Been vegan almost 40years, been lifting weights seriously for 35yrs. I stopped caring about the protein content of foods some 25yrs ago, I realized it is basically irrelevant when you consume a variety of fruits, veggies, beans, nuts and seeds . I still lift heavy at 60yrs old.
@@praveenmallar That is impossible Carbs have the general formula (C6H12O6), C=carbon, H=Hydrogen and O=oxygen. Protein is r-CH(NH2)COOH where N is nitrogen, something sugars don't have.
Bless you mate. I would like to be like you at 60, if I get there :) I just want to ask if your diet has changed as people need more protein as they age?
My gains actually started when I stopped obsessing with supplements too, but I see how friends tend to go on a supplement shopping spree when they want to start exercising. Often they'd need wasting less time on shopping and more time in the gym.
Please read the book "Becoming Vegan: The Complete Reference to Plant-Based Nutrition (Comprehensive Edition)" by Brenda Davis, RD and Vesanto Melina, MS RD for proper vegan nutrition guidance before becoming a vegan. Happy vegan journey!
Thank you so much for all the research and hard work you put into your channel. I am hoping that the more people who get hooked on this amazing info, will make better health decisions and eventually get away from the terrible factory animal farming!
I just have to say, I was eating basically a carnivore diet before I saw your videos, and I’ve cut out a lot of the meat in favor of various plants. I need to try lentils, they sound great! I try to eat 1g of protein/lb of body weight a day because I lift weights and am trying to gain muscle, and I’ve been able to do it easily with the added plants in my diet. I also feel a lot better. Thanks for all the info!
interesting. glad the content helped. we actually have a video coming soon on protein and hypertrophy out of curiosity, why did you eliminate the vegetables originally?
@@NutritionMadeSimple To be honest I followed the typical “meathead” diet at first, which was heavy on animal protein and starchy carbs, mostly rice. It was a diet more focused on macros over nutrients (solely for the purpose of building muscle). I then tried a sort of modified carnivore diet, eating mostly eggs, meat, dairy, and fruits. I heard about this through podcasts/videos and thought it would be worth a shot (I know, not the best research. The weak anecdotal evidence convinced me to give it a try). You hear about how fats have historically been demonized, and now there’s a war on carbs because that’s what’s actually making you unhealthy and fat, and vegetables have defense chemicals in them which actually aren’t good for you…it’s all over the place and confusing. Long way to say, basically I was convinced by bad evidence and bad information that I didn’t need vegetables in my diet to be healthy and to build muscle.
@@GSTx-oy4cw right I am also confused by fear mongering done by carni crazy or vegan crazy so called healthcare(guys who recently felt better and suddenly all other foods became bad for them...infact one australian doc has video on war between humans and plants... crazy)
My top tip. There are many types of lentils, but they fall into various categories. Experiment. Using the right type of lentils can make a big difference to a dish. Brown lentils. A good red meat substitute, they have a slightly savoury hint of black pepper to their taste. Great for bolognese, lasagne, veggie burgers etc. Flat Green lentils, keep their shape a bit more than brown lentils and have a lighter flavour. Work well with roasted peppers, courgettes, aubergines and red onions, herb based dressings, or in veggie curry’s and with Thai flavours. Red lentils, a great thickener for all sorts of things, or the base for nut and bean roasts. Yellow lentils yellow split peas, green split peas. They have a yellow pea taste that not everyone likes in mild dishes, and in my opinion really need stronger flavours. They work well in Dahl, the flavour seems to really work well with Indian curry flavours. Puy lentils, speckled lentils and round green lentils. Hold their shape and have a more obvious texture. Excellent with salad dressings and in creamy salad side dishes, great with feta cheese, balsamic and olive oil dressings, lemon juice based dressings, roasted fennel etc. That doesn’t mean you need to keep all the different varieties in the food cupboard. I basically buy brown lentils in a big bag and usually have a small bag of another type in and I rotate what other type I have in.
I have this year (I mean these 11 days) eating mostly plant based protein and feel so good! I had many questions that you answered so amazingly! Thank you!
This video is a game-changer for anyone looking to up their plant protein game! Loved how you highlighted the top 7 sources of plant-based protein with such clarity and enthusiasm. Learning about these diverse and nutrient-packed options is incredibly helpful, especially for those of us exploring a more plant-powered lifestyle. Hummus, lentils, and chia seeds are now on my grocery list! Thanks for making this information so accessible and inspiring.
The Mediterranean diet (which I grew up with as I am Greek) is based on vegetables and legumes (plant protein), and is considered to be one of the best in the world for centuries. It is no wonder! I also love to add to my nutrition oats and chia seeds. Thank you for the very useful information 😊
Cooked mung beans are my favorite source of protein. They are the tastiest and lightest legumes in my opinion, especially when sprouted. I just found your channel and it is amazing. So glad I bumped into your extremely educational content! Keep up the good work!
