- Egg corporations aren’t allowed to say things like “Eggs are an important part of a well balanced, healthy diet”
- “Nutritional powerhouse” can’t be used.
- Can’t portray eggs as a diet food because of the saturated fat and cholesterol content. In fact they have nearly twice the calories of anything that can be called low-calorie.
- Instead of weight loss ads can go with “can reduce hunger.” See these clowns’ cleverness? Yeah, a food that when eaten can reduce hunger – what a groundbreaking concept.
- Can’t say eggs are good for you.
- Can’t say eggs are low in saturated fat—they’re not.
- Can’t say they’re relative low in fat – they’re not!
- Can’t call them a rich source of protein – they’re not!
- Can’t say eggs are “nutritious” at all – Eggs have so much cholesterol you can’t even say they contribute nutritionally.
- Can’t say eggs are healthful. “All references to healthfulness must be deleted.”
- Can’t say eggs are healthy, as they contain significant amounts of fat & cholesterol, which contributes to the leading killer in the Western, heart disease.
- As they can’t say eggs are a healthy start to the day, the USDA suggests “a satisfying start.” Ha, nice one.
- They can’t even refer to eggs as safe – “All references to safety must be removed” because more than a hundred thousand Americans are Salmonella poisoned every year from eggs. Also because of avian influenza. “Instead of safe you can call eggs fresh,” the USDA marketing service helpfully suggests.
- The industry doesn’t say the truth about the poor hens that lay the eggs. The American Egg Board states “Do not show multiple birds in cages-they look too crowded and open us up to activist criticism.” In other words, DO NOT SHOW THE TRUTH TO THE PUBLIC.
And the winner is… yes, you know it now 😉
Frankly, when you look at the simple nutritional facts and the effects that each one of these have in your body, there’s no contest here.
Beans are highly nutrient-dense and packed with health boosting and protecting phytonutrients, fibre and antioxidants. Fibre is an essential nutrient for digestion and cancer prevention, yet it’s estimated that about 97% of people are deficient in it. We repeat – 97%! They are also high in complex carbohydrates -which are (or certainly should be) the first and main source of sustained release of energy for both our body and mind-, low in fat, calories and sodium, and completely cholesterol-free. Beans are also an outstanding source of healthy and protein that it’s optimally digested and absorbed by the human body. Basically, when you eat beans, you are nurturing your body with goodness, not nasty stuff, not potential detrimental health consequences.
When it comes to eating pieces of cow (or beef, as some insist on calling it), the story changes dramatically. Like all animal protein, cows’ flesh is a highly acidic protein, which is also laden with fats, cholesterol, isn’t optimally digested by our body and has a very poor nutritional value. A shocking 80% of the calories you get from it come from mostly saturated fats, while 0% calories come from complex carbohydrates. It also contains natural animal hormones, including animal oestrogens, which are directly linked to some types of cancers. Additionally, the cows that will be turned into meat products are usually also given extra added hormones, antibiotics and stereoids. Cow flesh also forms heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which are chemicals formed when muscle meat such as that from cows, pigs, fish, or chickens, is cooked at high temperatures. This has been conclusively proven to both cause and increase the risk of cancer, and is even acknowledged in several cancer resource websites.
To top it all off, eating cows’ flesh currently stands in the Group 2A on the IARC Carcinogenic Classification Groups as a highly probable carcinogenic, together with eating pigs and lambs, just one spot below Group 1, which includes meats such as bacon, sausages and salami as confirmed carcinogens, together with smoking and asbestos. We have no doubt that the cow, pig and lamb meats currently sitting in Group 2A will be also moving up to Group 1 soon, and thus officially confirmed as a carcinogen too.
When you look at things with common sense it’s easy to realize that, in any case, we are not meant to eat cows. It doesn’t matter how obsessed one is with eating peppered steaks and cow meatballs, the simple truth is that no human would be able to kill a cow with their bare hands. Let alone rip their raw flesh off and chew on it as it is. Still, your body physiology and behaviour will remain to be the number one evidence that confirms that it won’t be able to digest it and deal with it effectively.
