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Learn more about vegan proteins in an easy to read chart

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A person on a vegan diet does not eat meat, eggs, or dairy products. While some people think this will severely limit their sources of protein, there is still an abundance of vegan-friendly protein to consume.

A vegan diet means that a person cannot ingest protein from the same sources as a person on an omnivorous diet. An omnivore is a person who eats both animal and non-animal products.

However, there are many plant-based sources of protein that a vegan person can consume. Nuts, grains, and legumes are sources of protein and contain additional nutrients that are beneficial to the body. Certain vegetables and seeds also contain good amounts of protein.

This article covers how much protein a person needs, why it is important, and which vegan foods are good sources of that protein.

A person’s protein needs are based on several categories, including age, gender, weight, and physical activity.

According to the Dietary Guidelines for Americans (DGA), protein is needed in the following daily amounts for different groups of people:

These RDAs are guidelines only, and a person may find that their personal requirements vary. In general, the recommended daily allowance for a young and healthy person who does not do much sport is 0.8 grams of protein per kilogram of body mass per day (g / kg / day).

A person who is fairly active or looking to build muscle may find that they need more protein per day. An article in the Journal of the International Society of Sports Nutrition recommends 1.6-1.7 g / kg / day for strength athletes and 1.2-1.4 g / kg / day for endurance athletes.

In addition, a pregnant person needs to consume more protein every day. According to an article in the online magazine Nutrients, a pregnant or breastfeeding person should increase their daily protein intake by 10%.

There are many foods that are good sources of vegan protein, such as:

full grain

A whole grain is one that contains all of the kernel, which means that the grain is intact. Many whole grains are good sources of protein, including:

Andean millet

When cooked, quinoa contains 4.38 g of protein per 100 g. One cup of cooked quinoa contains 7.45 grams of protein.

oats

Raw oats contain a high amount of protein at 13.2g per 100g. One cup of raw oats contains 10.7 grams of protein. However, a person should soak oats before consuming them to aid digestion.

Seitan

Seitan is not a whole grain, but a meat substitute made from wheat gluten. Seitan’s high gluten content means it is not suitable for people with gluten intolerance or celiac disease.

Seitan contains 11.28 g of protein per 100 g of fried foods.

Spirulina

Spirulina is a blue-green alga that contains a lot of protein. One tablespoon of spirulina, which is approximately 7 g, contains 4.02 g of protein, which is 57.5 g per 100 g.

vegetables

Certain vegetables are good sources of protein, such as:

broccoli

While broccoli isn’t inherently high in protein, it can add protein when used as part of a meal. Raw broccoli contains 2.82 grams of protein per 100 grams and 2.84 grams per 100 grams when cooked in oil. One cup of raw broccoli contains only 2.54 g of protein, while one cup of cooked broccoli contains 4.54 g.

Mushrooms

When cooked with oil, mushrooms contain 3.74 g protein per 100 g and 5.98 g per cup.

In addition, mycoprotein is a source of protein that comes from mushrooms. People often use mycoproteins in meat substitutes. Mycoprotein contains 11 g of protein per 100 g.

However, certain products that contain mycoprotein also contain eggs, which makes them non-vegan. A person should be careful to check the ingredients in a mycoprotein bowl before consuming it.

Legumes and legumes

Certain legumes and legumes are good sources of protein, such as:

lenses

Lentils contain 9.02 grams of protein per 100 grams when cooked. Half a cup of cooked lentils contains 8.95 grams of protein.

Chickpeas

Chickpeas, also known as chickpea beans, contain 8.86g of protein per 100g when cooked. Cooked chickpeas contain 14.5 grams of protein per cup.

There are many dishes that use chickpeas as an ingredient, such as curries and hummus. Hummus is also a good source of protein, containing 8.18 grams per 100 grams.

peanuts

Peanuts are very high in protein and contain 25.8 g of protein per 100 g. One ounce of peanuts contains 7.31 g.

In addition, peanut butter contains 22.5 g protein per 100 g and 7.2 g per 2 tablespoons serving.

