You Need To Eat 100% Raw To Get 100% Of The Benefits Of A Raw Food Diet
There is no need to pressure yourself to eat 100% raw 100% of the time. Feelings of guilt can lead to disordered eating and thinking patterns in attempts to achieve a “pure” diet. I tell people all the time that the more raw foods you eat, the more benefits you will receive. A 100% raw food diet isn’t always necessarily “healthy” because there are plenty of unhealthy raw foods that are still considered “raw” that if eaten in excess can create problems . Just like how a vegan diet has many different options, you cannot overgeneralize raw or vegan. There is no reason to feel guilty for not being able to follow a diet perfectly or eating cooked vegetables. If you are not dealing with serious health issues or concerns, then a 100% raw food diet may not be a necessity for you. Incorporating a high percentage of raw plant foods into your diet will greatly improve your health so find which percentage works best for you and your lifestyle.
What Plant Has The Highest Protein
Quinoa is probably the most notable protein-rich grain , but other whole grains supply protein as well. Youll find about 6 grams of protein in a cup of cooked millet or bulgur, and about 7 grams in the same amount of wild rice for reference, quinoa has 8 grams per cup.
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Where Do Vegans Get Protein
Where do vegans get protein? This is the most common question we get as vegans and the answer might astound you!
Check out this video I made with Liv Kissper we talk about some of the myths about how much protein we really need and how as a vegan those protein needs can be met.
If you havent yet, you should also check out Livs YouTube Channel
Here Are 13 Of Some Of The Best Protein Sources For Raw Vegans
Not only are veggies jam packed with energy-boosting carbs, vitamins, minerals and antioxidants, but many contain a surprisingly high amount of protein. Praise the veggie Lord! Is there anything they cant do?!
Kale is so in vogue right now. With its high protein content and versatility, its obvious why! Again, added to smoothies, juices and salads, kale will give you a protein boost, with its 3.3g per 100g, but for super snacking on the go, try these delectable kale chips. Im sure that if a 21st century, hipster Popeye made an appearance, the lyrics would be changed to Im strong to the finish, cos I eats me kale chips. Doesnt quite have the same ring to it though, I guess.
With 3.1g protein per 100g, mushrooms are not only a protein source, but ready to make any dish super hearty! Try these beautiful stuffed mushrooms or raw meatloaf, both textured and tantalizing dishes, perfect for Christmas dinner! Or just eat punnets of them as they are, like me. Is that weird?
Before you say it, I know avocados arent exactly sweet, but they are a fruit! Save that one for the Christmas trivia games!
Make raw nut butters of all kinds super easy in a blender fit for raw vegan royalty!
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If You Eat A Raw Food Diet Then You Don’t Need To Supplement
I am definitely not a fan of supplementation nonetheless pharmaceutical “symptom suppression”, but since I have experienced health issues in my past, I believe there is a time and a place to supplement temporarily. Supplements are simply isolated chemicals which I call “band-aids” that are used to mask a much deeper underlying deficiency within the body. Anytime you are deficient in a specific nutrient, you need to first take a look at why you are not be absorbing that specific nutrient in the first place. You can certainly eat a perfect diet full of organic fruits and vegetables and still not absorb all of the nutrients properly depending on the current state of your body, what type of genetic weaknesses you face, and what lifestyle you are coming from. This is why detoxification of the body is so important so you can improve your absorption of the nutrients you consume.
May Be Nutritionally Unbalanced
Vegan diets can be appropriate for all life stages as long as theyre well planned.
One of the prerequisites to a well-planned vegan diet is to ensure it provides all the vitamins and minerals your body needs. You can do so by consuming either fortified foods or supplements to compensate for the nutrients it is naturally low in.
Vitamin B12 is one example of a nutrient naturally lacking in a raw vegan diet. Getting too little of this vitamin can lead to anemia, nervous system damage, infertility, heart disease and poor bone health (33,
In fact, one study found that 100% of participants following a raw vegan diet consumed less than the recommended 2.4 mcg of vitamin B12 per day. Moreover, more than a third of the participants were vitamin B12 deficient at the time of the study .
However, the use of supplements is often discouraged on a raw vegan diet, due to the belief that you can get all the nutrients you need from raw foods alone. This can increase your risk of nutrient deficiencies.
Raw vegan diets also appear to be low in calcium and vitamin D, and proponents often discourage the use of iodized salt, which may further put you at risk of deficiency (
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High Protein Nuts & Seeds
Nuts are and seeds are magic potent vessels of nature. They hold intelligent blueprints for life and can lie dormant for ages until the conditions are ripe enough for them to burst into life. As a beautiful metaphor for consciousness , a seed represents the divine design within all things.