Indeed, when you eat pieces of cows you aren’t doing your body any favours, and you certainly are causing more harm than good. There are much better options out there that actually don’t involve eating any animal carcasses, but just real vibrant food that is packed with nutrients and goodness.
When it comes to beans, there are many different ways to enjoy them: in burritos, in burger shape, in curries, salads, stews, spreads, purees, etc… Follow our lead and #gobeanyourself
Your body, health and the cows will be grateful for it – That’s a promise!
People go plant-based for lots of reasons. These include reducing the risk of heart disease, losing weight, feeling more energetic, improving fitness performance, decreasing the number of pills they take, for ethical reasons… there are many great reasons!
For even more inspiration, check out Dr. Michelle McMacken’s latest fantastic piece, as published on Forks Over Knives, which goes through 7 benefits you can expect when you go plant-based:
1- You’ll reduce inflammation in your body:Eating meat, cheese and highly processed foods = elevated levels of inflammation in the body. While short-term inflammation (such as after an injury) is normal and necessary, inflammation that lasts for months or years is not. Chronic inflammation has been linked to the development of atherosclerosis, heart attacks, strokes, diabetes, and autoimmune diseases, among other conditions. In contrast, plant-based diets are naturally anti-inflammatory as they are high in fiber, antioxidants & phytonutrients.
2- Your blood cholesterol levels will plummet: Elevated blood cholesterol = a key risk factor for heart disease and strokes. Saturated fat—primarily found in meat, poultry, cheese, and other animal products—is a major driver of our blood cholesterol levels When you go plant based blood cholesterol levels drop by up to 35% Whole-food, plant-based diets reduce blood cholesterol because they tend to be very low in saturated fat and they contain zero cholesterol. Moreover, plant-based diets are high in fiber, which further reduces blood cholesterol levels. Soy has also been shown to play a role in lowering cholesterol, for those who choose to include it.
3- You’ll give your microbiome (the trillions of microorganisms living in your body) a makeover:These microorganisms help us digest food, produce critical nutrients, train our immune system, turn genes on and off, keep our gut tissue healthy, and help protect us from cancer. Studies have also shown they play a role in obesity, diabetes, atherosclerosis, autoimmune disease, inflammatory bowel disease, and liver disease.
Plant foods help shape a healthy intestinal microbiome. The fiber in plant foods promotes the growth of “friendly” bacteria in our guts. On the other hand, fiber-poor diets (such as those that are high in dairy, eggs, and meat) can foster the growth of disease-promoting bacteria. It takes only a few days for our gut bacterial patterns to change – the benefits of a plant-based diet start quickly!
4- You’ll change how your genes work:The antioxidants & other nutrients in whole plant foods can change gene expression to optimize how our cells repair damaged DNA. We’ve even seen that a plant-based diet, along with other lifestyle changes, can lengthen our telomeres—the caps at the end of our chromosomes that help keep our DNA stable. This might mean that our cells and tissues age more slowly, since shortened telomeres are associated with aging and earlier death.
5- You’ll reduce chances of getting type 2 diabetes:Animal protein has been shown in study after study to increase the risk of type 2 diabetes. In the Adventist population, omnivores have double the rate of diabetes compared with vegans, even accounting for differences in body weight. In fact, in this population, eating meat once a week or more over a 17-year period increased the risk of diabetes by 74%! Similarly, in the Health Professionals Follow-up Study and Nurses Health Study, increasing red meat intake by more than just half a serving per day was associated with a 48% increased risk in diabetes over 4 years.
You will dramatically lessen your chances of getting type 2 diabetes by leaving animal products off of your plate and eating a diet based in whole plant foods. This is especially true if you eat whole grains, which are highly protective against type 2 diabetes. You read that right: carbs actually protect you from diabetes! Also, a plant-based diet can improve or even reverse your diabetes if you’ve already been diagnosed.
