Top 5 Sources of Plant Protein

My Top 5 Sources of Plant Protein

When planning your meals, you want to get enough protein, right? Maybe you’re working out a lot, or maybe you just want to make sure you have enough protein to fuel your muscle gain and fat loss, as we've often been told to.

Contrary to fad-diet lore, consuming extra protein won’t necessarily lose you more weight. A low-carbohydrate diet on the other hand, can reduce the performance of athletes, and reduce the fuel muscles need to work efficiently. People in western countries like Australia tend to consume more protein than they need, so deficiencies are rare, if not non-existent.

According to nutrition experts like Dr Garth Davis, author of Proteinaholic we have an unhealthy obsession with protein – especially animal protein.

Dr Davis makes the bold claim that "the science shows that our protein obsession may be one of the main causes for the rise we are seeing in obesity, cancer, diabetes, hypertension, and heart disease. ...Protein very well may be to blame for our poor health!"

Dr Michael Greger from Nutrition Facts tells us that "plant protein is preferable to animal protein because food is a package deal. Plant protein has been associated with lower rates of heart disease and lower cholesterol."

As vegan dietitian, the Human Herbivore Amanda Benham explains, "Protein is an important nutrient for growth and has many functions throughout the body, including being a major component of muscles. Protein is composed of substances called amino acids. There are 22 different amino acids but only 8 of these are considered essential as our bodies cannot make these and so these need to be provided in our diet."

Julieanna Hever, The Plant Based Dietitian advises that protein "...is one of the three macronutrients we need to attain from our diet. Protein is involved in virtually all of the body’s structural and functional mechanisms. All of our cells contain protein and it constitutes the building blocks of muscles, hair, nails, organs, skin, tendons, ligaments, membranes, some hormones, haemoglobin, antibodies, enzymes, and much more."

Here’s the good news: it is real easy to get enough protein from plant food sources, including beans, legumes, whole grains, nuts and seeds.

Here are my top 5 plant protein foods:

1. Soybeans – a ‘complete’ protein source, which means they contain all the essential amino acids (building blocks of protein) that humans need. The super soybean is:

• High in fibre 
• High in protein 
• Low in saturated fat 
• Cholesterol-free (an analysis of 38 clinical trials found that 31-47 grams or 2-3 serves of soy protein can reduce blood cholesterol levels by as much as 20%) 
• Lactose-free 
• Good source of omega-3 fatty acids 
• High in phytoestrogens (it is thought that a soy-rich diet helps reduces menopausal symptoms such as hot flushes because phytoestrogens act like a mild form of hormone replacement therapy) 

Your meal planning should include common soy foods such as soy milk, edamame , tofu, tempeh, and soy meat alternatives.

*Make sure you include lots of other types of beans in your diet, which are also great sources of protein, fibre and vitamins.

2. Peanuts (really a legume, related to lentils and chickpeas) are 25% protein (more than any other nut), and are rich in vitamin E, folate, fibre, monounsaturated fats, and antioxidants which protect cells from damage linked to heart disease and cancer. You can have peanuts (raw unsalted is preferred); as peanut butter (I prefer natural peanut butter, with no additives), and in stir-frys, with peanut satay sauce.

*Remember, all nuts are healthy sources of healthy fats and protein. You should eat them sparingly (without added oil or salt) if you're trying lose or maintain a healthy weight.

3. Lentils – with about 30% of their calories from protein, lentils have the third-highest protein level by weight of any legume or nut, after soybeans and hemp. Lentils have been part of the human diet since Neolithic times, around 13,000 to 9,500 years ago. Although deficient in 2 essential amino acids, they are also a good source of folate, fibre, iron, vitamin B1 and minerals. Cooked lentils can be used in soups, stews and curries (such as Dhal).

4. Wheat gluten – also known as seitan (‘say-tan’) or wheat-meat, is made from gluten, the protein component of wheat. Wheat gluten, which is about 14% protein, tends to have a stringy, chewy texture similar to meat, and so is often used in meat alternatives. Wheat gluten was developed in ancient China, as an alternative to meat by vegetarian Buddhist monks.