Soybeans

People use soybeans to make many products like tofu and tempeh. These products are high-protein ingredients for many dishes.

Soybeans themselves contain 12.95 grams of protein per 100 grams when raw or 16.92 grams when cooked. Half a cup of raw soybeans contains 16.6 grams of protein, while half a cup of cooked soybeans contains 15.65 grams of protein.

Fried tofu contains 18.81 grams of protein per 100 grams and 5.34 grams per ounce.

When cooked, tempeh contains 19.91 g of protein per 100 g, which is roughly the equivalent of one serving.

Nuts and seeds

Many nuts and seeds are valuable sources of protein, including:

Chia seeds

Chia seeds are very rich in protein and contain 18.29 g per 100 g. One 20 g serving contains 3.65 g protein.

Almonds

Raw, unsalted almonds are another high protein food, containing 20.33 grams per 100 grams and 5.76 grams per ounce.

Almond butter contains 20.96 g protein per 100 g and 6.71 g per 2 tablespoons serving.

Hemp seeds

Hemp seeds are a good source of protein at 31.56 g per 100 g. Three tablespoons of hemp seeds contain 9.47 g of protein.

Protein is an important nutrient found in various foods. Protein provides the body with energy and is necessary for:

  • proper growth and development
  • Building and repairing body cells and tissues
  • Hair, skin, nails, muscles, bones and internal organs
  • almost all body fluids
  • many body processes, such as blood clotting

Proteins contain chains of smaller units called amino acids. The sequence of the amino acids determines the function and structure of the protein.

There are 20 types of amino acids that fall into two categories:

Essential amino acids: These are amino acids that the body needs but cannot produce. There are nine essential amino acids that the body can only get from food.

Non-essential amino acids: The body can produce these amino acids by consuming essential amino acids or by breaking down body proteins.

The proteins ingested by different foods also fall into different categories:

Complete proteins: These foods contain all of the essential amino acids in acceptable amounts. Foods like quinoa, soy products, and mycoprotein are complete sources of protein.

Incomplete proteins: These are foods that contain only a few of the nine essential amino acids. Nuts, beans, seeds, and vegetables are incomplete proteins.

Complementary proteins: These are incomplete sources of protein that provide all nine essential amino acids together with a meal or over the course of a day. When people eat peanut butter with whole grain bread, they make a complete protein.

Click here to learn more about the difference between animal and vegetable proteins.

It is possible that a person has too much protein in their diet. Research suggests that for most people, eating more than 2 g / kg / day can cause long-term health problems.

A person with too much protein in their diet may have the following symptoms:

  • Intestinal discomfort
  • excess amino acids in the blood
  • excess ammonia in the blood
  • high levels of insulin
  • Dehydration
  • irritation
  • nausea
  • diarrhea
  • Liver and kidney failure
  • fatigue
  • a headache
  • Seizures
  • increased risk of cardiovascular disease

Excessive protein consumption can also increase a person’s risk of developing:

  • diabetes
  • cancer
  • Osteopenia
  • osteoporosis

There are many sources of protein available to a person on a vegan diet. It is important that a person eat a good mix of sources of protein. The amount of protein a person needs can depend on their age, gender, and level of activity.

Whole Grains Health

Protein Variety and Heart Health Are Linked, Study Finds

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We’ve all found ourselves in the habit of eating the same three things over and over (…and over) again. When life gets busy, falling back on simple dishes that satisfy your tastebuds is the natural thing to do. But if you’re cooking up the same couple proteins on the regular, a new study published in the the journal Hypertension suggests that it may be time to introduce a few new varieties into your breakfasts, lunches, and dinners.

The study pulled existing data from over 12,000 participants who took part in a minimum of two rounds of the China Health and Nutrition Survey. Researchers sought to explore the relationship between hypertension—or high blood pressure—and the variety and quantity of proteins from eight major dietary sources consumed by participants. (Study participants were an average age of 41 years old.)

Researchers measured protein intake by looking at three consecutive days of eating, scoring each round based on the number of protein varieties consumed (including legumes, fish, eggs, whole grains, refined grains, processed and unprocessed red meat, and poultry).