Pumpkin seeds raw: 1/2 cup = 17.6 grams
Watermelon seeds dried: 1/2 cup = 15.3 grams
Hemp seeds: 1/4 cup = 15 grams
Watermelon seeds: 1/4 cup = 7.7 grams
Chia seeds: 2 tbsp = 4.7 grams
Almonds: 1/4 cup = 6 grams
Cashews: 1/4 cup = 5 grams
Hazelnuts: 1/4 cup = 5 grams
Pistachio nuts: 1/4 cup = 6.8 grams
Sunflower seeds: 1/4 cup = 6 grams
Pine nuts: 1/4 cup = 4.6 grams
Brazil nuts: 1/4 cup = 4.3 grams
Walnuts 1/4 cup = 4 grams
Flax seeds: 2 tbsp = 3.8 grams
Sesame seeds: 2 tbsp = 3.2 grams
Macadamia nuts: 1/4 cup = 2.6 grams
Pecan nuts: 1/4 cup = 2.2 grams
1/4 – 1/2 cup is equal to about one handful and is the daily recommend serving size of nuts & seeds. Its extremely easy to go overboard on the nuts & seeds, especially on a raw food diet so be sure to consume these in moderation. Note: because of legislation, most nuts are not considered truly raw. If they have been shelled, they have most likely seen steam, and many nuts are dried with heat in order to reduce moisture. They are not sprout-able.
How Vegans Get Protein
Plant foods can provide all the essential amino acids. These nutrients are protein building blocks that cannot be made by your body. Ensure that most of your meals contain good sources of protein, such as beans, lentils, chickpeas, tofu, soya alternatives to milk and yoghurt, or peanuts.
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Warning: Dont Ignore Amino Acids
All protein is not created equally. Protein is made up of amino acids, and there are certain ones, called essential, which your body cannot produce on its own and must get through food.
As long as youre eating a wide variety of whole foods a good practice to follow for many reasons youre probably getting a nice mix of amino acids. One, though, thats particularly tough for vegetarians to get, is lysine, as explained in this article on protein from Vegan Health.
Only a few vegan foods contain lysine in large amounts, but fortunately, theyre staples in many of our diets: tempeh, tofu, and legumes. If you dont eat beans or soy, because of allergies or some other reason, youll need to pay special attention to lysine, and it might be worth considering an amino acid supplement.
See another No Meat Athlete article for a breakdown of various plant-based protein sources and their amino acid content.
Sprouted Grains Are Low
Many grains that are eaten in the typical American diet are high in carbohydrates. However, sprouted grains, such as quinoa, are low in carbohydrates. A long-term study of over 82,000 women found that a diet low in carbohydrates was associated with a lower risk of heart disease and a lower risk of type 2 diabetes.
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How Do Vegans And Vegetarians Get Their Protein
Meat is far from the only source.
My vegan friend is tired of getting the third-degree about not eating meat. If she had a seed for every time she gets asked the question How do you get your protein?, shed be able to plant her own garden of frustration.
Vegan professional bodybuilder Torre Washington is living proof. Hes been following a vegan diet for almost 20 years and his strong and fit physique hasnt been compromised. Instead, he attributes his success and growth to this vegan diet and lifestyle.
A post shared by Torre Washington IFBB Pro on Jul 22, 2019 at 7:20pm PDT
Im looking for nutrients and focused on variety, he tells the Washington Post.
So what are some plant-based protein sources? Glad you asked.
Can You Eat Too Much Protein
There is some evidence to suggest that eating too much protein may be bad for you, but this typically relates to diets high in animal proteins such as dairy and red or processed meats. A prolonged intake of high amounts of protein was once thought to contribute to bone loss and kidney damage. However, studies now suggest that in otherwise healthy individuals there is little evidence of this effect. A high protein diet does appear to be a problem for those with an existing condition or kidney dysfunction, but in otherwise healthy people, including the elderly, higher protein intakes may actually be beneficial by helping to prevent muscle loss.
Little research has been conducted into any risks associated with high protein vegan diets, although it is always important to ensure that there is variety and that attention is paid to vitamin and mineral requirements, especially in pregnancy.
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What Is A Living Food And Why Does It Really Matter That The Food Is Alive
When you cook something, you denature its enzymes. Enzymes are long chains of amino acids. And what is protein made up of? Amino acids.
Try this at home: Take a leek from the grocery store and chop off the top of it, leaving only two or three inches at the bottom. Place this bottom in a glass with a little water. Change the water every day or two, and watch it grow. You can plant in the ground if you like. This also works with celery. I’ve done both successfully on several occasions. I put my celery in vases when I buy it, filling the water up to a half inch at the bottom of the vase. It keeps the celery growing right up until the moment I consume it.
What Do Vegans Get Protein From
Vegans rely solely on plant-based proteins like legumes, whole grains, nuts, and seeds. The key to making sure you get enough protein when not eating meat is to ensure theres some present at every meal and snack. Be smart about your choices, and youll realize that its not that difficult to meet your needs.
