Protein in Vegetables

DBM COMMENT

At all times, ensure that the foods you select are permitted on your program.

Select only NON-GMO sources that are organic and/or sundried, unsulphurated and preservative-free.

Everything in life needs protein to live, and vegetables can be a great source of protein. Non-meat sources of protein are often lower in calories, saturated fat and cholesterol compared to meat, making them healthier choices for your heart. Additionally, unlike meat, many non-meat protein foods, such as nuts, seeds, beans and legumes, are good sources of fiber -- a type of carbohydrate that can help decrease your risk of Type 2 diabetes and heart disease. Nuts and seeds also contain healthy unsaturated fats that can further benefit your heart and overall health.

You don't need to be vegan or vegetarian to enjoy the benefits of plant protein or vegan protein. Here are 7 reasons why we believe including more vegan protein in your diet can only be a good thing, for your health and that of our planet!

  • Variety of nutrients – plants contain higher levels of nutrients including minerals, vitamins, antioxidants and other phytonutrients which are very important to our health.
  • More alkalising – plant foods are richer in minerals and so have a higher pH and generally have a less acidic effect on the body. This helps balance acidic diets and helps our kidneys, as they're not working so hard to neutralise our blood.
  • Vegan proteins are lower in cholesterol and saturated fat and high in heart healthy plant sterols.
  • Plant proteins are higher in fibre – unlike animal proteins which contain little to no fibre.
  • Avoidance of hormones and antibiotics that find their way through animal farming and into meat.
  • Vegan protein is more environmentally friendly – animal agriculture has an enormous impact on the environment including huge consumption of land and water and the production of greenhouse gasses for both animals and animal feed.
  • Lower risk of health problems – research has shown that eating a plant based diets increases health.

 Amino Acids

The great news is that ALL plants contain amino acids. When the body digests protein, it first has to break it down into amino acids to be absorbed, before rebuilding into proteins, that are useful in the body, such as collagen, myoglobin etc.

Some plants are higher in amino acids, or contain a wider range of amino acids. A few are even classed as a 'complete protein' which means they contain all 9 essential amino acids in perfect proportions - the ones that must be sourced from our food, as they cannot be made by the body!

Examples of Vegan Proteins in General

  • Hemp seeds and chia seeds
  • Quinoa, buckwheat and amaranth
  • Algaes including spirulina or chlorella
  • Beans, chickpeas, lentils
  • Whole grains

Take a look at the charts alongside: Healthy Choices Table 1 - pages 1 to 5 as well as Healthy Choices - Extended List.

Also take a look at the Protein Rich Vegetables ranked by Percent Protein Content - Table 2 and Table 3

Tables Sourced from healthaliciousness

Other sources: bodyme.co

protein-vegetables.jpg
Protein Sources Table 1 pg 1
Protein Sources Table 1 pg 1
Protein Sources Table 1 pg 2
Protein Sources Table 1 pg 2
Protein Sources Table 1 pg 3
Protein Sources Table 1 pg 3
Protein Sources Table 1 pg 4
Protein Sources Table 1 pg 4
Protein Sources Table 1 pg 5
Protein Sources Table 1 pg 5
Protein Rich Vegetables ranked by Percent Protein Content - Table 2
Protein Rich Vegetables ranked by Percent Protein Content - Table 2
Protein Rich Vegetables ranked by Percent Protein Content - Table 2 contd
Protein Rich Vegetables ranked by Percent Protein Content - Table 2 contd
Extended List  Table 3
Extended List Table 3