Quality & Quantity of Protein in Plant Foods (Healthytarian Minutes ep. 45)
Вставка
- Опубліковано 16 чер 2017
- Healthytarian Minutes with holistic teacher Evita Ochel (www.evitaochel.com). This episode shares about protein, its quality, and how much protein different plant foods have.
Learn how to eat an optimal diet for your health and weight with the Eat Real Food: Whole-Food, Plant-Based Eating online video program: www.udemy.com/whole-food-plan...
Resources:
1. Infographic: Protein in Plant Foods (www.healthytarian.com/post/pro...)
2. Article: 8 Protein Myths About Plant and Animal Sources (www.evolvingwellness.com/post/...)
Video transcript:
When food is whole, unrefined and unprocessed, it provides us with all the nutrients we need, like carbohydrates, fats, proteins, vitamins and minerals, assuming that we eat enough for our needs, of the right foods. For the human body to thrive, this means eating a diet based on, or solely composed of, whole plant foods.
Unfortunately, many myths and misguided ideas over the years have led us to form faulty beliefs about the nutrition potential of plant foods. This is most strongly seen in our perceptions about protein and plant foods, with common fears revolving around plants not having enough protein or the right quality of protein.
However, nothing could be further from the truth, as all whole plant foods contain the right quantity and quality of protein for us to thrive. There is no counting needed, no supplementation needed, and no special combining needed. In addition, protein from plant foods is less acid-forming, than that from animal foods, does not come with a high unhealthy fat composition, but instead comes with a high healthy fiber composition, and does not trigger our immune and inflammatory responses, the way animal protein does.
To meet and exceed our human needs for protein, we only need around 10% of our daily calories to come from protein, and more is not better, as high protein diets increase our risk of numerous health conditions.
Here are the general ranges of protein compositions, as a percent of calories, in plant and fungi foods:
Fruits: 3 - 13% protein
Vegetables: 15 - 55% protein
Legumes: 20 - 45% protein
Grains: 10 - 15% protein
Nuts / Seeds: 10 - 15% protein
Mushrooms: 25 - 55% protein
As you can see, there is more than enough protein in plant foods, which supply us with all the essential and non-essential amino acids. However, to have a healthy relationship with our food, we must stop seeing it and thinking of it in terms of isolated nutrients and numbers, and embrace the perfection of whole food, as intelligently created by nature for us. When you eat enough of the right foods, you get the right nutrients.
For more information on this topic, see the Healthytarian Infographic “Protein in Plant Foods” and article, “8 Protein Myths About Plant and Animal Sources”, linked to below this video.
Perfect explanation. Thank you!
With pleasure, and thank you for your feedback!
Great presentation Evita.
Thank you kindly Dawn.
What a wonderful video. Than you.
Great to hear Mary! Thanks so much for your feedback.
Thanks for the enlightment. Hope you would do more informative vids Like this😊
Great to hear you enjoyed it and thank you for the feedback. If you have any specific topics you'd like to see covered, please do share as I am currently taking requests for the next round of Healthytarian Minutes videos.
thank you ! :)
My pleasure!
So true..!
Thanks for watching Michael!
Great video and information. Question: should flax seed be consumed as seeds or should they be ground to a powder?
I understand seeds go right through the body.
Thank you for your feedback! As for the flax, here are a few guidance tips:
Buying the seeds whole keeps them fresh longer/better and the integrity of their healthy fats. However, to consume them you would want to grind them indeed, as otherwise you would have a lot of very cumbersome chewing to do, to make sure that you break them down in the mouth so that they can be properly digested. So in this sense, the easiest way to use them is if you have a powerful blender, like a Vitamix or even Nutribullet, and add them to whole-meal smoothies, like green smoothies. Some people also grind them in coffee grinders and then sprinkle on various meals, etc. This would be best.
If you don't have an appliance to grind/blend them, then buying them in ground form would be best, but hopefully from a trusted source or brand, where you know they are fresh. Strong bitter flavors are not a good sign, and typically mean the fats have gone rancid.
Either way, it is always a good idea to store flax seeds in a cool or cold space, but especially if they are ground.
could you make a video about Tubers?
Yes, more videos in the Healthytarian "how to" collection are coming this summer, and I will keep tubers, like potatoes, yams and yuca in mind as potential topics.
Protein is a total non-issue...
Right on! Thank you for watching and sharing your comment Eelke.