10 Protein-Packed Plants

The continuing debate over how much protein the average person needs* has done little to change our hunger for it. And who can blame us? Protein is one of the basic building blocks of life.

When most people think about protein, images of cheese, eggs and a leg of lamb pop into their head. Did you know though that every – yes, every – whole food contains protein? From your morning banana to your evening salad, finding plants packed with protein is easy to do. And not only is it easy to do, it’s easy for your body to use.

Plant-based foods are practically free from cholesterol, tend to be high in fiber, and are often alkalizing to the body. All animal products, on the other hand, are devoid of fiber, and are acidifying to the body, which causes calcium to be leached from your bones, as well as decreasing oxygen levels in the blood, and negatively impacting the digestive/lymphatic system.

You may have heard the ongoing debate about “complete” or “incomplete” protein and “food combining”, but be wary; these topics are steeped in misinformation and myth. Here’s what I’ve discovered thus far:

The term “complete protein” refers to foods that have all nine essential amino acids present in the correct proportion for our bodies to build protein with. The term “incomplete protein” refers to foods which have all the essential amino acids, but are simply low in one or more of them. This is called the “limiting amino acid”. While it’s true that most whole plant foods have one or more limiting amino acids and are thus “incomplete”, this shouldn’t send you running for a steak. Our bodies are brilliant, and every food that goes into your system must be broken apart and its nutrients absorbed. During the digestion process, amino acid chains from all sources are broken down and made ready for our bodies to use. If you’re eating a good mix of fruits, veggies, grains and legumes, then your body simply collects what it needs from the “amino soup” that your digestion system has absorbed. There are a growing number of vegan bodybuilders, ultra marathon runners and award-winning athletes out there to prove that meeting your protein needs on a plant-based diet is simple and successful.

Since every whole food has protein in it, you have literally millions of great options to choose from when it comes to creating a balanced diet with the right percentage of protein for your body*. I’ve selected ten nutritious plants to get you started, for both their protein content and other health benefits. You may be surprised at some of the veggies, nuts and grains that made it onto my list.

*More is not necessarily better when it comes to protein. The Recommended Dietary Allowance (RDA) for the average, sedentary adult is only 0.8 grams per kilogram of body weight. Some healthcare professionals argue that this level is too high. No matter whose recommendation you choose to follow, the fact is that each person’s protein needs are different, but all can be met with a plant-based diet.

Health Benefits of High-Protein Plant Foods:

Pumpkin Seeds

Asparagus

Cauliflower

Peanuts

Mung Bean Sprouts

Almonds

Spinach

Broccoli

Quinoa

If you’re like me, pumpkin is one of your favorite fall foods. The last time you steamed up some squash or pumpkin, did you have the seeds though? One ounce of pumpkin seeds contains 9.35 grams of protein! That’s over two grams more than the same quantity of ground beef. Their high protein content and level of nutrients makes them a wonderful addition to any salad or snack.

Health Benefits of Pumpkin Seeds:

• Tryptophan: Helps fight depression (converted into serotonin and niacin).
• Glutamate (needed to create GABA): Anti-stress neorochemical, helps relieve anxiety and other related conditions.
• Zinc: Boosts immune function and fights osteoporosis.
• Phytosterols: Reduce LDL cholesterol (the bad kind) and up HDL (the good kind); may also be effective in the prevention of cancer.

Pumpkin seeds are also full of manganese, phosphorous, copper, vitamin K, vitamin E, B vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine), folates, potassium, calcium, iron, magnesium, zinc and selenium and more!

If pumpkin seeds aren’t your thing, don’t worry – there are plenty of seed-based protein powerhouses out there.

Grilled asparagus with a balsamic vinegar drizzle is enough to make my mouth water. Eight spears of this delectable veggie has 3.08 grams of protein, which is pretty potent for such a slender fellow.

Health Benefits of Asparagus:

• Vitamin K: Asparagus is the number one plant-based source for Vitamin K, which is indicated in preventing osteoporosis and osteoarthritis.
• Vitamin A and Folate: Anti-aging, anti-inflammatory, heart healthy, and indicated in the prevention of birth defects.
• Diuretic: Reduce water retention.
• Aphrodisiac: Oh là là!