Lentils are my favorite legume too! So versatile and delicious! Also- great point with the protein powder. That seems to a conversation I have too often! 😂😂😋
I usually start my day with my custom porridge mix: I have a dry batch mix in a large tupperware consisting [approx 450g Oats, 60g each of Dinkel (Spelt) flakes and 5-Korn flake mix; 100g ground Almonds for the calcium and more protein, 100g Soya flakes for more protein, 100g Chia seeds] - 60g of this mix + 2 tblsp (tablespoons) each of ground flax, Hemp seeds, and 2 of a ground sunflower/pumpkin seed mix (if i remember to re-stock) + 2 tblsp of dried Barberies (the berberine is supposed to help weight loss and they contain Melatonin) + 7 chopped dates or 5 chopped dried figs (i alternate days on the dates/figs), + a few pieces of dried ginger chopped ( anti cancer properties). To all these dry ingredients i add 300g ALPRO Soy Milk (3% protein and fortified with Calcium and other Vitamins incl B12), a dash of water and then microwave 3 Mins at 600W, stirring twice. Add a dash of date or Yakkon syrup to taste, add Blueberries if i have any. have done this for > three years now. great source of protein, minerals, vitamins and fibre and hits more than half of Doctor Greger's daily dozen.
Great video! Very informative AND entertaining. I think it would really help reduce the concern so many people have about not getting enough protein with a plant-centered diet.
Much thanks for this very informative video. I'm still young, but I felt that I was on my way to heart disease. I know that it doesn't have to be this way. I eat healthy, but being a flexitarian might be the way to health. Plus it's cheaper to eat whole food. Since when lentils and chickpeas cost a fortune? Lentils are so packed with vitamins, that they've been used for centuries to keep the Swiss Guards healthy and fit. Keep making vids :)
while doing my UG in India, it is mentioned in the dietetics textbook that pulses are poor men's meat, now I am doing my MSc in Thailand, and you are my savior. I understood and knew the value of literature review even more.please keep educating
This is the best video I have ever seen about plant-based protein. Your video was extremely well organized and was loaded with Great facts! This was a nice change from other videos where the speaker drones on and on with useless side information. Thank you very much and I will be watching all of your videos
I could eat tempeh daily. It's definitely my favourite protein, as well as edamame, chickpeas and seitan (but I do limit seitan because it is quite processed)
Great video by a very active and charming guy. I m a vegan and this video is soooo helpful and satisfying. God bless you dear brother. Your points on protein are excellent. Respect for you. Love from BHARAT ( INDIA ).❤❤🙏🙏
Please make a video on in depth knowledge of bioavailabilty of plant protein vs animal protein with various research paper. My nutrition professor taunts me for switching to plant protein. Also he always tell plant protein have low bioavailabilty. So please make a video on this and also on anti nutrient present is plants food like phytic acid, oxalates etc.
Soy Isolate Protein Powder has become more of a food than a protein drink for many reasons. 1) It is dirt cheap, if one buys Raw isolate Powder. 2) It is a versatile powder. I use it for protein drinks, Rotis(Indian whole wheat flat breads), in Dal soups etc. It boosts the protein content of ANY food. I even mix it in Finger Millet porridge that i have post workout. 3) Soy isolate is very easily digested. 4) Soy keeps one 'full'. 5) Nowadays, Raw isolates are available that have good calcium and other minerals which are present in Soy. 6) It has 90% protein content !!!!!! Another food is Soy Chunks/Nuggets (Texturised Soy Protein). High time people got over the myth about Soy & Testosterone propagated by Diary & Meat industry. Nuggets have 50% protein content. These soy products along with Dal(Lentils/Pulses) & legumes and Grains help me recover from my tough workouts.
Everyday I have a large shake for breakfast, with about 40g of protein (20 from a powder). Lunch and dinner always have 2 necessities - a protein source and vegetables. Then, I add in any carbohydrate source as per my needs. Have some fruit as my snacks as well.
Thank you so much for another great video, Gil! Do you think that soy beans and soy products are a no-no for people with hypothyroidism? I take thyroxine daily (mine is not the Hashimoto type) and I would like to know more about the effects of goitrogenic foods for people with thyroid problems. How much could I eat daily without affecting my thyroid?
My question as well. Those with autoimmune conditions, it seems all plant based options could exacerbate the condition (assuming the food has been tested by the individual)- any thoughts Dr?
This study recommends 20g or less or it could lower T4. Not well versed on how important T4 is for your condition though. www.ergo-log.com/soya-protein-makes-men-healthier-not-less-masculine.html
If you eat these things already it's fine, if you start eating them while medication has leveled may need to fiddle with dosage again. Key is to be consistent in diet and exercise for medication/ levels to stay the same.
