Protein

*EDIT*NO LONGER VEGAN

Where do you get your protein?

First let me differentiate between the ambiguity of the words complete and incomplete proteins. A complete protein is one that has a significant amount of all the essential amino acids. 9 out of the 20 amino acids are considered essential, meaning they cannot be biosynthesized and must be included in the diet. However, most plants DO have all the essential amino acids, yet some are classified as incomplete due to concentration, but you can easily have all the amino acids you need to build all the protein you need with a plant based diet because they don’t have to all be ingested at the same time. It is only when it needs to, that your body will use amino acids to build proteins, of which it then uses in the process creating muscles, skin, bones, cartilage, blood and your internal organs. The meat, dairy and egg industries have lobbied for the claim that you need animal protein in your diet as it has a “complete” amino acid profile. This is like saying you need packaged pancake mix to make pancakes, although pre-made mix will make pancakes faster and easier, the pancakes will most definitely not be as good for you or taste nearly as good as those homemade banana pancakes do. Eating animal proteins will cause your body will experience deficit in phytonutrients, antioxidants, minerals, fiber, and vitamins, of which are found in abundance in all plant-based proteins. Switching to vegan protein sources will give you all the amino acids your body needs to cook up its own complete proteins, seasoned perfectly for you, by you. Not only that, but you will give up the numerous carcinogenic substances and detrimental health effects ensued by eating meat, milk and eggs as protein sources. Including saturated fats, hormones, antibiotics, free radicals, high blood pressure, minerals lost through urine (to digest animal proteins), osteoporosis, vital organ damage, vitamin deficiencies, acidic bodily environment and cancer. Plant proteins alkalinize the body, and in this high-stress, toxic and sedentary society we live in, any chance you get to increase your pH should be taken seriously. Most Americans have too much protein in their diets, and an excess of protein, especially animal protein, significantly increases the risk for digestive issues, infectious diseases, inflammation, and autoimmune diseases. Next time someone asks you where you get your protein, tell them from the same place their protein gets theirs…PLANTS.

Complete Proteins

Grains: Buckwheat, quinoa, edamame, rice and beans, hummus and whole grain pitas, lupins and whole grains, oatmeal with papayas).

Nuts: Coconuts, soaked & dried: Brazil nuts, cashews, walnuts, almonds, pine nuts, peanuts.(all  nuts in general don’t have as much isoleucine and lysine as other complete proteins, and thus could be eaten with salads or fruits to form a complete amino acid profile.

Seeds: Hemp seeds, chia seeds, soaked and dried: pumpkin seeds , sesame seeds, and sunflower seeds.

Others: Spirulina, beetroot, amaranth(seeds, leaf, and flour), spinach with almonds,

I’ve compiled a list of all essential amino acids and their common sources. Some argue arginine is not essential but in certain cases the body does not biosynthesize at sufficient amounts and thus would need supplementation.

ARGININE – Alfalfa, beets, carrots, celery, cucumbers, green vegetables, leeks, lettuce, potatoes, radishes, parsnips, nutritional yeast, garlic, ancho peppers, spinach, peas, onions, shallots, sweet green and red peppers, shiitake mushrooms, spirulina.

HISTIDINE – Apple, pomegranates, alfalfa, beets, carrots, celery, cucumbers, dandelion, endive, garlic, radish, spinach, turnip greens.

LEUCINE – Avocados, papayas, olives, coconut, sunflower seeds.

ISOLEUCINE –  Avocados, papayas, olives, coconut, sunflower seeds.

LYSINE –  Apples, apricots, grapes, papayas, pears, alfalfa, beets, carrots, celery, cucumber, dandelion greens, parsley, spinach, turnip greens.

METHIONINE –  Apples, pineapples, Brazil nuts, filberts, brussels sprouts, cabbage, cauliflower, chives, sorrel, garlic, horseradish, kale, watercress, spinach, zucchini, cremini/brown mushrooms, broccoli, asparagus, kale, squash, chard, spirulina, chives, edamame.

PHENYLALANINE – Apples, pineapples, beets, carrots, parsley, spinach, tomatoes, nutritional yeast.

THREONINE –  Papayas, alfalfa sprouts, carrots, green leafy vegetables such as celery, collard greens, kale, lettuce (especially iceberg), lima beans, laver.

TRYPTOPHAN – Alfalfa, brussel sprouts, carrots, celery, chives, dandelion greens, endive, fennel, snap beans, spinach, turnips, nutritional yeast.

VALINE –  Apples, almonds, pomegranates, beets, carrots, celery, dandelion greens, lettuce, okra, parsley, parsnips, squash, tomatoes, turnips, nutritional yeast.