6- You’ll get the right amount -and the right type- of protein:Contrary to popular perception, this excess protein does not make us stronger or leaner. Excess protein is stored as fat or turned into waste, and animal protein is a major cause of weight gain, heart disease, diabetes, inflammation, and cancer.
On the other hand, the protein found in whole plant foods protects us from many chronic diseases. There is no need to track protein intake or use protein supplements with plant-based diets; if you are meeting your daily calorie needs, you will get plenty of protein. The longest-lived people on Earth, those living in the “Blue Zones,” get about 10% of their calories from protein, compared with the US average of 15-20%.
7- You’ll make a huge impact on the health of our planet and its inhabitants:Animal agriculture is extremely destructive to the planet. It is the single largest contributor to greenhouse gas emissions, and is a leading cause of land and water use, deforestation, wildlife destruction, and species extinction. About 2,000 gallons of water are needed to produce just one pound of beef. Our oceans are rapidly becoming depleted of fish; by some estimates, oceans may be fishless by 2048. The current food system, based on meat and dairy production, also contributes to world hunger—the majority of crops grown worldwide go toward feeding livestock, not feeding people. Just the food that we put aside every year to fatten up animals to turn them into food products could feed about 11 billion people.
Equally important, animals raised for food are sentient beings who suffer, whether raised in industrial factory farms or in farms labelled “humane.” Eating a plant-based diet helps us lead a more compassionate life. After all, being healthy is not just about the food we eat; it’s also about our consciousness—our awareness of how our choices affect the planet and all of those with whom we share it.
Have you ever heard of “fecal soup”? Over 130 million chickens are killed every day worldwide to be turned into products. During processing the chicken corpses are disemboweled and later soaked in a chill tank before being packaged and sent to distributors.
A federal inspector said, “We often see birds going down the line with intestines still attached, which are full of fecal contamination. If there is no fecal contamination on the bird’s skin, however, we can do nothing to stop that bird from going down that line. It is more than reasonable to assume that once the bird gets into the chill tank, that contamination will enter the water and contaminate all of the other carcasses in the chiller. That’s why it’s called ‘fecal soup.’”
Tests carried out have shown that fecal bacteria tested positive and as present in nearly 50% of the samples. High cooking heat to cook the chickens’ flesh does not remove the feces – it merely cooks it along with the muscle tissue.
See below a list with the 5 worst contaminants in chicken products:
1. Feces: Chickens can soak in “fecal soup” for up to an hour before being packaged for consumers.
2. Toxic chemicals: Peracetic acid and chlorine are both commonly used to treat chicken for contaminants.
3. Superbugs: Nearly 75% of bacterially tainted chicken products harbour germs resistant to one or more types of antibiotics.
4. Carcinogens: Arsenic in chicken can increase the risk of lung and bladder cancer deaths.
5. Cholesterol: Both 4 ounces of cow and 4 ounces of chicken contain approximately 100 mg of cholesterol.
Funny how none of these are ever shown on the labels, right?
When it comes to fat, there is this persistent myth that says that chicken meat is low in fat, which in fact isn’t true as typical chicken servings are about 50% fat, 30% of it saturated, which stimulates the body’s production of cholesterol. Regarding nutritional value chicken has pretty much zero, no fiber and no antioxidants.
It should be compulsory for these nasty products to come in accurately and honestly labelled packages, to inform consumers that they are very likely eating feces and several other contaminants. And also showing pictures of what the animals go through before becoming a product, instead of showing deceiving fantasy cartoon images of happy smiling chickens dancing and saying “eat me, I’m cheap.”
For more references see www.tinyurl.com/pmf6x8t
Nowadays you should expect any fish or seafood you eat to contain some mercury. This includes both wild and farmed fish. Eating fish & seafood is the main source of exposure to methylmercury – a highly toxic form of mercury, a poison that interferes with the brain, the cardiovascular & nervous systems, and can cause serious health problems.
Fish contains toxic metals such as mercury and cadmium, cholestrol, fats and toxins.