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Beans Legumes & Lentils
Chowhounds Red Lentil Hummus
Beans and legumes are a great example of plant-based sources of protein. There are endless options under the umbrella: black beans, garbanzo beans, kidney beans, lupini beans, and you cant forget the lentils. Incorporate a cup of any of these and youre getting up to around 40 grams of proteinthats about as much protein as a chicken breast.
Chowhounds Breakfast Quinoa Bowl
Then theres the beloved quinoa, currently one of the shining stars of healthy, delicious eating. Not only is it easy to cook, its also a go-to ingredient for a well-balanced meal. One cup will give you nine grams of protein.
Chowhounds Overnight Oats with Summer Fruit
There are also ways that vegans and vegetarians can incorporate protein into their diet more subtly, like with chia seeds. Chia seeds are like the finishing garnish on a restaurant dish that doesnt do anything but make the dish look prettier, except the seeds are actually doing something. Just adding two tablespoons to an açaí bowl or yogurt will provide six grams of protein.
How Do Raw Vegans Get Enough Protein
Vary your diet as much as possible. Because complete proteins are not required in a single setting, the best way to get enough protein as a vegan is to eat a varied diet. Introduce different types of foods into your diet every day, such as leafy greens, grains, lentils and beans, nuts, tubers, fruits, and vegetables.
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The Easy Way For Vegans To Get Enough Protein Every Day
As it turns out, I weigh around 140 pounds, so the 83 grams of protein mentioned above is right about what I aim for.
So how do I get my 83 grams of protein per day?
My approach to getting enough protein is very simple:
Make sure you include a decent protein source, even if just a little bit, in every meal or snack.
Mainly, this just keeps you mindful and prevents you from slipping into junk-food-vegan, carbohydrate-only mode.
So what does this mean in terms of actual foods? Try these:
- Adding protein powder to your smoothie.
- Eating a whole-wheat bagel with peanut or almond butter for a snack.
- Including beans in your pasta dishes .
- Lots of lentils.
- Hummus on a whole wheat pita for a snack.
- Putting nuts on your salad or eating them alone as a snack.
- Eating quinoa as part of the main dish or a side.
- Occasionally eating soy products, like tempeh, but dont forget all the high-protein vegan alternatives to soy!
See? No huge numbers here, but mix in a few of them every day, and its no problem at all to get anywhere from 60-100 grams of protein, especially when you count all the other foods you eat that contain smaller amounts of protein. My point here isnt to get you to start counting protein grams throughout the day I certainly dont do that but you can see just how easy it is to get the protein you need.
A few other favorite, high-protein vegan recipes:
Desserts You Will Devour
Raw vegans love a taste of the sweet life too.
These recipes prove it!
Here are my favorites:
28. Cheesecake? Yes, please! This raspberry cheesecake by Choosing Chia is super yummy.
29. Loving It Vegan has created a classic no-bake brownie recipe you have to give a whirl.
30. No dessert list is complete without ice cream! This recipe by This Rawsome Vegan Life is simple and perfect.
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Eating Raw Will Make You Cold
Humans are the only species on the planet who wear clothing because we do not adapt well to changes in temperature since we don’t have the thermoregulation many other species do. Of course, if we eat frozen fruit in the cold of winter, we will be cold but fruits and greens leafy vegetables do not make one cold. They have actually been shown to improve the balance of our body temperature. When you eat something warm, your body is actually working harder to bring its body temperate back down to homeostasis. Either way, if you want to eat something “warm”, you can certainly warm your food up to approximately 118-120 degrees Fahrenheit without impacting its nutritional value. Consider purchasing a dehydrator and making chips, crackers or raw pizzas in the winter if you feel too cold. You can add ginger and cayenne to your foods to warm up the dish as well. Foods can be warm up the body without being cooked.
How Much Protein Do Vegans Need
Not as much as people would have you believe. Somehow, everyone got the idea that we need exorbitant amounts of protein, way more than is even recommended. I know, its fun to blame government agencies and cry conspiracy, but if you actually look at the recommendations, theyre not that high at all.
For example, the U.S. recommended daily allowance of protein is .8 grams per kilogram of bodyweight for the general population.
Protein for vegan athletes is somewhat more complicated, as greater tissue-repair need require more protein and general, and athletes tend to pay more attention to amino acid balance.
Some successful endurance athletes get as little as 5% of their calories from protein and since a gram of protein contains about four calories, thats less than 35 grams of protein a day for a 2500-calorie-per-day diet!
At the other extreme are vegan bodybuilders and those new to the plant-based diet who are accustomed to higher amounts of protein and worried about what will happen when they stop eating meat. They aim for higher amounts of protein, often 25 to 30 percent of calories. Its hard to get this amount from whole plant-foods, so they often turn to vegan protein supplements to get the extra boost theyre looking for.
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