was just a myth, as there is no such thing as ''incomplete protein''. If you check the numbers on Cron-O-Meter (http://cronometer.com/), you'll see that you can get over 100% of each essential amino acid by just increasing the quantity. And if you think that eating a lot of plant foods is bad, well, let me tell you that many animal products (eggs, for example), don't have enough of the essential amino acids per 100 g either, so you'd have to eat much more in order to get enough of all the essential amino acids, but the problem is, the more animal products you eat, the sicker you get. In other words, I'd rather eat a watermelon or 3 kilos of greens and potatoes than eating a lot of eggs or dairy. Meat may contain all the essential amino acids per 100 g, but that's because it has a lot of protein per 100 g - chicken has like 30 g of protein per 100 g, while eggs have only like 6 g of protein per egg. However, eating meat can lead to protein excess, which is so bad for your health.
Eating lots of kg of fresh fruits and veggies, like other primates, is really the healthiest way to get good protein! Some people may prefer beans / legumes, grains, or seaweeds, as those are ''protein concentrates'' - they have so much more protein than fruits and veggies per 100 g, and many of them have even more protein than meats, eggs and dairy per 100 g. But, like I said, best sources of protein are fresh fruits and veggies - they also have the right amount of protein, so we wouldn't have to worry about protein excess if we ate only or mostly fresh fruits and veggies.
http://michaelbluejay.com/veg/protein.html
LYSINE - GOOD SOURCES -- Lysine is one of the most important amino acids, which plays an important role in calcium absorption and bone health.
Amaranth and legumes (beans, chickpeas, peas / green peas, lentils, etc.), as well as peanuts, almonds, walnuts, hazelnuts, fenugreek seeds and oats, are among the best sources of lysine. Other good sources are: watermelons; avocados; beets; potatoes; corn; spinach; asparagus; pumpkin seeds & squash; yams; cashews (not recommended); dried peaches; apricots; Brussels sprouts; oranges; pecans, etc. Pineapples, tomatoes, figs, apples, carrots, pears, iceberg lettuce, celery, broccoli, eggplant, dates, strawberries, blueberries, mangoes, papaya and mushrooms also contain lysine, but in much smaller amounts. Also, note that this list is incomplete, as there are more foods that contain lysine, but it would be impossible to write them all.
Make sure you eat foods rich in lysine on a regular basis!
PROTEIN - GOOD SOURCES -- Quinoa, nuts, seeds, legumes, amaranth, buckwheat, algae, mushrooms, and, of course, fruits and green leafy veggies, are all excellent vegan friendly sources of high quality protein.
Animal protein, on the other hand, is low quality and used protein, that was meant for the body of the animal who was killed. Why ''filter'' your protein and other nutrients through others' bodies, when you can get them in their PUREST form, directly from the natural source?!
"we do not eat meat in raw form. The protein in meat when cooked the amino acids coagulate and difficult to digest. Our body will have to release lots of protease (an enzyme that break down protein). The cells are stressed thus we become acidic and calcium is depleted. Wheras eating raw vegetables that has enzyme helps our body easily absorb the amino acids."
"The combining proteins myth/assertion was rescinded, by it's originator, some time ago."
"Nice article - too much emphasis on protein in modern times .. and as the only macronutrient the body is not designed to store, it's not surprising so much dis-ease prevails. Humans need approx 45 to 60g protein per day ... A chicken breast is equivalent to that ... So what happens to all the rest ingested - the poor organs go into overload of course !!"
"Dairy
The argument in favor of dairy is usually around the idea that it is a good source of calcium. I’m here to tell you that it isn’t. Because dairy is an animal protein, it has an acidic affect on your body. To balance out the pH, your body turns to its own alkaline mineral reserves and leeches calcium from your bones. So therefore, dairy actually takes calcium from your body rather than introduces it. Shocking, I know. Then there’s the fact that pasteurized dairy is full of antibiotics, comes from a cow that is usually less than healthy, and is full of pus cells. Yep, pus. According to research by the USDA, the average content of pus in milk is 316 million pus cells! If you want to learn more about the detriments of dairy, click here or pick up a copy of The China Study by T. Colin Campbell.
What should we have instead?