The EPA (Environmental Protection Agency) and the IARC (International Agency for Research on Cancer) have also designated mercury as a possible human carcinogen, which is a toxin that bioaccumulates both in fish /seafood and in humans.
Apart from mercury, add the extra dangers of also ingesting chemicals, pesticides and other common pollutants such as PCBs, dioxin, chlordane, and DDT. These pollutants are toxic to fish, humans and any other animals that consume and bio-accumulate them. And there’s also the radiation issue.
According to the EPA, PCBs are known carcinogens in some species, and very likely for humans too. PCBs disrupt immune function, cause learning disabilities and disrupt neurological development. Dioxins are known carcinogens and also cause liver damage, skin rashes and reductions in immune function. They are especially dangerous during fetal development and early childhood.
Cholesterol and fat:
Fish is often touted as a “health food” and “heart-healthy” because of the omega-3 fats yet, like all animal products, fish is high in dietary cholesterol, which considerably increases the risk for artery blockage and heart disease. Also labeled as “low in fat”, this is often not the case as between 15-30% of the fat in fish is actually saturated fat, which stimulates the liver to produce more cholesterol. Often 60% of fish calories comes from fat. We see this when analyzing our customers’ food diaries very often.
What about fish oil supplements?
When it comes to fish oil supplements, these may do more harm than good. In spite of the Big Pharma’s persistent efforts to try to sell more pills and fish oil as a “miracle cure for everything”, these claims are unfounded, with research and studies showing that fish oil may increase diabetes and prostate cancer risk.
Now, there’s also some good news, as you can get all the clean and heart-healthy Omega-3s you need directly from plants such as flax seeds, chia seeds, leafy greens, hemp, walnuts and soy beans. Regarding the EPA and DHA conversion, there’s a lot of contradictory information and studies out there, and even more misinformation, as usual. Some studies have shown meat-eaters with a very poor DHA conversion and vegan women with higher levels than other meat-eaters, and the opposite too. The truth and what really matters is that fish isn’t health food, and that we don’t need to eat any fish to get Omega 3s as we can effectively get it exclusively from plants, without any of the detrimental effects that eating fish brings.
The world’s protein obsession
The world is obsessed with protein. We are sick of hearing it all the time. “I must eat a lot of meat and eggs to put on more muscle,” he says. “I need to lose weight so I’m on a low carb and high protein diet,” she says. “I’m being great with my food – Every day I have a whey protein shake,’ she says. ‘I’m eating healthy now, eggs everyday and also chicken and salmon,” he says. It’s so frustrating and sad to see how many people are so misinformed. But it isn’t a coincidence that this protein obsession is happening.
So why are people obsessed with protein?
Two main elements:
- The obscenely wealthy multibillion dollar meat, egg and dairy industry (which happens to be subsidized by the government) that constantly tell you to eat the stuff and, by doing so, happens to make plenty of $$$££$$$$$$$££££$$$$$…
- A superbly effectively implemented brainwashing action on the mass public. Yes, on you too.
This is why people desperately consume animal products non-stop, thus contributing to the most profitable business in the human history = meat, egg and dairy. Not only the most profitable, but also the most pointless and the most destructive.
Ok, let’s go step by step. Let’s do this!
What is protein?
Protein is a compound made up of amino acids, which are the “building blocks” of major parts of the human body. There are 20 amino acids, 8 or 9 which are called essential amino acids, and which you need to get from food.
Protein is in almost all food
There is this crazy mass misconception that protein = meat and animal derivatives, and the rest are carbohydrates. This is so ridiculously sad and false, as almost every single whole plant food contains at least more than 2.5% protein. It is, however, a very convenient misconception, as this is the reason why most people think that we need to eat meat and animal products as, otherwise, we wouldn’t get enough protein, get sick and die in horrible unexpected circumstances. What a melodrama. Protein is one of the easiest nutrients to get. If you are eating enough food, you are certainly eating more than enough protein. Contrary to popular belief (making reference again to that crazy mass misconception mentioned above) the best recommended sources of proteins are those of non-animal origin, as these are high in saturated fats, cholesterol, have very little to offer nutritionally, are devoid of any fibre and are very poor in essential vitamins and minerals.
