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Plant-based Sources of Protein
#157466
10/22/13 06:07 PM
10/22/13 06:07 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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The best plant-based sources of protein
by Michael Ravensthorpe
(NaturalNews) Vegetarians and vegans are often presented with a familiar question: "How do you get enough protein?" The question is understandable, since today's nutritionists place a disproportionate amount of emphasis on meat as a protein source. In reality though, many plants contain protein quantities by mass that match or even exceed that of beef, poultry and fish. The best of them are listed below.
The best vegetarian protein sources
Spirulina and chlorella - Natural health researchers often consider these green algae to be the ultimate "superfoods," and for good reason: Aside from containing unsurpassed levels of chlorophyll and iron, spirulina and chlorella also contain 12 times more digestible protein than beef. Indeed, spirulina and chlorella are comprised of between 45-75 percent pure plant protein by mass. Consequently, spirulina and chlorella tablets and powders remain the protein source of choice for vegetarian and vegan body-builders seeking to improve muscle mass.
Sun-dried tomatoes - Second to spirulina and chlorella in the protein department are sun-dried tomatoes, which are tomatoes that have undergone an intensive moisture-removal process. Sun-dried tomatoes are extraordinarily rich in potassium, dietary fiber, vitamin K and a host of other nutrients. What really makes them stand out, however, is their whopping 11-16 percent protein content by mass - making them the most protein-rich fruits.
Beans - All beans are high in protein, though some are higher than others. Studies have shown that soybeans contain the largest amounts of protein (between 9 and 13 percent), followed closely by winged beans (9-12 percent). Lima, kidney, pinto, white and garbanzo beans are also good sources.
Buckwheat - Buckwheat is a gluten-free seed with a low glycemic index and more protein per 100 grams than corn, rice, millet or wheat. Furthermore, it possesses a unique amino acid profile; since buckwheat is high in arginine and lysine, it has the power to increase the protein value of cereal grains and beans consumed that same day.
Quinoa - Like buckwheat, quinoa is a gluten-free, low GI seed that contains almost as much protein as the best beans and legumes (often as high as 14 percent). It is also a good source of dietary fiber, phosphorous, iron and magnesium and makes a great substitute to rice or couscous.
Spinach - While spinach is famously high in iron, it also contains generous quantities of protein - sometimes up to 13 percent, although this figure varies wildly based on leaf quality. Spinach is extremely versatile (it can be added to pasta, salads, soups, casseroles and even pizzas), so there are many ways to disguise its unattractive taste.
Peas - Peas contains eight percent protein, making them one of the best common vegetable sources after spinach. Peas are also a good source of vitamin A and iron and are easy to incorporate into many meals.
Sweetcorn - Corn on the cob is high in protein and calories, making it a good food to eat before exercising. Just make sure you buy organic corn, especially in the United States.
Brussels sprouts - Sprouts are rich in protein and vitamin C and are a good weight loss food due to their low calorie and fat levels.
Sources for this article include:
http://www.whfoods.com
http://healthyeating.sfgate.com
http://www.chlorellafactor.com
http://science.naturalnews.com
http://science.naturalnews.com
http://science.naturalnews.com
http://science.naturalnews.com
Suzanne
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Re: Plant-based Sources of Protein
[Re: Suzanne]
#157481
10/23/13 11:07 AM
10/23/13 11:07 AM
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SDA Active Member 2021
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Joined: Apr 2008
Posts: 7,003
The Orient
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That list misses one of the better ones: Lamb's quarters. It's a common garden "weed," but it tastes better than spinach when picked young and has some of the highest levels of amino acids of a non-legume family plant.
Blessings,
Green Cochoa.
We can receive of heaven's light only as we are willing to be emptied of self. We can discern the character of God, and accept Christ by faith, only as we consent to the bringing into captivity of every thought to the obedience of Christ. And to all who do this, the Holy Spirit is given without measure. In Christ "dwelleth all the fulness of the Godhead bodily. And ye are complete in Him." [Colossians 2:9, 10.] {GW 57.1} -- Ellen White.
