Protein Foods And The Planet
To give you an idea, this scorecard from the World Resources Institute illustrates the differing GHG emissions per gram of protein from both animal and plant-based protein foods. Making just one pound of lamb generates five times more GHGs than making a pound of chicken and around 30 times more than making a pound of lentils. In the U.S. alone, beef accounts for 36% of all food-related GHG emissions. Beyond emissions, its also important to note that food production places an enormous demand upon our natural resources, as agriculture is a major contributor to deforestation, species extinction, and freshwater depletion and contamination.
Packed With Healthy Nutrients
Mung beans are rich in vitamins and minerals.
One cup of boiled mung beans contains :
- Calories: 212
- Folate : 80% of the Reference Daily Intake
- Manganese: 30% of the RDI
- Magnesium: 24% of the RDI
- Vitamin B1: 22% of the RDI
- Phosphorus: 20% of the RDI
- Iron: 16% of the RDI
- Copper: 16% of the RDI
- Potassium: 15% of the RDI
- Zinc: 11% of the RDI
- Vitamins B2, B3, B5, B6 and selenium
These beans are one of the best plant-based sources of protein. Theyre rich in essential amino acids, such as phenylalanine, leucine, isoleucine, valine, lysine, arginine and more .
Essential amino acids are those that your body is unable to produce on its own.
Since mung beans are also consumed sprouted, its important to note that sprouting changes their nutritional composition. Sprouted beans contain fewer calories and more free amino acids and antioxidants than unsprouted ones .
Whats more, sprouting reduces levels of phytic acid, which is an antinutrient. Antinutrients can reduce the absorption of minerals like zinc, magnesium and calcium .
Summary Mung beans are high in important vitamins, minerals, protein and fiber. Sprouted mung beans contain fewer calories but have more antioxidants and amino acids.
Path To Improved Health
You may not get all the micronutrients your body needs. Americans tend to eat foods that are high in calories and low in micronutrients. These foods often also contain added sugar, sodium , and saturated or trans fats. This type of diet contributes to weight gain. It can increase your risk of health issues, such as type 2 diabetes and heart disease.
According to the U.S. Department of Agriculture , American adults may not get enough of the following micronutrients.
|Oranges, strawberries, tomatoes, kiwi, broccoli, and red and green bell peppers|
|Vitamin E||Avocados, nuts, seeds, whole-grain foods, and spinach and other dark leafy greens|
All of the above foods are good choices. Below are suggestions for changing your diet to be more nutrient-rich.
Also Check: Can Lack Of Protein Cause Headaches
Here Are 27 Of The Best Natural Protein Sources For A Vegetarian
You are either a vegetarian or considering the switch. What now? How do you make sure you get all the nutrients you need to stay healthy?
Everyone is different. Some people have trouble processing the more fibrous plant-based foods, such as kale and broccoli, through their digestive systems. Others have specific palates that endear them to certain plants and not others. You have to figure out how to keep your plate balanced.
Focusing on high-protein plants as well as sources of healthy fats will help you remain healthy. You should also add small amounts of carbs to your plate for fuel. Carbs get a bad rap, but theyre not dangerous to your health or your waistline if you choose them carefully and eat them in moderation.
With that said, what are the best natural sources of protein for a vegetarian? And for extra healthiness all protein sources we picked here are actually vegan, too completely free of any animal products.
How Much Protein Do I Need
The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight.
- For a 140-pound person, that means about 50 grams of protein each day.
- For a 200-pound person, that means about 70 grams of protein each day.
The National Academy of Medicine also sets a wide range for acceptable protein intakeanywhere from 10% to 35% of calories each day. Beyond that, theres relatively little solid information on the ideal amount of protein in the diet or the healthiest target for calories contributed by protein. In an analysis conducted at Harvard among more than 130,000 men and women who were followed for up to 32 years, the percentage of calories from total protein intake was not related to overall mortality or to specific causes of death. However, the source of protein was important.
Its important to note that millions of people worldwide, especially young children, dont get enough protein due to food insecurity. The effects of protein deficiency and malnutrition range in severity from growth failure and loss of muscle mass to decreased immunity, weakening of the heart and respiratory system, and death.
You May Like: Can You Lose Weight Only Drinking Protein Shakes
Soy Beans 135 G Per 100g
Soy has received a lot of bad press as of late due to health concerns around phytoestrogens as well as general association with GMO. Im not going to go into that here.
As a vegetable, , theyre an awesome source of protein with 13.5 g per 100g. Soy beans are also high in fibre and a good source of omega-3 fatty acids.
Like anything, consume in moderation.
Where Do You Get It
Meat is a good source, but you shouldnât overdo it, especially the fatty kind. It can make you gain weight and lead to high blood pressure, high cholesterol, and other health problems. You can get protein from other foods, too, like yogurt, eggs, beans, and even vegetables. In fact, veggies can give you all you need as long as you eat different kinds and plenty of them.
Recommended Reading: Is Gold Standard Protein Good
Fiber And Resistant Starch In Mung Beans May Aid Digestive Health
Mung beans contain a variety of nutrients that are great for digestive health.