So where do we get our protein?
Protein is not just about quantity. It’s also about quality.
There is more than plenty of scientific literature and evidence which clearly states that the more animal protein you eat, the more likely you are to get sick and die from a myriad of all the current top killers in the Western world. As documented on of the biggest epidemiological and nutritional study in the history of man, The China Study, a plant-based nutrition prevents, treats or cures heart diseases, prostate, colon, breast, ovarian and pancreatic cancers, kidney disease, diabetes, osteoporosis, high blood pressure, obesity, asthma and impotence, just to name a few.
Animal protein is one of the most metabolically acidic foods humans eat. It creates conditions of acidity within our alkaline bodies after ingestion, forcing the body to seek to return to an alkaline state through demineralization of the bones and the cells, which leads to weakened bones and ultimately osteoporosis. If the protein content of your diet exceeds the amount you need, not only will your liver and kidneys become overburdened, but you will start leaching calcium from your bones to neutralize the excess animal protein that becomes acidic in the human body.
At Detox-Fit, we recommend plant-based protein sources which are packed with nutrients, vitamins, phytonutrients, antioxidants and goodness.
According to a plethora of scientific articles, most meat, dairy and egg-eaters will get cancer, osteoporosis or diabetes, while more than 50 percent will have a non-genetically-induced heart attack or stroke.
Concerning cancer, there’s no doubt that sugar, the oil and fat in fried foods, artificial additives, human-made trans fatty acids found in junk food, and the excessive amount of refined carbohydrates found in white rice, white bread, and pasta cause health problems, while non-dietary factors harm us, too. Stress, a lack of sleep, smoking tobacco, chemical pollution, and a lack of exercise can wreak havoc on the body. However, since animal flesh and the things that come out of animals are always toxic, the main cause of cancer will always be animal protein, casein, the excessive amount of fat found in all animal products, and the 2-9 percent of naturally-occurring trans-fatty acids found in meat and dairy. Since cancer thrives in the acidic environment that animal protein creates, it is essential to eat plant-based foods exclusively, and control the non-dietary factors to the best of your ability. Check out this 2014 University of Southern California study which clearly indicts animal protein as a deadly toxin.
As for osteoporosis, animal protein contributes to this problem because keeping blood and tissues at a neutral Ph balance always takes priority over keeping calcium phosphate in the bones. Bones can hold out for years with insufficient calcium, but blood and tissue cannot because they need phosphate to offset the acidity. When the body becomes acidic with animal protein, it withdraws calcium phosphate from the bones and uses the alkaline mineral phosphate to keep the Ph levels of blood and tissues balanced. The calcium is then excreted through our urine. Epidemiological evidence proves that people who consume the least amount of animal protein always have the lowest rates of osteoporosis and bone fractures.
We are still looking for the first medical report in history that can indict broccoli, bananas or asparagus as a cause of illness.
As for diabetes, most people are unaware that animal protein and fat raise blood sugar as much as stress, and refined carbohydrates like white rice and sugar. Therefore, diabetes can be treated, controlled or cured with a low-protein, low-fat, low-sugar, low-refined-carbohydrate vegan diet, along with cardio exercise and a minimum amount of stress.
A 2013 study also showed that marijuana is of great benefit to diabetics. As you regain control of your blood sugar, you will probably have to continue taking insulin shots for a time. However, within one year, you should be able to do away with insulin completely! (Pig serum used to be the key ingredient in insulin until doctors discovered it exacerbated foot neuropathy and ocular issues. All insulin is now made synthetically from human insulin.)
But it isn’t a problem if you get sick. Actually, that’s good for business too, as the guys at the Big Pharma will always be happy to take over and “help you”, basically selling you various pills and drugs – medications, they call it. What a nice vicious circle, huh?