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Re: Plant-based Sources of Protein
[Re: Green Cochoa]
#158063
11/07/13 07:30 PM
11/07/13 07:30 PM
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OP
SDA Active Member 2016
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Joined: Aug 2009
Posts: 1,275
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Quinoa is a high source of protein with tremendous health benefits
by P. Simard
(NaturalNews) You've been told so many contradictory things about meat throughout the years that at some point you probably don't know what to think of it anymore. You may feel the urge to quit eating meat for so many good reasons, but the same question always comes back to haunt you over and over again. Where are you supposed to get decent sources of protein if you're not eating any meat?
There are many sources, as long as you're committed to eating a balanced and health conscious diet. You should definitely start by looking at quinoa as a great gluten-free source of protein that you can eat on a weekly basis. It's a complex carbohydrate food with a low glycemic index which will help control weight by avoiding high blood sugar levels while filling your body with extremely important nutrients. This alkaline-forming food is also an interesting source of riboflavin, which can help diminish the frequencies of migraines by improving the flow of energy and metabolism within cells.
The United Nation's Food and Agricultural Organization has actually recognized 2013 as being "The International Year of the Quinoa." By contrast with most other grains, not only does quinoa have all essential amino acids, but it most importantly contains substantially higher quantities of both lysine and isoleucine, which is the main reason why quinoa can be seen as a complete protein source.
So what kind of health benefits are we looking at?
Thanks to tests done with rats, scientists were able to confirm that quinoa has antioxidant properties. In the experiments, rats already displaying oxidative stress induced by specific concentrations of glucose were supplemented with quinoa over a period of five weeks. The evidence showed that quinoa acted as a moderate protective agent by limiting lipid peroxidation while increasing the antioxidant effects in various parts of the organism.
Although scientific research has mainly been limited to experiments with animals, the obtained results do lead specialists to believe that quinoa has very potent anti-inflammatory properties. By taking it on a regular basis, it has been shown through rats to reduce levels of inflammation in fat tissue as well as the linings of the intestines. The phenolic acids and, to a lesser degree, the saponins are responsible for this process.
Although no significant studies have been summarized up to now, since quinoa and its high fiber content has the ability to regulate blood sugar levels, it certainly wouldn't be a surprise to some day recognize it as a valuable aid for people suffering from diabetes.
Animal studies have clearly shown quinoa's efficiency in lowering total cholesterol levels while maintaining healthy levels of HDL, or good cholesterol; therefore, it shouldn't be too much of stretch to see similar effects with humans.
As with amaranth, quinoa protects the blood vessels from inflammatory damage, which by extension helps limit the risks of eventual cardiovascular diseases.
Sources for this article include:
http://www.huffingtonpost.ca
http://www.whfoods.com
http://science.naturalnews.com
http://science.naturalnews.com
Suzanne
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Re: Plant-based Sources of Protein
[Re: Green Cochoa]
#158081
11/08/13 02:54 PM
11/08/13 02:54 PM
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SDA Active Member 2024
5500+ Member
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Joined: Oct 2008
Posts: 6,425
Midland
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That list misses one of the better ones: Lamb's quarters. It's a common garden "weed," but it tastes better than spinach when picked young and has some of the highest levels of amino acids of a non-legume family plant.
Seems like we had a discussion about this and you objected to it. Glad you are saying it's a good thing to eat. By the way, the list did list Quinoa. Need all Chenopods be listed?
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Re: Plant-based Sources of Protein
[Re: kland]
#158122
11/09/13 01:22 PM
11/09/13 01:22 PM
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SDA Active Member 2021
5500+ Member
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Joined: Apr 2008
Posts: 7,003
The Orient
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That list misses one of the better ones: Lamb's quarters. It's a common garden "weed," but it tastes better than spinach when picked young and has some of the highest levels of amino acids of a non-legume family plant.
Seems like we had a discussion about this and you objected to it. Glad you are saying it's a good thing to eat. By the way, the list did list Quinoa. Need all Chenopods be listed? You might want to refresh your memory. My objection to Lamb's Quarters might have been the fact that it would have been illegal for me to import its seeds to my location at that time. There were no Lamb's Quarters anywhere in the entire country. As for listing all chenopods, be my guest. Tumbleweeds anyone? Blessings, Green Cochoa.
We can receive of heaven's light only as we are willing to be emptied of self. We can discern the character of God, and accept Christ by faith, only as we consent to the bringing into captivity of every thought to the obedience of Christ. And to all who do this, the Holy Spirit is given without measure. In Christ "dwelleth all the fulness of the Godhead bodily. And ye are complete in Him." [Colossians 2:9, 10.] {GW 57.1} -- Ellen White.