5. Quinoa (‘keen-wah’) – a staple of the ancient Incas, quinoa is a grain-like crop (quinoa is a ‘psuedo-cereal’ more closely related to beets and spinach). With 18% protein, quinoa grains contain all essential amino acids as well as calcium, phosphorus, magnesium and iron. Quinoa has a light, fluffy texture when cooked and a nutty flavour that makes it a good alternative to rice or cous-cous.

Contrary to popular myth, it is really not difficult to get enough protein from plants - especially from healthy whole-plant foods. As Plant Based Dietitian Julieanna Hever says:

"Humans need about 10 percent of calories from protein. Virtually all whole plant foods contain at least this amount, so if you consume enough volume and variety of whole plant foods, your protein requirement will easily be met.”

Tom Perry

10 Reasons To Get Omega 3 From Plants

What are Omega 3 fatty acids?

Omega-3 fatty acids, also known as polyunsaturated fatty acids (PUFAs), play a crucial role in brain function, as well as normal growth and development. Omega-3 fats include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are typically found in fish and fish oil. Some plant-based foods, including flaxseeds, walnuts and chia seeds, also contain omega-3 in the form of alpha-linolenic acid (ALA), which also helps heart health.

Why is Omega 3 good for you?

Omega-3 fatty acids are necessary for human health, but our bodies can’t make them. Research indicates that omega-3 fatty acids EPA and DHA can help lower triglycerides, cholesterol and blood pressure. Some studies suggest that omega-3 fatty acids may help with other conditions, including improving immune function, allergic reactions, rheumatoid arthritis, depression, asthma, ADHD, Alzheimer’s disease and many more.

Most people get their omega 3 fatty acids from fish and fish oil, which a multi-billion dollar global business.

I believe that not only can you easily get enough omega 3 from plants, it's much healthier and more ethical than fish sources.

10 Reasons Why You Should Get Omega 3 from Plants instead of Fish

1. High fish diets do no favours for your heart

A Forbes Magazine article referred to a large study conducted at McMaster University which raised questions about whether consumption of fish oil has any effect on preventing heart attacks at all. In this large study, the 6,281 patients who took fish oil were no more or less likely to die from cardiovascular causes than the 6,255 who received a placebo. The study found that consumption of fish oil did not lead to fewer heart attacks, fewer strokes, fewer hospitalizations for heart problems, fewer stent procedures, or less chest pain.

The diets and health of Eskimos and Inuits in Greenland and North America were analysed by researchers in a review of ten different studies. Researchers found that Eskimos in Greenland have similar rates of heart disease, an overall mortality rate twice as high, and a life expectancy 10 years shorter, compared with non-Eskimos. Compared with non-native populations, North American Inuits have similar if not higher rates of heart disease.

The authors conclusion was that an “Eskimo diet” has previously been wrongly identified as heart healthy and that such a high-fat diet is better labelled dangerous.

2. Fish oil doesn't beat the blues

Melissa Breyer from the Mother Nature Network writes: “although many studies link consumption of fish oil to reduced depression, a 2011 meta-analysis by Yale University researchers debunked the idea that omega-3s alleviate the blues.”

3. Increased fish and fish oil consumption increases prostate cancer risk

Men who eat fatty fish or take fish oil supplements have a 71 per cent higher risk for dangerous high-grade prostate cancer, according to research published in the Journal of the National Cancer Institute. This research was widely reported in the Melbourne Age, the Herald Sun, and ABC Science online.

In 2011 the same team of researchers published similar findings, that high blood concentrations of DHA more than doubled the risk of prostate cancer.

According to Ian Olver, chief executive of the Australian Cancer Council:

“The reality is that if something is good for you, it doesn’t mean that 10 times of it is better. It is unlikely someone would be diagnosed with a deficiency of fish oil. There is a view out there that extra vitamins and antioxidants are good for you. And people take more thinking that more is better.”