For one, theyre high in fiber, providing an impressive 15.4 grams per cooked cup .
In particular, mung beans contain a type of soluble fiber called pectin, which can help keep your bowels regular by speeding up the movement of food through your gut .
Mung beans, like other legumes, also contain resistant starch.
Resistant starch works similarly to soluble fiber, as it helps nourish your healthy gut bacteria. The bacteria then digest it and turn it into short-chain fatty acids butyrate, in particular .
Studies show that butyrate promotes digestive health in many ways. For instance, it can nourish your colon cells, boost your guts immune defenses and even lower your colon cancer risk (
Nutrient Composition May Lower Blood Sugar Levels
If left untreated, high blood sugar can be a serious health problem.
Its a main characteristic of diabetes and has been linked to a number of chronic diseases. Thats why health professionals urge people to keep their blood sugar within healthy limits.
Mung beans possess several properties that help keep blood sugar levels low.
Theyre high in fiber and protein, which helps slow the release of sugar into the bloodstream.
Animal studies have also shown that mung bean antioxidants vitexin and isovitexin can lower blood sugar levels and help insulin work more effectively (
beans are high in fiber and protein, which can help curb hunger by lowering levels of hunger hormones, such as ghrelin, and raising fullness hormones, such as peptide YY, GLP-1 and cholecystokinin.
Don’t Miss: Nature Valley Protein Bars Bodybuilding
Can You Get Enough Protein From Vegetables
Vegetables contain protein, but is it possible to obtain enough protein from only vegetables?
Protein is found in every part of our body, including muscle, bone, skin, hair, organs, and enzymes. A vegetarian or vegan diet can meet the nutrient standards recommended by the 2015-2020 Dietary Guidelines by including a variety of plant foods that contain protein, including soy foods, grains, vegetables, nuts and seeds, and legumes. In fact, when calorie intake is adequate, vegetarian and vegan diets typically meet or exceed recommended protein levels. According to the Academy of Nutrition and Dietetics position paper on Vegetarian Diets, plant-based diets lead to reduced risk of heart disease, type 2 diabetes, hypertension, some types of cancer, and obesity.
What about Amino Acids?
What are the Daily Protein Requirements?
The RDA for protein necessary for good health for the majority of adults is .8 grams of protein per kilogram of body weight, or .36 grams of protein per pound of body weight. Since plant proteins are digested a bit differently than animal proteins, vegetarians should consume .9 grams of protein per kilogram of body weight, or .41 grams per pound of body weight. A 150-pound adult needs 62 grams of plant protein per day.
Free Green Smoothie Online Class
Green Smoothie Detox.drop a whole dress size in one montheat on the go natural ingredientssimple and quick to makedelicious
This makes it easier for vegansthose who have chosen to follow a meat-less dietto lose weight more efficiently, given that veggies are low in calories.
Additionally, vegetables help in lowering the risk of heart attacks, stroke and diabetes.
Frequent meat-eaters are found to be more prone to cardiovascular diseases, and consuming vegetables is one of the prescribed solutions to prevent these from developing.
Lastly, veggies are obviously more affordable than meat, which means you can cut down on your food budget by more than half.
Also Check: Best Protein Treatment For Natural Black Hair
Spinach And Leafy Veggies
Spinach adds 2.9 grams of protein every 100 grams. It is a great source of protein in vegetables and other nutrients.
It provides an amazing substitute for meat protein spinach can be added in smoothies, gravies, and salads. It hydrates, increases appetite, prevents cancer and anemia. Spinach is a perfect source of vitamin C and A.
Here is a quick smoothie recipe
How Much Protein Should You Eat Daily
Without protein, the whole structure of your body would actually collapse. Your body really cant support life without protein. So, how much do you need to stay healthy?
Turns out, on average we really only need about 20g of protein per day and most of your protein intake should come from plants. Although its a common belief that we need much more to build muscle, this simply isnt true. Any excess protein that we consume will actually be converted into sugar.
Lets take a look at a list of major reasons why you need protein in your system:
Don’t Miss: Nature’s Bounty Protein Shake Vs Shakeology
Vegetables That Pack More Protein Than Meat
The most common question vegans hear these days isWhere do you get your protein from? Thats because the common misconception that protein is mainly found in meat . . . This article will provide a list of protein-rich sources that are all plant-based. Before diving into the list of protein-rich veggies, lets start by reviewing what proteins are and their role in our body. Proteins are, after water, the most abundant substance in the entire body. Proteins are made of long chains of amino acids. Amino acids are crucial for every metabolic process in the body. There are 22 amino acids in total and all of them are important. Humans can produce 10 out of the 22 amino acids the remaining 12 must be supplied through the food we consume.
Protein is a key molecule found in every single cell of the body.