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Re: Plant-based Sources of Protein
[Re: Green Cochoa]
#158192
11/11/13 04:49 PM
11/11/13 04:49 PM
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SDA Active Member 2024
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I was not aware of any tumbleweeds being a Chenopod. Can you please educate me? I cannot find such information.
Are there no other Chenopods at your locale? As far as the discussion, I recalled you being unwilling to try any others, or giving multitudes of reasons why you would not eat them. I also seemed to have recalled looking up and listing several in Taiwan. Am I mistaken?
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Re: Plant-based Sources of Protein
[Re: kland]
#158204
11/11/13 06:49 PM
11/11/13 06:49 PM
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SDA Active Member 2021
5500+ Member
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Joined: Apr 2008
Posts: 7,003
The Orient
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From Wikipedia: Quinoa (/ˈkiːnwɑː/ or /kɨˈnoʊ.ə/, Spanish: quinua, from Quechua: kinwa), a species of goosefoot (Chenopodium), is a grain-like crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, or grain, as it is not a member of the true grass family. As a chenopod, quinoa is closely related to species such as beetroots, spinach and tumbleweeds. | Ouch! - Various chenopod seeds - burs or bindii. | View picture HERE of "Strange "flowers" of non-native Russian Thistle aka Tumbleweed (Salsola tragus, Chenopodiaceae)". |
Yummy? Blessings, Green Cochoa.
We can receive of heaven's light only as we are willing to be emptied of self. We can discern the character of God, and accept Christ by faith, only as we consent to the bringing into captivity of every thought to the obedience of Christ. And to all who do this, the Holy Spirit is given without measure. In Christ "dwelleth all the fulness of the Godhead bodily. And ye are complete in Him." [Colossians 2:9, 10.] {GW 57.1} -- Ellen White.
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Re: Plant-based Sources of Protein
[Re: Green Cochoa]
#158236
11/12/13 04:13 PM
11/12/13 04:13 PM
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SDA Active Member 2024
5500+ Member
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Joined: Oct 2008
Posts: 6,425
Midland
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I see now where you got the idea. From the flickr site:
"These are strange "flowers" of non-native Russian Thistle aka Tumbleweed (Salsola tragus) in the Chenopodiaceae plant family."
But from the Wikipedia where you quote Quinoa from: "Kali tragus[1] (Synonyms Salsola tragus, Salsola kali subsp. tragus) is a species of flowering plant in the amaranth family" Order: Caryophyllales Family: Amaranthaceae Subfamily: Salsoloideae Genus: Kali Species: K. tragus
Quinoa: Order: Caryophyllales Family: Amaranthaceae Subfamily: Chenopodioideae Genus: Chenopodium Species: C. quinoa
How does one decide which is correct? Hmmmm.... I noticed you used wikipedia for one and switched to flickr for the other. I noticed the flickr page is by member "Treebeard". I noticed he said it was in the "Chenopodiaceae plant family." I notice the Chenopodiaceae plant family is based on the older Cronquist system. (Maybe you can find some support of Kali being under Chenopodiaceae in the no longer used system and both Kali and Chenopodium of the current system both being called chenopods in the old system?)
I do notice there is an Amaranthaceae family.
Which one do you think is true?
I was not aware of the flickr page. There may be others pages which would give supporting evidence that what you say is true. Maybe you could list them if you are of the same opinion still.
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Re: Plant-based Sources of Protein
[Re: kland]
#158240
11/12/13 05:48 PM
11/12/13 05:48 PM
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SDA Active Member 2021
5500+ Member
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Joined: Apr 2008
Posts: 7,003
The Orient
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kland,
I just did a google search to find what I found. I have no other means of research from my location. The local library, if indeed one exists, would be highly unlikely to help me on such things as the taxonomy of foreign plants.
I'm sure you can find what you want to find. I have no way of knowing what I originally found--all I know is that I had stored that little gem in memory years ago when I first learned about chenopods, and the internet changes quickly. I have no way of knowing, or even of remembering now, what the original source for this fact was. And, of course, there are different kinds of "tumbleweeds."
Blessings,
Green Cochoa.