4. Fish oil won’t make your baby brainier

It has been thought that omega-3 fatty acids, consumed via oily fish or in fish oil capsules, could possibly boost fetal brain development in the womb. However, research indicates that pregnant women taking fish oil supplements don’t improve their baby’s brain function or intelligence.

In this study, researchers led by Maria Makrides of the South Australian Health and Medical Research Institute in Adelaide analyzed date gathered from 300 families in which the mothers had consumed 800 milligrams of an omega-3 supplement per day during their pregnancy.

The study authors compared results from the children of mothers who hadn’t taken the supplements with the children of those who had. Crucially, by the time they reached the age of 4, boys and girls born to the group taking the supplements showed no advantage when it came to language, memory, problem-solving and/or reasoning skills, according to the researchers.

Dr. Catherine Herway, assistant director of maternal-fetal medicine at Staten Island University Hospital in New York City, was quoted in an online article as saying:

“It is very appealing to say to a woman that if she takes a pill every day, her baby will become smarter. The reality is that despite all of our advancements in modern science, the best advice remains the same: To optimize maternal and fetal health, there remains no substitute for a well-balanced diet.”

5. Fish oil can be toxic

Fish oil may contain toxins and contaminants that have accumulated in the environment, including arsenic, cadmium, lead, mercury, PCBs and dioxins (A study of 13 over-the-counter children’s fish oil supplements found that all were contaminated with PCB pollutants).

6. Fish oil can make you sick

Fish oil supplements may cause nausea, diarrhoea, loose stools, decreased appetite, constipation, vomiting and fat in the stool.

Fish oil has a limited shelf-life, and may become rancid (researchers at New Zealand’s Crop and Food Research Institute tested capsules from an array of brands from countries all over the world and discovered that a majority of the capsules they tested had begun to oxidise).

7. Fish stinks

Regular consumption of fish oil can cause unpleasant fish breath or “fish burps”.

8. Fish oil harms marine life

Over-fishing of target species and krill for oil production can seriously deplete fish stocks and food for other marine animals. For example, an April 2011 article published by “Nutra Ingredients” reported that some penguin populations have fallen 50 per cent due to a fall in the availability of krill.

Get Your Omega 3 From Plants

As a vegan, I do not eat fish or take fish oil. So, if I don’t get my omega 3 fats from fish or fish oil, then where from?

9. Flaxseed for health and omega 3

Flaxseed (flax) is the richest source of ALA (alpha-linolenic acid) containing 50 – 60% omega-3 fatty acids, and lignans (powerful anti-oxidants), that researchers have found helpful in preventing heart disease, protecting against inflammatory disorders and certain cancers, and lowering your cholesterol. Flaxseeds add a mild, nutty flavour to a variety of foods and are an excellent source of fibre, high quality protein and potassium.

10. Omega 3 is better from the source

Did you know that fish don’t naturally produce omega 3? The omega 3 fatty acids obtained from fish that humans eat originally comes from the algae the fish eat. Extracting DHA and EPA omega 3 fatty acids from algae means you’re getting it straight from the source – clean and green.

There are several benefits by taking omega-3 supplements from a plant (algae) source, including:

• You get all the benefits of fish oil omega-3, without concerns about impurities, contaminants, or of course diminishing fish stocks – this is a fully sustainable source of omega-3, and much more environmentally friendly.
• It’s better for everyone, including vegans, vegetarians, pregnant and breastfeeding women.
• Research indicates that pure algae-sourced omega-3 is more effectively absorbed by the body than fish oil.

The balance of DHA and EPA fatty acids is at least as good, if not better than fish oil in terms of health benefits, and superior to Flaxseed Oil.

Some brands of plant-sourced omega-3 oil I have used and recommend are Dr Fuhrman’s vegan supplement DHA+EPA Purity, Deva which is 100% vegan, vegetarian and is certified by the Vegan Society, the non-profit organization that actually invented the word “vegan”, and Opti-3.