Asparagus is also a good source of potassium, glutathione, vitamin C, antioxidants (glumatic acid, glycine and cysteine) and more.

For years, I wasn’t a big fan of cauliflower. I mean, how healthy can an off-white vegetable be? But once I started learning about the health benefits of cauliflower and all its cruciferous plant family members, I started to give this veggie its due respect. One cup cooked = 2.28 grams of protein and a truckload of nutrients to reduce your risk for cardiovascular disease and cancer!

Health Benefits of Cauliflower:

• Carotenoids (beta-carotene and Phytonutrients): Including kaempferol, ferulic acid, cinnamic acid and caffeic acid. These nutrients help protect your body against free radical damage.
• Sulforaphane: Strong indications as a cancer fighting agent.
• Omega-3 fatty acids: Reduce inflammation.

Cauliflower is also a good source of vitamin C, manganese, glucosinolates (glucoraphin), vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine) and B9 (folic acid), phosphorus and potassium, indole-3-carbinol (strong cancer fighting indications) and more.

If you grew up in America you’ve probably had a peanut butter and jelly sandwich or two, but I doubt you knew how healthy this favorite snack really is. One ounce (approximately 28 peanuts dry roasted without salt) = 6.71 grams of protein.

Health Benefits of Peanuts:

• Co-Enzyme Q10: Protects the heart during times of low oxygen.
• Resveratrol: Bioflavonoid believed to improve blood flow in the brain and lower your LDL cholesterol.
• Niacin: Assists in recovery of cell damage, and protects against Alzheimer’s disease and age-related cognitive problems.

Peanuts are also a good source of calcium, iron, riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, folates, copper, manganese, potassium, calcium, iron, magnesium, zinc, selenium, vitamin E, antioxidants (polyphenols p-coumaric acid) and more.

Oats have gotten a bad rap over the years as a breakfast moosh fit for little orphan Oliver or old school prison inmates, but truly they are a food fit for kings. One cooked cup has a whopping 6.08 grams of protein along with being a great source of fiber and helpful for stabilizing your blood sugar levels. I enjoy mine in the morning with a bit of banana and cinnamon mixed in – yummm.

Health Benefits of Oatmeal:

• Selenium (antioxidant combined with vitamin E): Boosts immunity and mood, as well as having indications as a cancer-fighting agent.
• Weight loss: Keeps blood sugar levels even. The high level of fiber keeps you full longer.
• Magnesium: Helps with energy production, maintaining strong bones and possible relief of PMS.
• Phosphorus: Assists with bone health, boosts energy and is important for healthy digestion.

Oatmeal is also a good source of tryptophan, Iron, calcium, B vitamins such as thiamin, riboflavin and niacin; vitamin E, zinc, copper, iron, manganese, magnesium and more.

You may have seen this little bean hiding in your stir-fry (sprouted) or perhaps in a fresh wrap, but it hasn’t gotten much cred over the years. Most beans are a great source of protein and water soluble fibre, and while mung beans aren’t at the top of the bean protein list they make a good showing. With one cup containing 3.16 grams, it is low in calories, but high in content.

Health Benefits of Mung Bean Sprouts:

• Lecithin: Lowers blood cholesterol levels, reduces liver fat.
• Zinc: Along with the protein and other vitamins in mung beans, Zinc can help strengthen your nails.
• Phytoestrogens: Contain many anti-aging components for the skin. These phytoestrogens act on estrogen-receptors found in the skin, stimulating the synthesis of hyaluronic acid, collagen and elastin, which are all essential components of the skin’s structure.

Mung bean sprouts are also a good source of vitamin A, many B vitamins, vitamin C, vitamin D, vitamin E, vitamin K, folic acid, iron, potassium, calcium, phosphorous, magnesium, zinc and more!

This is a wonderful snack to have around at all times, both for its protein content and nutrient density. Almonds are at the top of the nut chain when it comes to nutrient density, which means they will keep you full longer. With one ounce (approximately 24 nuts) containing 6.03 grams of protein they are a wonderful addition to any snack or meal.