Lentils, beans, leafy greens, whole grains, green peas, quinoa (which also contains all 9 essential amino acids), chickpeas, oatmeal, all kinds of sprouts, barley, buckwheat, any other meat natural plant-based replacements such as tofu, seitan or tempeh, hemp seeds (very high in protein), almonds, cashews, walnuts, peanut butter, blue-green algae such as spirulina (highest source of protein at 68%), broccoli (also comes packed with a bevy of vitamins, calcium, and cancer-preventing fiber), spinach, wheat flour, nuts, seeds such as sesame (tahini), sunflower, poppy, pumpkin and chia seeds, edamane beans, mushrooms, asparagus, almond butter… There are ample amounts of protein in whole, natural plant-based foods.
A plant-based diet is void of cholesterol, lower in fat, saturated fat, and rich in fiber and nutrients, including phytochemicals, and has been proven to prevent and even reverse diseases, even in those seriously and terminally ill.
It was once wrongly believed that different plant proteins needed to be combined in specific ways at the same meal, like rice and beans, but that theory has been disregarded. Don’t worry about this. Your body is clever and, as long as it gets a wide variety of plant proteins, it naturally knows how to use them efficiently. You don’t have to worry about how to mix specific foods and times. Just eat right and in a balanced manner, and don’t forget to enjoy it.
So if you are looking for a high natural source of untouched protein which provides you with plenty of nutrients, vitamins and protective antioxidants and free of cholesterol and saturated fats, then plant-based protein is your best choice. Remember: your body doesn’t need any animal protein and is certainly doing more harm than good. But your body does need and thrives when you feed it with powerful plant nutrients. .
How much protein do we need?
According to WHO (World Health Organisation) we need just 5% of our daily calorie intake from protein. We recommend a maximum of about 10%. Most people eat too much protein, when our bodies need far less protein that you may think. The average meat eater consumes more protein than their body’s need, which is hazardous for the health, as the body cannot handle it effectively.
You will find countless of misleading articles online telling you that protein is incredibly important and that you must, literally, stuff your face with meat, dairy and eggs non-stop to be strong and healthy, look fantastic, achieve your perfect weight loss goal and even find your perfect soul mate. And probably win the lottery too. Basically they will tell you that meat and animal products are the Holy Grail and that you must consume this desperately and on a daily basis. And most people will effectively follow. And mix it with some liver too, they say. And don’t forget to add some double extra cheese on it. These articles will usually be accompanied by several pictures of bloody pieces of meat and other corpses which are meant to make you drool and bring your zombie instinct (if you have one) out. Anyway, these articles are totally wrong and misinformed. A pack of convenient lies. Furthermore, they are dangerous.
We need as little as 2.5% and a maximum of 15% of protein from our daily calorie intake.The current recommended daily allowance for protein for the average adult is 0.8 – 1.0 mg/ per kg body weight. This also includes a safe margin of error. A sufficient protein intake will be 10-15% max of daily calories. The obscenely wealthy meat, dairy and egg industries have done an excellent job of making everyone believe that you need EXCESSIVE AMOUNTS (25, 35, 50, even 60 or more percent) of protein in your diets.
However, healthy protein intake—plant-based—should not be over 15 percent of your diet. Anyone who recommends more than that is misinformed, uninformed, fatuous or lying. The amount of protein in mother’s breast milk is only 5 percent, measured in terms of caloric expenditure, yet breast milk spurs rapid growth in the infant through the first months and years of her life.
There isn’t even a medical term for “protein deficiency.”
When was the last time that you saw someone being hospitalized from a protein deficiency? Never, because it doesn’t happen, as there is virtually no such thing as a protein deficiency in the developed world, except perhaps in people who are severely restricting their overall total calories (perhaps because of fasting, eating disorders or illness).
It’s impossible to design a protein deficient diet based on sufficient calories.
Too much protein however, is quite common, especially among low carb dieters. The symptoms of too much protein may include: low energy, low inmune system, constipation, tiredness, dehydration, lethargy, heavy feeling, weight gain, sweet cravings, feeling “tight” or stiff in the joints, stubborn body fat that won’t go away in some areas, body becomes overly acidic, kidney function issues and declines (due to the stress required to process excess proteins — the kidney faces increased pressure to filter toxins and waste), foul body odour, halitosis, and calcium loss to compensate for acidic status in body.