Try cheese made from nuts (like cashew or Brazil nut cheese) and milk made from either almonds, coconut, oats, hemp, or rice."
https://www.facebook.com/photo.php?fbid=335636199905752&set=a.327089184093787.1073741832.291136931022346&type=1
""Humans are Naturally Herbivorous
The anatomical evidence tells us that we’re optimized for eating mostly or exclusively plant foods. The only way to come to another conclusion is to ignore the bulk of the anatomical evidence, which is what many critics do. (They either use inferior evidence, such as disputed assumptions about the prehistoric diet, or they cherry-pick the anatomical evidence while ignoring the bulk of it.)
Most plant-eaters eat small amounts of non-plant foods, usually insects (either intentionally or inadvertently). Critics of this article zero in on this tiny non-plant consumption as though they’ve made some sort of point. The small non-plant consumption of plant-eating animals doesn’t mean that they’re “omnivores” in the classical sense, and certainly doesn’t justify the idea that humans are adapted to a very mixed diet of plant and non-plant foods.
“Omnivore” doesn’t mean 50% plants and 50% animals. Many critics consider chimpanzees to be omnivores but 95-99% of the chimp diet is plants, and most of the remainder isn’t meat, it’s termites. (see below) If humans are omnivores, then the anatomical evidence suggests that we’re the same kind: the kind that eats almost exclusively plant foods.
The animals most similar to us, the other primates, eat an almost exclusively vegan diet.
Saying we’re omnivores because we’re capable of eating meat is just silly. We’re capable of eating cardboard, too. And by the “capable” argument, then cats are omnivores too, since nearly every commercial cat food has plant ingredients. (Check the label.) Nobody would ever make the argument that cats are omnivores based on what they’re capable of eating. But they sure make that argument for humans, enthusiastically.
Our so-called “canine teeth” are “canine” in name only. Other plant-eaters (like gorillas, horses, and hippos) have “canines”, and chimps, who are almost exclusively vegan, have massive canines compared to ours.
Our early ancestors from at least four million years ago were almost exclusively vegetarian. (source)
Among animals, plant-eaters have the longest lifespans, and humans are certainly in that category (and yes, this was true even before modern medicine).
The idea that a switch to meat-eating is what sparked early humans’ brain development has no more evidence to support it than the competing theories (such as that it was a switch to cooked foods that did the trick), and certainly doesn’t square with what comparative anatomy tells us.
Many humans who eat meat try disingenuously to exploit the fact that humans are unable to digest cellulose, and discard it during the digestion process. However, cellulose is neither beneficial nor damaging to us in any way, so our inability to digest it is irrelevant.
If your lower jaw moves from side to side—and you grind and chew your food—then you are unequivocally herbivorous. The jaws of carnivores/omnivores only move up and down, vertically. They don’t chew; they just rip and swallow.
Many anthropologists and reputed medical experts attest to the fact that humans are completely herbivorous, plant-eating creatures. Dr. William Roberts, editor-in-chief of The American Journal of Cardiology and a professor at Baylor University, states, “Human beings are not natural carnivores. When we kill animals to eat them, they end up killing us because their flesh—which contains cholesterol and saturated fat—was never intended for human beings who are natural herbivores.”
Humans, historically and scientifically, have always been near the bottom of the food chain. Killing during a one-on-one confrontation without weapons, and the ability to consume bloody raw flesh right from the bone without having it cause disease later on in life, have always been the only true factors in determining physiology and placement in the food chain."
-spiritfawn
_AV"
Calcium Choride =
"What about those ingredients that sound like they are from milk, such as lactic acid, lactose, and lactate?
If it's lactate or lactic acid, it's not from dairy (exception - sterol lactate due to the stearic acid). "Lac" ingredients are usually produced by a fermentation process using cornstarch or beet sugar. Lactose is always from dairy. Most ingredients made with with calcium are vegan (i.e. calcium carbonate, calcium phosphate, calcium sulfate). The exceptions are calcium caseinate and calcium stearate. Drink up the calcium fortified o.j. - it's vegan!"