Health Benefits of Almonds:

• Phenylalanine: Aids in the development of cognitive function.
• Nutrient Rich: Keeps you full longer which can aid in weight loss.
• Vitamin E/Magnesium: Important for heart and muscle health.

Almonds are also a good source of calcium, phosphorous, iron, magnesium, zinc, selenium, copper, niacin, managese, riboflavin, folic acid and more.

We all know spinach is a special green. From Popeye to the posh salads you’ll find in fine dining restaurants, spinach has gotten some good press and with due reason. One cup cooked = 5.35 grams of protein. It is also filled with flavonoids (a phytonutrient with anti-cancer properties). Spinach is good for your skin, your eyes, your brain and your bones!

Health Benefits of Spinach:

Neoxanthin and violaxanthin: Anti-inflammatory epoxyxanthophylls.

• Lutein and zeaxanthin: Protect the eyes against cataracts and age-related macular degeneration.
• Vitamin K: Ensures a healthy nervous system and brain function, healthy bones (1000% of the RDA of vitamin K in each full cup of spinach!)
• Vitamin A: Strengthens immunity and promotes healthy skin.

Spinach is also a good source of vitamin C and other antioxidants, flavonoids, beta-carotene, manganese, zinc and selenium and more.

Broccoli has many of the same amazing compounds as cauliflower, which is logical due to the fact that they are both in the cruciferous plant family. As a child I remember enjoying broccoli simply for the fact that the pieces looked like tiny trees. Now, as an adult, I enjoy their impressive nutritional profile AND the fact that they look like tiny trees. One cup of chopped broccoli = 5.7 grams of protein and a heap of child-like enjoyment.

Health Benefits of Broccoli:

• Glucoraphanin (which the body processes into sulforaphane): Helps the skin to detoxify and repair itself, along with ridding the body of H. pylori which increases the risk of gastric cancer.
• Beta-carotene, zinc and selenium: All work to strengthen the immune system.
• Indole-3-carbinol: A powerful antioxidant and anti-carcinogen, which may hinder the growth of breast, cervical and prostate cancer along with boosting liver function.

Broccoli is also a good source of folic acid, vitamin C, calcium (more calcium in fact then most dairy products), lutein and zeaxanthin, B6, folates and more.

All of the plants on my list that have preceded this one fall short in comparison to quinoa’s potential.* On its own it is a perfect protein and the king of all grains. It has the highest percentage of protein content at 16 percent per volume! This means that a measly ¼ cup (dry) quinoa has 6 grams** of protein. If you paired this grain with a couple of spears of asparagus and a beautiful cauliflower, broccoli and sprouted mung bean stir–fry, you would have an easy meal with 30 grams of protein or more!

Health Benefits of Quinoa:

• Magnesium: Relaxes muscles and blood vessels, which can help regulate blood pressure.
• Manganese and copper: Both work as antioxidants to protect the body from free radicals.
• Lignans: A phytonutrient found to reduce the risk of heart disease as well as certain types of cancer.

Quinoa is also a good source of iron, calcium, potassium, zinc, vitamin E, selenium, manganese, tryptophan copper, phosphorus and more.

*There is American grown quinoa for anyone concerned about the politics of Bolivian grown quinoa.

**This protein content information was obtained from a Quinoa distribution company.

http://gentleworld.org/10-protein-packed-plants/#Cauliflower

Whole Grain

White Bread v Brown Bread!

Whole Grain Protein Power!

A lot of vegetarians get asked that big old question: Where do you get your protein? While I’m not a vegetarian, I try to limit my meat consumption while still eating a balanced, high protein diet to keep me feeling satiated and full of energy all day. How is that possible, you ask?  

Nuts, beans, and dairy are just a few non-meat ways to get protein, but did you know that whole grains are also protein-packed? We always talk about whole grains being full of fiber, but this week I was inspired to call attention to the other benefits of eating whole grains, thanks to the Meatless (and Mediterranean) Mondays recipes of our parent Organization, Oldways. 

While many of us (this self proclaimed Queen of Quinoa, included!) have heard that one of the things that makes quinoa the superfood extraordinaire is that it’s high in protein, it certainly isn’t the only protein-filled grain. Virtually all foods contain a mix of three macronutrients: fat, protein, and carbohydrates. Though we think of grains as carbohydrates in fact they also contain small amounts of healthy fat, along with a dose of protein. Take a look at the grains below, and their protein content per serving. (45 grams of uncooked grain is a standard FDA serving size; although grains vary, that's the equivalent of a little less than a cup cooked, for most grains.)