One of the funny things with the protein myth is that no one really cares about your protein intake… until they hear you are vegan. Oh yes. Then, automatically, everybody becomes an expert in nutrition, health and fitness, and seemingly seriously concerned about your bloody protein intake. Well, we actually happen to be specialists on this subject, as this is what we professionally do and, having been on both sides of the story we also have the full scope of things from first hand experience.
If you are vegan or follow a plant-based nutrition you surely must have heard The Question. Yes, you know which question. “Where do you get your protein?” That question that may make you want to scream in frustration. It certainly makes me want to scream in frustration, I admit it. If we had a pound for each time we’ve been asked this question we’d filthy rich by now. Maybe we should start asking…
However, it is important to remember that this question is merely fuelled by ignorance and misinformation, and so every time it’s asked there is a shining and beautiful opportunity to educate others who, in return, will then be able to educate others. At the end of the day, there was a time when I asked this question myself. That’s the power of the brainwashing action for you. The good news is that, as long as you have an open mind and are welcoming to gain more knowledge, it’s possible to wake up from the soporific state.
Protein versus Carbohydrates: The Perfect Balance
Many people thing that the main thing they need to eat is protein and that carbohydrates are evil. No, no, no.
So what should be the perfect balance between protein and carbohydrate?
Food is (or should be) your body’s fuel. So Food = Fuel = Energy.
Your body needs energy constantly. Your body’s primary source of energy is Carbohydrates, secondly Fat. As a last resource, if there aren’t any carbohydrates or fat resources it’ll get energy from Protein. Which isn’t good, as protein isn’t (and shouldn’t be) an energy source.
So carbohydrates are the most important and should be consumed in higher excess than protein. Whatever your health and fitness goals. Weight loss, muscle building, endurance, anything. Don’t let anyone tell you otherwise. Be better than that.
Unlike many people think carbohydrates aren’t just the starchy ones such as potatoes, bread and pasta. No, no, no. Foods such as peppers, aubergines, courgettes, lentils, broccoli… are also carbohydrates.
Carbohydrates are the body’s preferred and number one source of energy. Our brain need carbs just to think, to maintain alertness and concentration. Our bodies need carbs to move, to do things. You need carbs to think, to move, to become stronger, to become faster, to have more energy in order to be stronger, and to be able to build more muscle, if that’s what you want.
Yes. If you want to develop more muscle mass, you need plenty of carbohydrates, to be stronger and be able to lift heavier weights and have more energy. The stronger you are, the heavier you will lift and the bigger the muscle gain you will see. Simple. You don’t get muscles for eating chickens, pigs, livers and eggs, but for putting in the hard work, training hard and lifting heavy weights. Otherwise the whole world would be filled with Arnold Schwarzenegger lookalikes walking around. And, last time I checked, that wasn’t the case.
If you don’t consume enough carbohydrates you have a problem. And this, currently, is a common problem which we see all the time, and a burden when it comes to weight loss, fitness, energy and general health.
Many top athletes, bodybuilders and sportsmen and women follow the 80/10/10 plant-based ratio to support and promote health and fitness.
80% of the calories come carbohydrates (veggies, fruits, grains, legumes…), 10% come from plant-based protein, and the rest 10% come from healthy plant fats.
For all you muscleheads who think vegans can’t be athletic or big, check out these guys below who follow the 80/10/10 plant-based balance.
Getting enough protein on a plant-based nutrition
Getting enough protein on a plant-based nutrition isn’t an issue at all. It’s very simple and it shouldn’t be of concern for anyone.