"This is the most common question I get. There is literally protein in all foods. There are over 50,000 proteins our bodies use, they are all chains of amino acids and every fruit and vegetable on? this planet has every essential amino acid in different ratios. As long as you eat enough calories you will get enough protein. Think about this - the largest land walking mammels are all vegan. An elephant and Gorilla eat only plants and they must be getting protein somewhere. Checkout fruitandstrength"
http://www.youtube.com/watch?v=7z54lw3w1QE (The Vegan Protein Myth)
^Protein = bananas, apples, cantaloupes, strawberries, tangerines, watermalon, honeydew, orange, papaya, peaches, pears, pineapple, almonds, cashews, filberts, hempseed, peanuts, pumpkin seeds, sesame seeds, sunflower seeds, walnuts, leafy green veggies, broccoli, potatoes, tempeh, tofu, seitan, wheat, wild rice, lima beans, chickpeas, split peas, lentils, beans
Veganism Is The Future https://www.facebook.com/photo.php?fbid=317367285030108&set=a.163956000371238.24803.131369396963232&type=1&theater
I am sure most of you would agree that ''But where do you get your protein?'' is probably the most asked question by meat eaters, and this post contains important facts on protein, so I highly recommend you to read it.
One of the most common misconceptions is that one must eat animal products, such as meat, eggs and dairy, in order to get protein. If you are a vegetarian or a vegan, you're probably used to non-vegetarians asking you where do you get your protein on a plant based diet.
Even though this myth has been debunked, many people still believe they ''need'' animal protein.
People, especially athletes and bodybuilders, are often told that they need enormous amounts of dietary protein, in order to build muscles, which is a myth. What they actually need is more calories and growth hormone, not tons of dietary protein. Amazingly, animal products inhibit GH secretion, which is why many meat eating athletes and bodybuilders have to take synthetic GH or steroids. Many plant foods, on the other hand, can help increase GH secretion, so it's still easier for a vegetarian to get big muscles, without taking synthetic GH and steroids.
Animal products also increase cortisol levels, leading to hypercortisolism, and cortisol is known to decreases amino acid uptake by muscle tissue, and inhibits protein synthesis.
People think that just because animal products contain a lot of protein, they are good for building muscles, but they are not. In fact, lots of athletes eat way too much animal protein, which leads to bone and muscle loss, as well as kidney problems, because it's just too acidic for the human body. It's a well-known fact that bone and muscle loss and kidney problems are very common among non-vegetarian athletes and bodybuilders.
Athletes and bodybuilders only need a bit more protein than the average human, but nowhere near as much as 300-500 g protein a day, as many people believe. The average human only needs 10% protein, and consuming more than 25% protein a day is very unhealthy.
Eating high quality plant based protein and strength training are obviously much easier and healthier ways to build muscles.
As a matter of fact, we have zero dietary requirements for animal protein. Animal protein is one of the worst things a human could eat. Animal protein is also the main cause of cancer and osteoporosis. For more info on animal protein and cancer, watch the Forks Over Knives documentary (http://www.tudou.com/programs/view/NCvziUb2ciY) and read The China Study.
In addition, high-protein diets, in general, cause premature aging, disease and shorter lifespans in humans and other animals, so I would not recommend anyone to eat a lot of protein. High-carb / low-protein raw fruitarian / vegetarian diets, on the other hand, are associated with health and longevity.
Most people probably don't know it yet, but it's hard not to get enough protein, no matter what diet you follow. Protein is in everything, even in fruits. If you follow nutrient rich diets, it's impossible not to get your protein. In fact, most of us who follow plant based diets get even more protein than recommended.
It's actually very easy to get your protein, as long as you are getting enough calories. Technically, there is no such thing as ''protein deficiency'', and protein intake can only be low if you don't get enough calories. If you get 1500-2000 to 3000-4000 calories a day, depending on how active you are, you will not suffer from ''protein deficiency'', no matter what.
Most green leafy veggies have from 10-15% to 25-30% protein. Some greens have even more protein.
Stinging Nettles are one of the highest known sources of protein in a leafy green, and of superior quality than many other green leafy vegetables. They contain on average 22% protein. The dried leaf of Nettle contains 40% protein.
http://www.acupuncturebrooklyn.com/alternative-health/nettles
http://rawglow.com/blog/2010/01/20/how-to-prepare-and-enjoy-stinging-nettles/
http://www.herballegacy.com/Vance_Chemical.html
http://www.herbsarespecial.com.au/free-herb-information/nettle.html
http://cavemanfood.blogspot.com/2009/01/stinging-nettle-infusion.html
Brussels sprouts, watercress, kale, broccoli, Romaine lettuce and other types of lettuce, spinach, asparagus, collard greens, mustard greens, cauliflowers, parsley, okra, chicory, cilantro, alfalfa, etc. are some of the best protein sources among green leafy veggies. Not only they are great sources of protein, but they are also excellent sources of calcium. However, Stinging Nettles seem to have enormous amounts of calcium, compared to other greens. I have checked on http://cronometer.com/ and it appears that 500 g of Stinging Nettles have 2405,0 mg of calcium (200%).
