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Re: Plant-based Sources of Protein
[Re: Suzanne]
#166146
06/23/14 06:44 PM
06/23/14 06:44 PM
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OP
SDA
Active Member 2016
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Joined: Aug 2009
Posts: 1,275
Calif. USA
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Best Foods For Protein When Considering A Vegetarian Or Vegan Lifestyle
by Raw Michelle
(NaturalNews) Many people who are considering a vegetarian or vegan lifestyle are often concerned with making sure that they still fuel their body with the proper amounts of protein. Proteins, as most of us know, are the "building blocks" of life responsible for the proper function of organs, cells and tissues (1).
The Centers for Disease Control and Prevention (CDC) says that adult women should obtain 46 grams of protein daily and that adult men should aim to have 56 grams daily (1).
Experts say that plenty of healthy, meat-free and delicious protein options exist.
Top non-meat sources of protein
For example, health and beauty experts Dr. Oz and Dr. Roizen say that grains such as quinoa, wheat germ, spelt and oats are ideal (2). In fact, the year 2013 was named "The International Year of the Quinoa" by the Food and Agricultural Organization of the United Nations (FAO), and it continues to be heralded as a superfood (3). It's even on the George Mateljan Foundation's website, The World's Healthiest Foods, which explainins that its amino acids "allow the protein in quinoa to serve as a complete protein source." (3)
It's also suggested that people consume plenty of nuts and seeds. Specifically, walnuts, pistachios, almonds and pumpkin seeds have very good amounts of protein. Pistachios, which are also filled with healthy fats and beneficial amounts of B6 vitamins, have about 6 grams of protein in a 1-ounce serving (4).
Foods such as dried apricots and sun-dried tomatoes are also good sources of protein.
Of course, beans are a well-known protein source typically enjoyed by vegans and vegetarians. For instance, one cup of black beans has 15 grams of protein (5)
Vegetables also have decent amounts of proteins, so one doesn't have to hone in more so on beans and grains. One cup of cooked spinach has 5 grams of protein, and a cup of broccoli has 4 grams (5).
Signs of protein deficiency may include fatigue, rash, change in hair texture or color, loss of muscle mass and diarrhea (6). Incorporating more protein-rich foods in the diet, like the ones outlined in this article, can help.
Sources for this article include:
(1) http://www.cdc.gov
(2) http://www.doctoroz.com
(3) http://www.whfoods.com
(4) http://www.livestrong.com
(5) http://www.livestrong.com
(6) http://www.livestrong.com
http://science.naturalnews.com
Suzanne
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Re: Plant-based Sources of Protein
[Re: Suzanne]
#168143
09/16/14 10:52 PM
09/16/14 10:52 PM
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OP
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Joined: Aug 2009
Posts: 1,275
Calif. USA
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Quinoa's Many Health Benefits
by Michael Ravensthorpe
(NaturalNews) Quinoa is a grain crop native to the Andean Mountains of South America. Although the leaves of the plant can be consumed as a leaf vegetable, quinoa is primarily grown for its seeds. These seeds, which are cooked in a similar way to rice, come in three colors (red, white and black) and are much-loved for their significant health benefits. In fact, 2013 was crowned "The International Year of Quinoa" by the United Nations due to quinoa's high nutritional value and potential to contribute to global food security. (1)
A complete protein source
One of quinoa's biggest draws, particularly for vegetarians and vegans, is its considerable protein content. According to Self's "NutritionData," one cup of cooked quinoa contains 16 percent of our recommended daily allowance (RDA) of protein. (2) Moreover, this protein contains all eight essential amino acids, making quinoa a rare example of a plant-based complete protein source (most plant foods are deficient in some amino acids, such as lysine). Protein, of course, aids the growth and repair of cells, supplies energy to our bodies and much more.
Packed with fiber
One cup of cooked quinoa also contains a whopping 21 percent of our RDA of fiber, which is twice as much fiber as most other grains. (2) Most of quinoa's fiber is the insoluble kind that contains the well-known laxative effect, but it also contains smaller amounts of insoluble fiber that forms a gel in the stomach, thereby slowing digestion, encouraging a feeling of fullness, and reducing LDL cholesterol in the bloodstream. This well-rounded fiber profile gives quinoa a low glycemic load of 53, making it a suitable food for diabetics and pre-diabetics.
High in antioxidants
A study published in the Journal of Medicinal Food in August 2009 showed that of the 10 Andean grains analyzed by the researchers (five cereals, three pseudocereals and two legumes), quinoa contained the most antioxidants out of all of them. (3) Another 2009 study published in Food Chemistry showed that allowing quinoa seeds to sprout could increase their antioxidant content further. (4) Antioxidant-rich foods are well-known for their anti-aging properties and ability to prevent degenerative diseases such as cancer, rheumatoid arthritis, macular degeneration and Alzheimer's disease.