Name of Grain (Based on 45g uncooked)	Amount of Protein (in grams)
Amaranth	6.10
Barley, hulled	5.62
Brown rice	3.38
Buckwheat	5.96
Kamut® Khorasan Wheat	6.54
Millet	4.96
Oats, rolled	5.92
Quinoa	6.35
Rye	4.65
Sorghum	5.09
Spelt	6.56
Wheat	6.93
Wheat, bulgur	5.53
Wild rice	6.63

Name of Food	Amount of Protein (in grams)
Whole wheat pasta, 2oz. dry	8.34
Whole wheat bread, 2 slices	7.97
Whole wheat pita, 6.5" round	6.27

On average, people need about 50 grams of protein a day, so at about 6 grams of protein, most whole grain choices provide about 12% of your daily needs. But what does that mean? Six grams of protein is the same amount found in these protein-full foods: one hard-boiled egg, an ounce of almonds, or two thirds of a cup of lentil soup. Wow! 

One thing to know about the protein in grains: with the exception of quinoa and amaranth, grain proteins are not “complete proteins.” This means they’re missing or low in one or more essential amino acids. But eating a variety of plant-based foods takes care of that; when you enjoy both beans and grains throughout the week, for example, their complementary proteins combine to give you just what your body needs. 

Next time you bake a loaf of 100% Whole Wheat Sandwich Bread, or make Whole Grain Linguine with Ripe Heirloom Tomatoes and Pistachios, or Whole Grain Rotini with Braised Fennel, Carrots and Spring Onions  our Recipe Section) think of that extra protein punch you’re getting!  

As we can see, whole grains are a great source of protein whether you’re a vegetarian, looking for a new Meatless Monday dish or are simply looking for a way to incorporate more protein into your existing diet. So yes, you can get your protein and fiber all in one dish! (Mallory)

http://wholegrainscouncil.org/newsroom/blog/2014/02/whole-grain-protein-power

How to Lose Weight Fast: A Proven 3-Step Plan That Works

How To Lose Weight Fast

There are many ways to lose a lot of weight in a short amount of time.

However, most of them require you to be hungry and unsatisfied.

If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.

The 3-step plan outlined here will:

• Kill your appetite.
• Make you lose weight fast, without being hungry.
• Improve your health at the same time.

Step 1 – Eliminate Sugars and Starches

The most important part is to remove sugars and starches (carbs) from your diet.

These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight.

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women.

The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.

Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger.

Put simply, lowering your insulin puts fat loss on “autopilot.”

Why Does Sugar And Starch Make Us Fat?  See Video Below!

Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.

Step 2 – Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.

Protein Sources:

• Meat – Beef, chicken, pork, lamb, bacon, etc.
• Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
• Eggs – Omega-3 enriched or pastured eggs are best.

Protein is the macronutrient that contributes most to fullness and eating adequate protein can raise your metabolism.

Low-Carb Vegetables:

• Broccoli
• Cauliflower
• Spinach
• Kale
• Brussels Sprouts
• Cabbage
• Swiss Chard
• Lettuce
• Cucumber
• Celery
• Etc

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.

A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.

Fat Sources:

• Coconut Oil
• Butter
• Olive Oil
• Lard
• Tallow

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.

The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly.

There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all.

To see how you can assemble your meals, check out this low carb meal plan and this list of low carb recipes.

Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.

Step 3 (Optional) – Exercise 3-4 Times Per Week

You don’t need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.

If you’re new to the gym, ask a trainer for some advice.

By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat .

If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

Bottom Line: It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts work too.

Optional – Do a “Carb Re-feed” Once Per Week

You can take one day “off” per week where you eat more carbs. Many people prefer Saturday.

It is important to try to stick to healthier carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc.

But only this one higher carb day, if you start doing it more often than once per week then you’re not going to see much success on this plan.

If you must have a cheat meal and eat something unhealthy, then do it on this day.