Other brands that you may like to investigate include Green Omega 3 and Lifestream V-Omega 3. Currently, I get my algae-sourced 'Nordic Naturals' omega-3 from iHerb online (see photo).

A final word: please follow this advice from Web MD: Before you start using any supplement, you should always discuss it with your doctor or health care provider.

He or she may have specific recommendations — or warnings — depending on your health and the other medicines you take.

*Recent advice from nutrition expert Dr Michael Greger suggests that vegans should take a 250 mg EPA/DHA plant-based omega 3 supplement daily.

Tom Perry

15 Tips for Losing Weight on a Low Energy Density Diet

There are lots of simple ways you can follow a low-energy-density diet to help you reach your weight loss and health goals. For example, you can reduce the energy density of a dish quite dramatically just by changing a few ingredients.

Top 15 tips for creating a lower energy density diet and helping you to
lose weight without going hungry or counting calories:

1. Choose foods with a high-water content, which includes dishes where water is added during cooking (e.g. soups, casseroles and stews), as these tend to have a very low energy density.
2. Add extra vegetables to starters or main dishes to bulk them up without adding extra calories e.g. add extra vegetables to stir fries, stews, chilli, pasta dishes and salads.
3. Bulk up meals by adding extra pulses, such as beans, peas and lentils. Pulses are high in fibre and protein and filling, but low in calories e.g. add extra beans to a chilli, soup or salad. You could also add some extra (brown) rice or pasta to soups or salads to make them more filling.
4. Avoid meat, animal products, junk foods (such as ice-cream, sweets and pizza) and fried foods.
5. Use brown or wholegrain varieties of foods such as bread, breakfast cereals, rice and pasta. These contain more fibre which will help to fill you up for longer.
6. Choose non-animal protein alternatives, such as lentils, tofu and soy mince.
7. Add more liquids to dishes to help bulk them up without adding extra calories e.g. add extra tinned tomatoes to a chilli or pasta sauce.
8. Avoid use of refined fats such as margarine, butter, and vegetable oils.
9. Salads can be a great low energy density food, but not when they are smothered with high fat dressings! Try using low fat salad dressings, for example, those based on lemon juice or vinegar.
10. Use up leftover vegetables to make soups and stews. Again, add extra pulses such as beans or lentils, to bulk up the dishes. Serve with some wholegrain rice or bread and you have a complete meal!
11. Have fresh fruit for desserts and snacks.
12. Consume an appetizer low in energy density. A practical approach to help moderate calorie intake is to consume a low-energy-dense food, such as a vegetable soup or a green salad, at the start of a meal.
13. Have plenty of foods low in energy density readily available. Having plenty of low-energy-dense food at home and at the office makes it easier to choose these foods over higher-energy-dense options. Frozen and canned fruits and vegetables are good options when fresh produce is not available or affordable. However, choose items without added sugar, syrup, or fat.
14. Choose water and other low-calorie beverages to quench thirst. While increased consumption of water-rich foods such as fruits, vegetables, and broth-based soups can help control hunger while moderating calorie intake, increased beverage consumption is not likely to promote satiety.
15. Cutting calories too much slows your metabolism, reducing your calorie burning speed, and decreases leptin, a hormone that keeps your metabolism up and controls your appetite. Don’t diet!

Whole Vegan Plant Foods – high in nutrients, low in energy density

If you eat whole, natural plant foods, you don’t have to count calories, or worry about getting too much fat or carbs, or not enough protein, for example.

The beauty of healthy, whole plant foods is that they are not just low in energy density, but also naturally high in all the very best nutrients, such as vitamins, minerals, anti-oxidants and phyto-chemicals, not to mention fibre. They are mostly naturally low in fat (the exceptions, such as raw nuts, seeds, avocado and whole olives – not oil - are healthy sources of plant fats and protein), low in salt and sugar. Even the natural sugar in fruit is of the low GI variety, as the fibre in the whole fruit ensures a slow release of the energy within.