The results? “Among ‘just the right amount’ consumers of protein, those eating the greatest variety of protein had a the lowest blood pressure,” explains John Higgins, MD, a sports cardiologist with McGovern Medical School at the UT Health Science Center at Houston. Notably, those who ate the least and the most amount of protein were at the greatest risk for developing high blood pressure, while those who ate the greatest variety of protein were 66 percent less likely to end up developing hypertension between the rounds of the survey .

“The heart health message is that consuming a balanced diet with proteins from various different sources, rather than focusing on a single source of dietary protein, may help to prevent the development of high blood pressure.” — Xianhui Qin, MD, study author

Although the survey results sound complicated—and, hey, they were—the takeaway is simple: “The heart health message is that consuming a balanced diet with proteins from various different sources, rather than focusing on a single source of dietary protein, may help to prevent the development of high blood pressure,” Xianhui Qin, MD, the study author, said in a press release. In other words: Mix it up! Spin the protein wheel of fortune and try something new.

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If you’re not quite sure where to start with upping your protein game, Dr. Higgins recommends looking at your consumption on a daily basis. “The American Heart Association recommends eating no more than about 5.5 ounces of protein daily, about one to two servings, from healthy sources such as plants, seafood, low-fat or fat-free dairy products and some lean meats and poultry,” he says. “The best proteins are lean proteins including beans, soy or tofu, fish, skinless chicken, very lean meat, and low-fat dairy products. Avoid proteins that say ‘hydrogenated’ on label or contain high levels of trans fats or saturated fats. “

Of course, there’s always room in your eating plan for less nutritional proteins, too—just try to incorporate these lean sources when you can, and ask your doctor if you have questions about what dietary habits are right for your particular health status and family history .

A delicious way to eat more varied proteins? This delicious quiche recipe:

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The 10 Best Diet Books in 2022

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Staff, Courtesy of Shalane Flanagan & Elyse Kopecky

The word “diet” has earned itself an undeniably negative reputation, often leading people to think of unsustainable restriction and unhealthy fads. However, if you’re looking to adjust your way of eating, whether you want to feel better, lose weight, or hit a new personal record, there are tons of great diet books out there that can help educate you on ways to improve your nutrition and get you feeling better than ever.

While the diets of the past have focused on restriction, newer ways of eating encouragement consuming more good-for-you foods to crowd out less healthy choices, leaving you feeling satisfied, not deprived. These diet books are also super educational, teaching you why you should eat certain foods, what they can do for your health, and the best ways to make them delicious. To help you on your nutrition journey, we’ve gathered the best diet books and healthy cookbooks available today.

Best Diet Books

    How to Choose a Diet Book

    If you’re looking to switch up your diet, the first thing you should ask yourself is why. What exactly do you want out of a diet?

    Second, consider your lifestyle. Do you need meals that are quick and easy? Do you like to take an hour or two to cook for yourself every night? How often can you grocery shop for fresh ingredients?

    Finally, consider whether you’re looking specifically for a cookbook or one that will provide you education on a particular way of eating without necessarily giving you recipes. While many cookbooks will have some content that discusses the origins of food and their nutritional benefits, these books are unlikely to go as in-depth regarding nutrition as less recipe-focused ones.

    How We Selected

    To find the best diet books among the many options on the market, we researched the most popular books available and considered their content, credibility, design, digestibility, and organization. We then looked at both expert reviews and more than 105,000 customer ratings, written by people who’ve bought these books on Amazon, to settle on the diet books you’ll find below.

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    1

    Best vegetarian

    How to Cook Everything Vegetarian

    Houghton Mifflin Harcourt

    This is a great all-around cookbook, but it’s an especially great buy if you’re trying to lay off meat. This book contains everything from specific meal recipes to instructions for steaming veggies, truly teaching you how to cook from start to finish. There are recipes for every meal, as well as snacks and desserts, and it includes instructions for so many different dishes you could easily cook from only this book for an entire year and not get bored.