Be aware that cheat meals or carb refeeds are NOT necessary, but they can up-regulate some fat burning hormones like leptin and thyroid hormones.

You will gain some weight during your re-feed day, but most of it will be water weight and you will lose it again in the next 1-2 days.

Bottom Line: Having one day of the week where you eat more carbs is perfectly acceptable, although not necessary.

What About Calories and Portion Control?

It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.

However, if you really want to, then use this calculator.

Enter your details, then pick the number from either the “Fat Loss” or the “Extreme Fat Loss” section – depending on how fast you want to lose.

There are many calorie counters you can use to track the amount of calories you are eating. I like Cron-O-Meter – it is free and easy to use.

The main goal is to keep carbs under 20-50 grams per day and get the rest of your calories from protein and fat.

Bottom Line: It is not necessary to count calories to lose weight on this plan. It is most important to strictly keep your carbs in the 20-50 gram range.

Other Weight Loss Tips to Make Things Easier (and Faster)

Pretty much all you have to do is the 3 steps:

1. Eliminate high-carb foods.
2. Eat Protein, Fat and Veggies.
3. Exercise 3-4 times per week (optional, but recommended).

However, there are a few other tips that you may find useful if you want to speed things up even further.

None of these are old wives’ tales, they all have scientific evidence to back them up.

Drink Water, Coffee or Tea: Satisfy your thirst with water. If you’re a coffee or a tea drinker, then by all means drink as much as you want as both can raise your metabolism slightly.

Use Smaller Plates: Studies show that people automatically eat less when they use smaller plates. Strange, but it works.

Sleep Like a Baby: Poor sleep is associated with weight gain and obesity, taking care of your sleep is important.

Reduce Stress: Being stressed can elevate the stress hormone cortisol, which can cause fat accumulation in the belly.

Good sleep and reduced stress levels can also help prevent cravings, the dieter’s worst enemy. There are many other tips to prevent cravings in this article.

Bottom Line: It is most important to stick to the three rules, but there are a few other things you can do to speed things up.

You Will Become a “Fat Burning Beast”

You can expect to lose 5-10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that.

I can personally lose 3-4 lbs per week for a few weeks when I do this strictly.

If you’re new to dieting, then things will probably happen quickly. The more weight you have to lose, the faster you will lose it.

For the first few days, you might feel a bit strange. Your body has been burning carbs for all these years, it can take time for it to get used to burning fat instead.

It is called the “low carb flu” and is usually over within a few days. For me it takes 3. Adding some sodium to your diet can help with this, such as dissolving a bouillon cube in a cup of hot water and drinking it.

After that, most people report feeling very good, positive and energetic. At this point you will officially have become a “fat burning beast.”

Despite the decades of anti-fat hysteria, the low-carb diet also improves your health in many other ways:

• Blood Sugar tends to go way down on low-carb diets.
• Triglycerides tend to go down.
• Small, dense LDL (the bad) Cholesterol goes down.
• HDL (the good) cholesterol goes up.
• Blood pressure improves significantly.
• To top it all of, low-carb diets appear to be easier to follow than low-fat diets.

Bottom Line: You can expect to lose a lot of weight, but it depends on the person how quickly it will happen. Low-carb diets also improve your health in many other ways.

You Don’t Need to Starve Yourself to Lose Weight

If you have a medical condition then talk to your doctor before making changes because this plan can reduce your need for medication.

By reducing carbs and lowering insulin levels, you change the hormonal environment and make your body and brain “want” to lose weight.

This leads to drastically reduced appetite and hunger, eliminating the main reason that most people fail with conventional weight loss methods.

This is proven to make you lose about 2-3 times as much weight as a typical low-fat, calorie restricted diet.

Another great benefit for the impatient folks is that the initial drop in water weight can lead to a big difference on the scale as early as the next morning.

Here are a few examples of low-carb meals that are simple, delicious and can be prepared in under 10 minutes: 7 Healthy Low-Carb Meals in 10 Minutes or Less.

On this plan, you can eat good food until fullness and still lose a ton of fat. Welcome to paradise.

How To Lose Weight Without Feeling Hungry

http://authoritynutrition.com/how-to-lose-weight-as-fast-as-possible/