Almonds / Almond Butter
Protein content: 12g protein in ¼ cup serving of almonds, or 1 tbsp of almond butter = equivalent to 1 cup of full fat milk Almonds are rich in energy and contain nutrients, minerals, antioxidants and vitamins that are essential for optimum health. Almond butter provides protein as well as calcium, magnesium, and iron. Substitute for: Almond butter pairs well with certain fruits like apples, pears or bananas. You can add a spoonful to your smoothie or oatmeal, eat it on toast, or straight out of the jar.
Read Also: Special K Protein Cereal Healthy
So What Are The Best High Protein Vegetables
When it comes to high protein veggies, you may think of lectin-loaded beans. There are plenty of other sources though, like high protein leafy greens and high protein veggies. For instance, did you know a cup of broccoli has 2.6 grams of protein.2
But, before you discover more about protein-rich, low-lectin vegetables you should start by understanding what proteins are, and how they help functions in your body.
Are Beans Peas And Legumes Vegetables
Beans, peas and other legumes like lentils are considered to be high protein sources for vegans. They also contain many other nutrients such as iron and zinc so they are often put in the protein group when it comes to categorizing food.
But what you might not know is that the USDA Food Patterns actually put legumes in the vegetable category because, just like vegetables, they are high in fiber and all other nutrients typically found in vegetables such as potassium, folate and calcium.
The USDA Food Patterns also say that legumes can be included in the protein foods group in addition to the vegetable food group.
So what does this tell us about beans, peas and other legumes?
That they are the most nutritious foods we could be eating, because they contain all of the nutrients contained in vegetables PLUS they are very high in protein.
So if youre going to choose any vegetables to add to your meals, first start with legumes.
Please bear in mind though that legumes are much higher in calories than other types of vegetables such as leafy greens.
This means they are good to base a whole meal around because they will fill you up and give you amazing health.
If you eat legumes in addition to other types of food such as meat and dairy, you might find yourself gaining weight as youll be eating too many calories.
So with this in mind, Im now giving you a bonus.
Recommended Reading: Protein Shake Cholesterol
Top 10 Vegetables Highest In Protein
Everything in life needs protein to live, and vegetables can be a great source of protein.
The current daily value for protein is 50 grams per day and is a target meant for most people. Vegetables high in protein include lima beans, bean sprouts, green peas, spinach, sweet corn, asparagus, artichokes, brussels sprouts, mushrooms, and broccoli.
You can also see the uncurated list of 200 vegetables high in protein.
Why Dried Mulberries + Goji Is Best Combo
Conveniently, goji berries have a low amount of sugar 12.8 grams per 100 calorie serving. The 3.6 grams of dietary fiber slows that sugar absorption too a Glycemic Index rating of only 29 according to Navitas Naturals, which is one of the largest sellers in the US.
Dried mulberries taste very sweet, which is somewhat deceiving. Yes, 18.9 grams of sugar seems like a lot, but thanks to its ample fiber, it has a reasonable GI rating. But thats not all, as studies have suggested that mulberries and their leaves are rich in a compound called 1-Deoxynojirimycin , which is a glucose inhibitor that might benefit blood sugar levels .
Plus, theyre one of the most potent sources of resveratrol. Both mulberries and goji are among the top 10 highest protein fruits, which is why we at Superfoodly include one or both in our breakfast almost every day.
Thankyou 4 this information. id planned on going on an all fruit diet to lose 30 lbs but because of your info and the show NAKED AND AFRAID I now have a more balanced plan
You May Like: Protein Treatments For Natural Black Hair
The Best Veggie Protein Sources
If you’re cutting out certain food groups such as meat and fish, you might think your protein options are somewhat limited, but there are lots of options for packing in the nutrients.
Grains and pulses
Lentils, pulses and beans are an excellent storecupboard staple source of protein 100g of boiled lentils contains around 9g of protein and are a hearty way to bulk up soups, stews and casseroles. Chickpeas, black beans, kidney beans and even baked beans are an easy way to power up your protein intake. There are also a range of grains such as oats, barley, rice and quinoa that can add protein to a super-simple recipe. Quinoa in particular is a valuable veggie ingredient as it’s one of the few plant sources classed as a complete protein. This means it contains all nine of the essential amino acids. Learn more about the health benefits of quinoa.
And it’s well worth having that bowl of porridge in the morning 50g of oats made with milk contains around 2g of protein.
Try our milk-based super berry smoothie to kick off your day.
Eggs are an easily available, cheap source of nutrients. A single hard-boiled egg contains around 7g of protein and makes a nutritious, filling breakfast or lunchtime meal. They’re also easily digestible and low in calories. Try our protein-rich scrambled egg and feta hash.Read up on the benefits of eggs in our ultimate egg guide.
Daily Protein Foods Table
*These are general recommendations by age. Find the right amount for you by getting your MyPlate Plan.
|Daily Recommendation* in Ounce-Equivalents|
3 to 5½ oz-equiv
5 to 6½ oz-equiv
5 to 6½ oz-equiv
5½ to 7 oz-equiv
5 to 6½ oz-equiv
5 to 6 oz-equiv
6½ to 7 oz-equiv
6 to 7 oz-equiv
5½ to 6½ oz-equiv
You May Like: Premier Protein Sugar