We can receive of heaven's light only as we are willing to be emptied of self. We can discern the character of God, and accept Christ by faith, only as we consent to the bringing into captivity of every thought to the obedience of Christ. And to all who do this, the Holy Spirit is given without measure. In Christ "dwelleth all the fulness of the Godhead bodily. And ye are complete in Him." [Colossians 2:9, 10.] {GW 57.1} -- Ellen White.
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Re: Plant-based Sources of Protein
[Re: Green Cochoa]
#164743
05/04/14 07:15 PM
05/04/14 07:15 PM
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OP
SDA Active Member 2016
Dedicated Member
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Joined: Aug 2009
Posts: 1,275
Calif. USA
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7 Healthful Reasons To Add Peas To Your Diet
by Reuben Chow
(NaturalNews) There are three major types of peas - garden peas, snow peas and snap peas. When Gregor Johann Mendel, an Austrian monk and botanist, cross-bred two different types of peas, he found that the "child" had the characteristics of both "parents". The discovery that physical traits are passed from generation to generation laid the foundation for modern genetics. Today, close to 80 percent of the world's pea crop is used dried as supposed to fresh; in the US, however, 90 percent of the peas are actually consumed as fresh green peas. Here is a brief rundown of some of the health benefits of peas.
Lowers cancer risk
Peas contain the green pigment chlorophyllin, a substance related to chlorophyll whose molecular shape enables it to combine with cancer-causing chemicals in the body. According to Mary Ellen Camire, PhD, a professor in the department of food science and human nutrition at the University of Maine in Orono, "when you eat peas, the chlorophyllin attaches to carcinogens and helps prevent them from being absorbed."
Other green vegetables also contain chlorophyllin. The greener, the better.
Fiber
Peas are good sources of fiber, containing over 4g in every half-cup serving. And sufficient fiber intake is not only crucial for good digestive and intestinal health, it also helps lower one's risk of many chronic diseases.
The soluble dietary fiber contained in peas also helps to keep one's blood sugar levels steady.
Cardiovascular health
In addition, the fiber in peas helps to reduce cholesterol levels in the body, which in turn lowers one's risk of heart disease.
Furthermore, research has found that consuming peas can lower triglyceride levels too, again offering protective benefits against heart disease. For example, a Danish study found that people who added small amounts of pea fiber to their regular diets experienced an almost 13 percent drop in total triglyceride levels within a fortnight.
Peas also contain good amounts of folate and vitamin B6. These nutrients help the body to keep homocysteine levels in check, which is useful for cardiovascular health because high homocysteine levels are linked to high risks of heart disease and stroke.
Vitamin C
Half a cup of green peas has more than 11mg of vitamin C, a vitamin which contributes to human health in many ways, including fighting colds, lowering cancer risk and boosting immunity.
Vitamin K
Another vitamin which peas provide an abundance of is vitamin K. This vitamin plays a role in blood clotting as well as having strong bones.
Protein
Peas are a good source of protein. According to experts at the Mayo Clinic, a half-cup of peas has as much protein as one tablespoon of peanut butter, without the fat the latter also contains.
Minerals Peas contain numerous essential minerals as well, including manganese, magnesium, iron, phosphorous and potassium.
Eating peas
One point to note is that while green (fresh) peas are a good source of vitamins C and K as well as carotenes, dried peas actually contain very little of them. Furthermore, due to their lower water content, dried peas contain a higher proportion of calories than fresh green peas.
Thus, broadly speaking, fresh peas would provide better nutrition than dried ones. Go for the greenest peas, and avoid darkened pods as well as those which look pale or are dotted with mildew specks. Water-soaked peas would not taste very good.
Dr. Camire also suggested that a half-cup of shelled peas would provide better nutritional value than an equal amount of podded peas, as the peas themselves actually contain most of the fiber, niacin, phosphorus, thiamin, vitamin A, riboflavin and folate found in the food.
Sources for this article include:
Murray, Michael, ND., Pizzorno, Joseph, ND., and Pizzorno, Lara, MA, LMT. The Encyclopedia of Healing Foods. New York, NY: Atria Books, 2005. Print.
Yeager, Selene, et al. The Doctors Book of Food Remedies. New York, NY: Rodale, 2007. Print.
Collins, Elise Marie. An A-Z Guide to Healing Foods: A Shopper's Companion. San Francisco, California: Conari Press, 2009. Print.
Suzanne
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Here is the link to this week's Sabbath School Lesson Study and Discussion Material: Click Here
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