Rich in quercetin and kaempferol
Quinoa is an excellent source of the flavonoids quercetin and kaempferol, which are shown to possess anti-inflammatory, anti-viral and anti-cancer effects. A study published in Neuropharmacology in 2010 even found that flavonoids contained anti-depressant properties, suggesting that flavonoid-rich foods like quinoa could provide treatment for depression, anxiety and other low moods. (5)
Gluten-free
According to a survey published by The NPD Group in 2013, approximately one-third of the United States population are trying to minimize or avoid gluten due to health concerns. (6) Fortunately for this growing minority, quinoa is naturally gluten-free and is a safe food for those with gluten intolerance or celiac disease. Moreover, unlike many processed "gluten-free" foods, quinoa is a whole food that is free from additives and other undesirable ingredients.
Bursting with nutrients
Quinoa is an excellent source of essential nutrients such as calcium, iron, phosphorus, manganese, copper, selenium and most B vitamins. One cup of quinoa also supplies us with an impressive 30 percent of our RDA of magnesium, in which up to an estimated 80 percent of the American population are deficient. (2)
Organic quinoa is easily found online or in health food stores. It only takes between 15 and 20 minutes to cook, has a pleasant, nutty flavor, and is easy to incorporate into both cooked and cold meals.
Sources for this article include:
(1) http://www.fao.org
(2) http://nutritiondata.self.com
(3) http://www.ncbi.nlm.nih.gov
(4) http://www.sciencedirect.com
(5) http://www.sciencedirect.com
(6) http://www.npd.com
http://science.naturalnews.com
Suzanne
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Re: Plant-based Sources of Protein
[Re: Suzanne]
#168398
09/24/14 11:09 PM
09/24/14 11:09 PM
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OP
SDA
Active Member 2016
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Joined: Aug 2009
Posts: 1,275
Calif. USA
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Pea Protein Is One Of The Best All-round Protein Supplements
by Dr. David Jockers
(NaturalNews) Protein supplements can be a great addition to a healthy diet. This is due to their ability to provide essential and branched-chain amino acids in a highly absorbable form. While there are many different protein sources only a few are of high quality. Pure pea protein is one of the best all-round protein supplements.
The most common protein sources used in commercial powders include soy, egg, whey, & wheat gluten. An intelligent consumer must be very suspicious of these. Soy and gluten containing proteins are highly allergenic and promote inflammatory reactions within the body(1, 2, 3).
The problem with animal protein sources:
Animal protein that comes from animals raised in conventional factory farms are extraordinarily
toxic. These animals are pumped full of dangerous hormones and anti-biotics while eating genetically modified, pesticide laden grains. This combination causes massive amounts of toxic bioaccumulation within the animal tissue and animal byproducts.
Animal protein sources can be fantastic when they are from sustainably raised animals. This would include grass-fed cattle and pasture-raised chickens. Non-denatured whey protein is a superfood with anti-oxidant benefits and branched chain amino acids (4). Pasture-raised egg protein has the best all-round ratios of the various amino acids.
Unfortunately, many individuals have food sensitivities to dairy (casein and whey protein) and egg (albumin) and are unable to use these protein sources. Other individuals have chosen a vegan lifestyle and by either personal choice or religious obligations are restricted from using any animal sources.
The benefits of pea protein:
Pea protein appears to be the most hypoallergenic of all protein powders and has a 98% absorption rate. Brown rice was shown to have high levels of the heavy metal tungsten in it. It is best to avoid this until we know more about the potential dangers of high tungsten (5).
Pea protein has also been shown to be very easy on the digestive system and the protein is fairly quickly assimilated into muscle tissue. This is important because slower digesting and assimilating proteins have a greater chance of producing gas and making one bloated. Most plant proteins have poor assimilation rates but pea and hemp proteins are the rare exceptions.
Pea protein is rich in branched chain amino acids:
Pea protein is a complete protein with all essential amino acids and is particularly high in branched chain amino acids as well as arginine, lysine and phenylalanine. It has a very well balanced essential amino acid profile that fits the requirements set by the World Health Organization for adults.
Branched chain amino acids (BCAA's) have been shown to keep the body in a state of muscle building all day long. This anabolic effect increases strength gains while helping the body to burn fat and improve lean body tissue.
The key BCAA's include leucine, valine and isoleucine. Pea protein is the best non-animal source of these powerful BCAA's and with its 98% absorbency rate it rivals whey protein for its effects on metabolism and lean body tissue.
Pea protein is rich in arginine and lysine:
Pea protein is one of the richest sources of the amino acid L-arginine. Arginine is a key precursor of nitric oxide (NO) which is responsible for healthy circulation. Arginine's role in the formation of NO has made it a key supplement for individuals looking to improve their cardiovascular health, athletic and sexual performance.
Pea protein is also a great source of the essential amino acid L-lysine. Lysine is the precursor of carnitine which is responsible for converting fatty acids into energy. It also plays an important role in the formation of collagen which is the building block of connective tissue regions such as bones, cartilage, skin and tendons.
Sources:
1) http://www.ncbi.nlm.nih.gov
2) http://www.greenmedinfo.com
3) http://www.ncbi.nlm.nih.gov
4) http://www.ncbi.nlm.nih.go
5) http://www.naturalnews.com
Suzanne
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