It turns out that the best diet to lose weight - and keep it off - is also the most protective against the main killer diseases that afflict so many people in our society; including cancer, heart disease, stroke, dementia, type 2 diabetes and obesity.

The answer to the question, ‘what is the best diet to enable you to have and maintain a healthy weight and body?’ I believe is simple: whole-foods, plant-based vegan.

Tom Perry

5 Types of Vegetables You Should Eat Every Day

What Types of Vegetables Should You Eat and Why?

Vegetables are one of the best foods you can eat for health and weight loss. But do you know exactly what type of vegetables you should eat, and why?

Put simply, vegetables are the healthiest foods on the planet. They’re packed with vitamins, minerals, anti-oxidants, phytonutrients and some protein (yes, protein). Like a sort of ‘anti-junk food’, they’re naturally low in fat, sugar, salt and calories but they help fill you up with health-promoting fibre. Unlike refined carbohydrates such as cane sugar or white flour, vegetables are exactly the sort of carbohydrate food you should be stuffing your face with on a daily basis.

It’s almost impossible to eat too many vegetables, because their low-calorie high-water and fibre content ensures that your stomach fills up before it can be totally overloaded with energy. The only time vegetables become less than healthy is when they’re over-cooked, or particularly when smothered with lots of oil, fatty sauces, cheese, cream, oily dressings, butter, or other unnecessary additives.

Based on information from medical doctor and nutrition expert Dr Joel Fuhrman I have categorised 5 types of vegetables for you to choose from every day.

1. Greens

Leafy greens, as Dr. Fuhrman advises, contain substances that protect blood vessels, and are associated with reduced risk of diabetes.

Greens are the most nutrient-dense of all foods, and perfect for weightloss. They can be consumed in virtually unlimited quantities. Most of the calories in green vegetables come from protein, and this plant protein is packaged with beneficial phyto-chemicals: green vegetables are rich in folate (the natural form of folic acid ), calcium, and contain small amounts of omega-3 fatty acids.

Leafy greens are also rich in antioxidant pigments called carotenoids, specifically lutein and zeaxanthin, which are the carotenoids known to promote healthy vision. Consider Kale, known as the ‘Queen of Greens’, and which has rightly earned the title of ‘superfood’.

Zero-fat Kale has, per calorie:

·More iron than beef

·More calcium than milk

·More vitamin C than oranges

·And is packed with potassium, vitamin K, vitamin A, omega 3 fatty acids, and anti-cancer, anti-inflammatory phytonutrients relating to the prevention and even reversal of arthritis, high cholesterol, heart disease; as well as bladder, breast, colon, ovary, and prostate cancer, and several autoimmune diseases.

 

Common Green Vegetables

Here are some examples of some other green vegetables which you can find in most shops or markets, depending on where you live:

·Artichokes

·Peas

·Asparagus

·Spinach

·Kohlrabi

·Zucchini

·Snow peas

·Parsley

·Turnip greens

·String beans 

·Swisschard / silverbeet

·Mustard greens

2. Cruciferous Vegetables

Cruciferous vegetables, especially the Brassica (broccoli) family, are the cancer-fighting vegetables.

All vegetables, Dr. Fuhrman writes, “contain protective micronutrients and phytochemicals, but cruciferous vegetables have a unique chemical composition—they contain glucosenolates, and when their cell walls are broken by blending, chopping or chewing, a chemical reaction converts glucosinolates to isothiocyanates (ITCs)—compounds with a variety of potent anti-cancer effects.”

Because different ITCs can work in different locations in the cell and on different molecules, they can have combined additive effects. They work synergistically to remove carcinogens, reduce inflammation, neutralize oxidative stress, inhibit angiogenesis (the process by which tumors acquire a blood supply), and kill cancer cells.

Give these vegetables a go!

·Cabbage

·Watercress

·Cauliflower

·Kale

·Chinese cabbage

·Collard greens

·Cauliflower

·Radish

·Aragula/ rocket

·Broccoli

·Brussels sprouts

·Bok Choy

3. Root Vegetables

Root vegetables are basically underground plant parts used as vegetables. They include both true roots such as tuberous roots and taproots, as well as non-roots such as tubers, rhizomes, corms, bulbs, and hypocotyls.