Love your videos - best on the web. A lot of these foods you find canned. Could you please generally elaborate, what do you think about canned food and what to be aware of. Thank you for your work!🙏🏻
concerns with canned are sodium (if added. not all canned foods have it) and metal contamination. I personally favor dry beans, I soak/cook in batch, but I understand canned can be very convenient. I'll try to do a vid with more detail at some point
So, for those of us on low carb programs, seems that out of these seven, chia seeds, hemp seeds and edamame have low enough net carbs to qualify pretty easily, and tempeh in moderation. Chickpeas and lentils not so much, depending on the daily limit you establish for yourself.
I keep endadame, chia seeds, peas on standby in my freezer everyday when i feel like i need some protein fast. Lentils, tempeh, quinoa, tofu are some of my staples. Most are very cheap and all make me feel so healthy.
I grow and eat swiss chard, not kale. I believe it has a similar nutritional profile, but is much more palatable. It has a bitter note, so I don’t put too much in my salads. I chop, briefly cook, then add to many soups and stews, which we eat often. I freeze it in thin layers in zip lock bags, so it’s easy to break off a chunk anytime.
We are retired, and not very well off. In addition we run a little soup kitchen for people even worse off than us. We started off buying beans in bulk (50kg) but beans in this country are getting too expensive for us. So we looked around and found lentils and split peas. Both cheaper than beans and both full of protein Split peas are the cheapest (again we buy in bulk) and make delicious soup. Oh and by the way I think you should put in a comment about B12.
The reality is more like: “Most Americans get double the RDA simply by eating *excessive* calories”. And there are many experts who argue that the RDA is a floor; the bare minimum; not the optimal amount.
track your nutrients for a while (protein, iron etc) using cronometer.com until you get the hang of it. legumes/nuts/seeds/seitan/tempeh at most meals for protein, see my iron videos for tips on absorption of nonheme. make sure you get B12 too obvi
@@NutritionMadeSimple Thanks! I do eat all of those foods and track everything. I get plenty of iron and all other nutrients daily. I've read that a vegan diet for men causes low albumin unless supplemented with soy protein. Do you think a peanut protein supplement may be beneficial or eating soy everyday? pubmed.ncbi.nlm.nih.gov/10702580/ pubmed.ncbi.nlm.nih.gov/10702580/
@@bobschmob8233 you should be ok as long as total protein is enough and you eat a variety of whole plants (legumes, grains etc) to complement amino acid composition. you can eat soy but there's no need to eat it daily for protein. I'll take a look at that study, thanks for the link!
@@NutritionMadeSimple You're welcome! Let me know what you think. Do you think some amount of pea protein powder might be beneficial to add daily or not good since it's not really a whole food? Love your information vids and style✌🏼💛🌱
Seeing as I know (from a different video :-)) that you answer questions, can you pls put to rest the great oat debate? I enjoy eating oatmeal, but have stopped because I've heard a lot about its being unhealthy. On a personal note, I have Hashimoto's Hyperthyroidism, am prediabetic, and since losing my weight, and lowering my LDL, and A1c, have been able to stop taking a statin (as per doctor's orders). Is it beneficial to eat oats, or is it somehow bad for us? Thank you!
In my diet it is dessert. (Uncooked jumbo oats with bananas etc) If you're referring to phytates and glyphosate, I will have to bite my lip If I exercised a lot more, oats would compete with wholegrain to start the day. For now, I even reduced my breakfast bread to an 85kcal vehicle for yeast extract and peanut butter....good coffee works its magic there.
I eat a very minimalist WFPB diet. My healthy weight is around 85 kilos and assuming my caloric requirement is 2,000, and 1g of protein per 1kg, I need my food to deliver approx 4.25 g per 100kcals. Pretty well everything I eat achieves that. My most protein dense food is mushrooms at over 14 I eat a can of beans most days, but I was shocked recently to realise I get most of my proten from tahini, which is right on the line at 4.19 which also makes my diet Mediterranean in terms of unsaturated fat. I plan to massively increase my exercise in future and will fuel that with wholegrain.
Another great video. However, it isn't just bodybuilders that can benefit from a higher protein intake. Anyone playing a sport, or with body composition goals (such as "toning up") could benefit from a higher protein intake, double or even tripple the RDA. You don't need to be looking like Ronnie Colman on steroids to need more protein.
Regarding chia seeds - you really need to eat them ground to absorb the goodies inside, otherwise you just become a transporter moving the seeds between their bag and the toilet. :)
deavman: that’s tricky, the gelatinous mass is from compounds found on the exterior of the seed. The omega 3 fats and protein are still stuck inside. Dr. Greger has a video about it. They should be ground.