    2

    Best for Longevity

    The Blue Zones Kitchen: 100 Recipes to Live to 100

    This cookbook highlights recipes from specific areas across the globe—called blue zones—where people live the longest. While some of their longevity surely comes from other lifestyle factors, there’s no discounting the role diet plays in their long-lasting health and wellbeing. These recipes not only focus on ingredients, but the ways in which foods are prepared and how that relates to their overall nutritional value.

    The goal of the book is to increase longevity and quality of life while creating delicious recipes that you’ll want to eat time and time again.

    3

    Best Mediterranean

    The Complete Mediterranean Cookbook

    The Mediterranean diet is consistently ranked as one of the healthiest diets in the world. It’s full of lean proteins, healthy fats, and tons of vegetables, providing a well-rounded, nutritious way of eating.

    This cookbook not only has 500 great Mediterranean recipes, but it also helps you learn which ingredients you should make staples in your grocery list. It also uses only ingredients that you can easily find at standard grocery stores, which makes the Mediterranean diet more accessible.

    4

    Best for Runners

    run fast eat slow

    You’ve probably heard the phrase “abs are made in the kitchen”—and to some degree, the same holds true for personal records. While nutritious food won’t necessarily knock 30 seconds off your mile time, it can help you fuel your workouts so you get the most out of your training.

    This book was designed by Olympian Shalane Flanagan and is packed with recipes designed to help runners fuel their toughest workouts and recover after. As a bonus, the recipes included in this book just so happen to be delicious, too.

    5

    Best Vegan

    The Complete Plant-Based Cookbook

    When first going vegan, it can be difficult to figure out how to make food that is both delicious and nutritious. This book has 500 recipes ranging from meals to snacks to desserts that use entirely plant-based ingredients. These recipes also offer alternate ingredient options, like eggs and dairy, which is great if you want to add more plant-based recipes into your diet, but aren’t ready to dive headfirst into veganism.

    6

    Best for a full reset

    The Whole30: The 30-Day Guide to Total Health and Food Freedom

    Houghton Mifflin Harcourt

    If you’ve been diet-hopping in hopes of finding a meal plan that can help you commit to a healthier lifestyle and enjoy some weight loss, Whole 30 is a great choice. It has you cut out sugar, grains, dairy, legumes, and some other specific foods for 30 days. The idea behind the diet is that it helps jumpstart weight loss while simultaneously getting you to reassess how you think about what you are eating to reach a place of freedom with your food.

    7

    Best for weight loss

    The Obesity Code – Unlocking the Secrets of Weight Loss

    If weight loss is your goal, and you have struggled to find lasting success, this book could be a game-changer. It dives into the science of weight loss, helping you understand hormones, insulin resistance, and other reasons for weight gain. The book recommends intermittent fasting and a low-carb diet, and guides you on how to do them correctly, efficiently, and in the long term.

    8th

    Best for Learning about Food

    How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

    A lot of eating plans focus on what you should eliminate from your diet, but this book places more importance on what you should be adding to your diet and why.

    It discusses foods that are scientifically proven to help you live a longer, healthier life, and the many ways in which food can help prevent disease. It focuses on whole body health—including both mental and physical health—and teaches you to focus on more than just weight and physical appearance when it comes to your food.

    9

    Best for Anti-Dieters

    Not a Diet Book: Take Control. Gain Confidence. ChangeYourLife.

    The rise of anti-diet culture gave inspiration to this book, which helps you improve your relationship with food, tackle weight loss, and debunk fad diets to find a simple and easy way to lose weight and create habits that will keep the pounds from coming back. This book will help you build skills that enable you to live a happier, healthier life without focusing too closely on calories or numbers on a scale.

    10

    Best for fasting

    Complete Guide to Fasting

    Fasting has gained popularity over the last decade and can be a great way to boost your metabolism, clear your mind, and promote weight loss. There are, however, rules you should follow while fasting so that you improve your health rather than endangering it. This book will guide you through intermittent, alternate-day, and extended fasting to ensure you choose the style that will work best for you and do it correctly.