Contrary to the misinformation spewed forth by uninformed people, there is no shortage of protein in a plant-based diet. Virtually all amino acids are found in the plant kingdom with almonds, bananas, bean sprouts, brazil nuts, broccoli, cabbage, carrots, coconuts, corn, dates, eggplant, filberts, goji berries, alfalfa sprouts, okra, pecans, soy, spirulina (seaweed), squash, sunflower seeds, sweet potatoes, tempeh (fermented soy), tomatoes, walnuts and wheatgrass being complete proteins. However, as advised, consuming all amino acids at one meal is unnecessary. Meat, dairy and egg-eaters receive NO benefit from eating complete animal-based proteins except having a complete chance at cancer, osteoporosis and a host of other ailments. Beans, brown rice, cacao/chocolate (genuine cacao/chocolate is a bean), grains (all), hemp (milk/oil/powder/seed), lentils, nuts (all), seeds (all), vegetables (all), and all plant-based meats/dairy are great sources of protein, too. Even fruit has around 5 percent protein, which is the same amount of protein human babies receive from mother’s breast milk.
There is NO need for most people to actually track their protein intake. If you’re just a healthy person trying to stay healthy, then simply eating quality protein with most of your meals (along with nutritious plant foods) should bring your intake into an optimal range.
For a detailed list of protein-rich foods, check out this chart.
For an explanatory video about protein, check out Freelee, an Australian native and raw food guru.
Just to show you how simple it is to reach your body’s protein needs, let’s take an example of a 75kg person. It is recommended that this person eat 60-75 grams of protein per day.
Here are some common plant foods with their protein amounts:
- 1 burrito with rice, beans and vegetables = 40 grams protein
- 1 cup tempeh = 30 grams protein
- 1 peanut butter and jelly sandwich = 20 grams protein
- 1 bowl of cereal with soy milk = 20 grams protein (depending on brands)
- 1 large salad with vegetables, sunflower seeds and raisins = 20 grams protein
- 1 cup tofu = 18 grams protein
- 1 falafel sandwich with 3 balls, hummus & tahini = 18 grams protein
- 1 cup cooked lentils = 16 grams protein
- ½ cup quinoa = 13 grams protein
- ½ cup cooked split peas = 11 grams protein
- ½ cup hummus = 10 grams protein
- 1 bagel = 10 grams protein
- ½ cup black beans = 9 grams protein
- 1 cup soymilk = 8 grams protein (depending on brand of soymilk)
- 1 cup cooked oatmeal = 7 grams protein
- 1 oz soy cheese = 7 grams protein (depending on type of cheese)
- 2 Tbsp peanut butter = 7 grams protein
- 1 cup cooked pasta = 7 grams protein
- 1 cup cooked brown rice = 5 grams protein
- 1 oz cashews or almonds = 5 grams protein
- 1 cup cooked broccoli = 5 grams protein
- 1 cup cooked spinach = 5 grams protein
- 1 whole avocado = 4 grams protein
- 1 slice whole wheat bread = 3 grams protein
- 1 Tbsp tahini = 2.6 grams protein
- 1 falafel ball = 2.5 grams protein
So if our person has 1 cup oatmeal, 1 cup soymilk and 1 oz of almonds for breakfast (20 grams protein); a falafel sandwich and a green salad with sunflower seeds for lunch (38 grams protein); an apple and a spoonful of peanut butter for a snack (4 grams protein); and a tofu-vegetable stir-fry over brown rice for dinner (25 grams protein); he eats approximately 87 grams of protein and easily meets his recommended daily allowance. See how easy that was?
But, as mentioned above, there is NO need to go around counting your daily grams of protein intake. As long as you follow a balanced and calorie healthy plan you will be fine. Promise!
So it’s time to set the record straight. Enough of this protein myths, lies and obsession.
Feel free to send the following info to all your bewildered friends and family who just can’t seem to understand how those who follow a plant-based diet are not only alive, but actually thriving on good health.
For those of you who follow a plant-based vegan diet, the next time someone asks you where you get your protein, suppress the urge to scream in frustration, you know what to say. And always remember, that there was probably a time when you asked the same.
For those who would like to learn more about how to easily and effectively follow a delicious and super-healthy plant-based nutrition plan, just get in touch with us and we will be very happy to help.
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