Vegan protein

If you’re even considering a raw/vegan diet, as I have, you’ve either asked or been asked “Where do you get your protein from” at least a handful of times. I now expect to answer this questions a lot, because it’s not only a great question, it’s one of the most commonly asked among beginners in the raw/vegan health realm.

Why do we need protein? All living cells use proteins (amino acids) for tissue growth and repair, and an array of other vital functions. Proteins are often referred to as “the building blocks” of life.

Cooked animal protein seems to be quite unreliable for a few reasons:

• It’s hard to digest
• It’s clotted
• It creates inflammation in the tissues
• It’s super hard on the kidneys
• If it’s not organic, it’s packed with hormones, antibiotics and potentially other harmful diseases that are foreign to the human body
• and other reasons...

Ground beef is is around 24% protein, chicken breast is roughly 35% protein and pork is somewhere around 27% (depends on the cut and diet of the animal). The rest of the percentages in these foods is by and large saturated fat, which has been well established to be hazardous to your health when it comes from animal sources.

VS.

Broccoli is 45% protein, Spirulina is 68% protein, Spinach is 30% protein. The rest of the percentages in these foods is vitamins, minerals and phytonutrients that fight dis-ease, cancers and promote longevity.

Here’s the thing, ALL antigens, enzymes, antibodies and hormones are proteins. A protein is a make up of 22 amino acids. Everything has protein! There’s a VERY common mis-conception out there that we have to combine things like crazy vegans to get a “complete protein”.

The good news is that our body naturally pools amino acids together through out the week from all of the foods we eat and naturally creates proteins for us. Simply put, we can eat fruits, veggies, nuts and seeds all through out the week without worrying about combining things properly to create complete proteins, and our body will do the work of pooling the amino acids together to create the protein for you. Naturally, we're perfect:)  It’s just science, and knowledge is power.

Some of the best plant based protein sources that I eat are:

• Spirulina/Chlorella
• Quinoa
• Sprouts of all kind! (most are between 20-35% protein)
• Maca
• Dark Leafy Green Vegetables (parsley, spinach, kale, cabbage etc.)
• Hemp Seeds
• Pumpkin Seeds
• beans 
• Lemto;s
• Almonds and other nuts

1. Quinoa: 11g Protein / Cup

A grain like seed, quinoa is a high protein alternative to rice or pasta, served alone or over vegetables and greens. It provides a good base for a veggie burger and is also a fantastic breakfast cereal...view my blog tomorrow for my quinoa hot cereal recipe. 

 

2. Lentils: 17.9g  Protein / Cup

Delicious, nutritious and super easy to prepare.

 

3. Tempeh: 24g Protein / 4 Ounces

A fermented soybean-based food, tempeh is a healthy protein-packed alternative to it’s non-fermented cousin tofu. I hear it makes for a great veggie burger and doubles as a tasty meat alternative to meatballs in pasta, or over brown rice and vegetables. I personally haven't had it before, but it's packed with protein.

 

4. Seitan: 24g Protein / 4 Ounces

An excellent substitute for beef, fish and soy products, one serving provides about 25% of your RDA of protein. But not for those with gluten sensitivities, as it is made from wheat gluten. So this one is off my list, but for those who don't mind eating gluten, it's a alternative to meats.

 

5. Beans (Black, Kidney, Mung, Pinto): 12-15g Protein / Cup

I love beans. Great in  soups, on salads or over rice with vegetables, beans of all varieties are a great daily staple to add to your diet.

 

6. Spirulina: 6g Protein / 10 grams

A blue-green algae, spirulina is a highly bioavailable complete protein containing all essential amino acids. At 60% protein (the highest of any natural food), it’s a plant-based protein powerhouse. I try to remember to have it daily. 

 

7. Hemp Seeds: 16g Protein / 3 Tbsp

With a perfect ration of omega-6 and omega-3 EFA’s, hemp seeds are another bioavailable complete protein rivaled only by spirulina. A simple and great addition to a multitude of dishes, from breakfast cereal to salads to smoothies to vegetables and rice.