    Before joining Runner’s World as an Editor in 2019, Gabrielle Hondorp spent 6 years in running retail (she has tested top gear from shoes, to watches, to rain jackets which has expanded her expertise—and her closets); she specializes in health and wellness, and is an expert on running gear from head-to-toe.

    This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

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Eating different kinds of protein protects against hypertension: New study

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Despite all this talk that more Australians are toying with vegetarianism, and despite the endless drum-beating about red meat giving you cancer and a dodgy heart, we continue to have one of the world’s highest levels of meat consumption.

Analysis published in December found Australians eat about 95 kilograms of meat per capita every year. The global average is 35 kilograms.

The article, ‘The Evolution of Urban Australian Meat-Eating Practices’, argues our meat-eating habits are driven by a blocky culture, an association with social status, a perception that plant-based diets are inadequate and lame, and ignorance about cooking legumes and tofu.

On the other hand, the authors point to a survey that found almost 20 per cent of those sampled “identified as meat-reducers”.

Furthermore, the authors say, 87 percent “of the meat reducer segment reported consuming a meat-free dish as their main meal at least once a week”.

They point to another survey that found almost 20 per cent described themselves as “flexitarian”, which is cool.

But it may not translate to more lentils, nuts, whole grains, fish and dairy hitting the dinner table as new favorite sources of protein.

A new study found why we need variety

Chinese researchers found that “eating protein from a greater variety of sources is associated with a lower risk of developing high blood pressure”.

Good to know because blood pressure is literally out of control in Australia.

One in three adults – more than six million Australians – has high blood pressure.

Of those afflicted, only 32 per cent have their hypertension under control. That leaves about four million Australians as ticking time bombs.

In December, in the Medical Journal of Australia, Professor Alta Schutte, Professor of Cardiovascular Medicine at UNSW Sydney, called for a national taskforce to tackle the issue.

By improving the control of hypertension, the risks of coronary heart disease, dementia and cerebrovascular disease will be substantially reduced.

The Chinese study suggests changing your diet will go some way to solving the problem.

the study

“Nutrition may be an easily accessible and effective measure to fight against hypertension. Along with fat and carbohydrates, protein is one of the three basic macronutrients,” said study author Dr Xianhui Qin, of the National Clinical Research Center for Kidney Disease at Nanfang Hospital, Southern Medical University in Guangzhou, China.

The study authors analyzed health information for nearly 12,200 adults (average age 41), who had taken part in multiple rounds of the China Health and Nutrition Survey from 1997 to 2015.

Over three days in the same week, participants shared what they had eaten.

They were given a protein “variety score” based on the different sources of protein they’d eaten: whole grains, refined grains, processed red meat, unprocessed red meat, poultry, fish, egg and legumes.

One point was given for each source of protein, with a maximum variety score of 8. The researchers then evaluated the association for new onset hypertension in relation to the protein variety score.

New-onset hypertension was defined as blood pressure greater than or equal to 140 mm Hg/90 mm Hg, the use of blood pressure-lowering medicine, or self-reporting that a physician had diagnosed high blood pressure.

The average follow-up time was six years.

The results

More than 35 per cent of the participants developed new-onset high hypertension during the follow-up.

Compared to participants with the lowest variety score for protein intake (1), those with the highest variety score (4 or higher) had a 66 per cent lower risk of developing high blood pressure.

The amount of protein eaten was also a factor. Consumption was divided into five categories, from least to most intake.

The researchers found that “people who ate the least amount of total protein and those who ate most protein had the highest risk for new onset of hypertension”.

The researchers didn’t ask why a variety of proteins was more healthy. But nutritionists, doctors and health writers have banged on about it for years.

Lean red meat is high in quality protein but provides no fiber or healthy fats. Processed meats are high in saturated fats and salt and are the worst.

Fish is high in long-chain fatty acids, which are good for the brain. Lentils and whole grains are high in fibre.

Hand on heart, a bit of each during the week might stop you from carking it in the street. Which is just undignified and unmanly.

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