Try this mix of tropical and subtropical root vegetables:

·Cassava

·Sweet Potato 

·Capsicum/Bell Pepper

·Eggplant/ Aubergine

·Turnip 

·Potato

·Carrots 

·Parsnip

·Beetroots 

·Pumpkin

·Squash

·Taro

4. Onions

Vegetables in the onion or Allium family are anti-allergy, antioxidant, anti-cancer, anti-histamine, anti-inflammatory, antibacterial, antifungal, and antiviral.

Allium vegetables, including garlic, onions and leeks, are among the best anti-cancer class of vegetables. They help to facilitate detoxification and act as powerful antioxidants, stimulate immune responses and reduce inflammation.

One large European study found significant risk reductions in participants who consumed the greatest quantities of onions or garlic for oral, oesophageal, colorectal, laryngeal, breast, ovarian, and prostate cancers. This translated into a 55 to 80% reduction of almost all major cancers!

Allium vegetables can help to lower cholesterol, improve arterial functioning, diminish the risk of blood clots and reduce blood pressure. They are excellent sources of vitamins and minerals.

The World Health Organization (WHO) supports the use of onions for the treatment of poor appetite and to prevent atherosclerosis. Onion extracts are recognized by WHO for providing relief in the treatment of coughs and colds, asthma and bronchitis. An onion extract was found to decrease allergy-induced bronchial constriction in asthma patients.

Onions have been used as an ingredient in various dishes for thousands of years by many cultures around the world. World onion production is increasing, and now onions are the second most important horticultural crop after tomatoes.

Here’s a list of vegetables in the onion family:

·Onions

·Garlic

·Leeks

·Spring Onion

·Shallots

·Chives

Isn’t it time you incorporated a daily serve of onions into your salad, stir-fry, casserole or stew?

5. Mushrooms

The marvellous mushroom has phytochemicals such as beta-glucan, which boosts immunity and the body’s ability to fight off cancer cells.

Mushrooms may also help to prevent respiratory infections by improving the production of protective immune substances by mucosal surfaces (like the mouth, nose and throat).

Frequent mushroom consumption has also been discovered to protect against breast cancer, as mushrooms have been found to inhibit an enzyme called aromatase, which produces estrogen.

Dr. Fuhrman advises us that mushrooms should only be eaten cooked, as several types of edible mushrooms contain a potentially carcinogenic substance called agaritine, while cooking mushrooms significantly reduces their agaritine content.

There are a variety of edible mushrooms, including:

·Crimini

·Portobello

·White/button

·Shiitake

·Oyster

·Enoki

·Porcini

·Morel

·Chanterelle

 

Nutritarian Vegetable Eating Guidelines

3 ways you can get your fill of health-promoting veggies every day

1. Eat a large salad every day as your main dish – include such raw vegetables as aragula/rocket, lettuce, tomato, chopped onion, spinach, watercress, bell peppers/capsicum, carrots, bean sprouts, cucumbers, snow peas and lightly sautéed mushrooms. Add a nut and seed-based dressing for flavour to your salad, or mix some pre-cooked bean mix in for extra fibre and protein. If you want to have some wholemeal bread or whole grain flat bread with your meal, make sure it’s stuffed with salad as the bulk of the meal.
2. Eat one large (double-sized) serving of lightly steamed green vegetables every day – enjoy steamed greens such as asparagus, chopped kale, green beans, zucchini, bok choy, artichokes, cabbage, Brussels sprouts and collard greens. Around 10-15 minutes of steaming is plenty for greens – don’t overcook them, or you’ll burn off the beneficial micronutrients within.
3. Eat mushrooms and onions every day – mushrooms and onions have powerful anticancer benefits. Mushrooms are better eaten cooked, because some mushrooms contain a mild carcinogen called agaritine, which is gassed off during cooking.

Tom Perry