There are also some plant foods that are considered ''protein concentrates''.
''INCOMPLETE PROTEIN'' VS. ''COMPLETE PROTEIN'' -- One of the biggest lies that you've ever heard is that animal products are ''the only'' sources of ''complete protein''. Well, that's just another lie that comes from the meat, eggs and dairy industries. They've been promoting meat, eggs and dairy as ''the only'' sources of ''complete protein'' for years, and even many doctors and nutritionists still believe this myth.
Did you know that quinoa, hemp and algae are ''complete protein'' sources too? So is soy, but I do not recommend soy products on a regular basis, as they can block nutrients absorption. Even amaranth and buckwheat are listed as ''complete protein'' sources, as they contain all 9 essential amino acids in the right amounts.
But the funny thing is, we don't need ''complete protein'', actually. Breaking down ''complete protein'' does more ''harm'' than good. The human body is supposed to combine by itself all amino acids from ''incomplete protein'' sources, required for protein synthesis. You don't even have to eat all essential amino acids at the same meal. Just make sure you eat a wide variety of fruits, veggies, legumes, nuts, seeds, whole grains, etc.
http://www.nlm.nih.gov/medlineplus/ency/article/002222.htm
http://www.care2.com/greenliving/10-protein-packed-plants.html
http://www.veganpeace.com/nutrient_information/nutrient_info/good_sources/good_sources_protein.htm
In fact, technically, all plants have ''complete protein''. The ''incomplete protein'' was just a myth, as there is no such thing as ''incomplete protein''. If you check the numbers on Cron-O-Meter (http://cronometer.com/), you'll see that you can get over 100% of each essential amino acid by just increasing the quantity. And if you think that eating a lot of plant foods is bad, well, let me tell you that many animal products (eggs, for example), don't have enough of the essential amino acids per 100 g either, so you'd have to eat much more in order to get enough of all the essential amino acids, but the problem is, the more animal products you eat, the sicker you get. In other words, I'd rather eat a watermelon or 3 kilos of greens and potatoes than eating a lot of eggs or dairy. Meat may contain all the essential amino acids per 100 g, but that's because it has a lot of protein per 100 g - chicken has like 30 g of protein per 100 g, while eggs have only like 6 g of protein per egg. However, eating meat can lead to protein excess, which is so bad for your health.
Eating lots of kg of fresh fruits and veggies, like other primates, is really the healthiest way to get good protein! Some people may prefer beans / legumes, grains, or seaweeds, as those are ''protein concentrates'' - they have so much more protein than fruits and veggies per 100 g, and many of them have even more protein than meats, eggs and dairy per 100 g. But, like I said, best sources of protein are fresh fruits and veggies - they also have the right amount of protein, so we wouldn't have to worry about protein excess if we ate only or mostly fresh fruits and veggies.
http://michaelbluejay.com/veg/protein.html
LYSINE - GOOD SOURCES -- Lysine is one of the most important amino acids, which plays an important role in calcium absorption and bone health.
Amaranth and legumes (beans, chickpeas, peas / green peas, lentils, etc.), as well as peanuts, almonds, walnuts, hazelnuts, fenugreek seeds and oats, are among the best sources of lysine. Other good sources are: watermelons; avocados; beets; potatoes; corn; spinach; asparagus; pumpkin seeds & squash; yams; cashews (not recommended); dried peaches; apricots; Brussels sprouts; oranges; pecans, etc. Pineapples, tomatoes, figs, apples, carrots, pears, iceberg lettuce, celery, broccoli, eggplant, dates, strawberries, blueberries, mangoes, papaya and mushrooms also contain lysine, but in much smaller amounts. Also, note that this list is incomplete, as there are more foods that contain lysine, but it would be impossible to write them all.
Make sure you eat foods rich in lysine on a regular basis!
PROTEIN - GOOD SOURCES -- Quinoa, nuts, seeds, legumes, amaranth, buckwheat, algae, mushrooms, and, of course, fruits and green leafy veggies, are all excellent vegan friendly sources of high quality protein.
Animal protein, on the other hand, is low quality and used protein, that was meant for the body of the animal who was killed. Why ''filter'' your protein and other nutrients through others' bodies, when you can get them in their PUREST form, directly from the natural source?!
No comments:
Post a Comment