Another plant food that should always be ground or cut into smaller pieces is wheat. You can't chew it properly when it's fully intact and probably won't absorb as much nutrients, and it tastes miserable that way. Whole wheat pasta or sourdough bread is better than intact wheat berries. I haven't tried oat groats but I've heard that it's just like wheat berries, so that's another one. Steel cut oats are better than oat groats, and rolled oats are a little better than steel cut oats.
@@dj-fe4ck: Interesting ideas, but I'm skeptical that what you say is correct. Whole, intact grains are associated with better health outcomes. Steel cut is just about as good as the whole groat, but rolled oats would be inferior because they are processed and partially cooked. Your gut flora has a party when you eat intact grains.
OK.... This is very helpful. However, it's a little unclear what you mean by 1 cup of lentils. Are you speaking of one cup of cry, uncooked legumes or one cup of fully cooked legumes? As a general rule of thumb, 1 cup of dry legumes becomes 2 cups of cooked legumes. Which one are we talking about?
Thank you so much for your scientifically based information. I love all kinds of mushrooms because they are delicious and contain great nutrition. However, they belong to either plant or animal category.
I really like your philosophy towards looking at the evidence. Is there any way we can support your work? I know you don't want any conflicts of interest. Patreon?
Heeeellooooo again :) many, many thanks for all your videao. They help me so much! My question belongs to chia seed vs. flaxseed (linseed). I`ve read that they are still the same and perfect substitudes with the benefit that flexseds have the better eco-balance. Ok, maybe this only counts for us germans because we can not plant chia seeds. I don`t know... Flexseds are a regional food by us. So, can you tell me if this is right, that flexseeds are a perfect substitude to chia seeds regarding the ingredient? I know that flexseeds can also make a pudding ;) so I`m only interested in the ingredients.
they're both great sources of healthy fats (short-chain omega 3s, ALAs). if you have flax locally but not chia that's fine. we don't need any one specific food in our diet, no single food is indispensable
I love seitan (wheat gluten) as an additional source of protein in my dishes that already have plenty of legumes and vegetables, mostly because I like the texture.
Coming from the Netherlands, where tempeh is sold (cheaply!) in basically every supermarket, it's the single thing I'm missing the most now that I'm Germany. If any Germans have good tips on where to find it here I'm all ears.
Quick question as a fellow Dutchie: where'd you get your tempeh? I really dislike the one type I found at Dirk and Jumbo and I was quietly hoping it's just a bad brand or old tempeh.
@@Tinky1rs For a while at Albert Heijn, but then we found one at an organic food store that was marginally more expensive but very tasty. Don't recall the brand exactly, sorry :/. Tip btw: make thin tempeh slices and put them in the microwave for like 7-10 minutes (depends on the amount and how thin the slices are). They get crunchy and it's delicious. With a peanut butter soy sauce... Wait what was I talking about again?
Look for Tempeh by the Brand "Tempehmanufaktur". It's seasoned Tempeh (Curry, Gyros spices) and really, really good. Not the cheapest though. Check at Supermarkets, especially organic ones like Alnatura. Good luck.
No plain ol' beans, the most convenient of all plant protein sources for a Western audience? Canned chickpeas, kidney beans, black beans, lima beans, etc.
Hi, some WFPB doctors and scientist are putting recommandation for protein per kg of LEAN body weight (minus body fat), not only per kg of body weight, thats very different because i guess having more or less body fat doesnt increase or decrease significantly the need for protein if at all, make sense to me if not obese people would need so much protein if you take body fat into consideration, what do you think about it?
I really love pinto beans. I love pinto beans and rice on corn tortillas. And I like the green lentils better than the other lentils. I love hummus and tofu and I eat lots of greens. I lost 70 pounds eating plant based, high fiber, lower calorie density foods so that I can eat a lot and not have too many calories. One good way to do that is to add lots of vegetables to everything you make but to make sure you get enough hardy foods also so you're not hungry.
One other question I have is on digestibility. There are cited articles in the description regarding this topic (thanks for sharing those). But what about PDCAAS and DIAAS? I know the PDCAAS and DIAAS are not perfect, but are those not reliable methods to measure absorption? Those methods would claim the bioavailability is less in plant based proteins. Can anyone help clear this up?
ok. ja' fiz um sobre calcio ha 1 ano mais ou menos. leafy greens com baixo oxalato (kale, collard greens) sao algumas das melhores fontes. e a chia tambem
Eating your daily amount of calories (2500) of Kale will give you over 200 grams of protein, and a staggering 112mg of iron, and 17 grams of calcium! Now, it will require you to eat 7kg of kale, but it is still an amazing nutrient dense food per calorie.
Mushrooms are amazing too at 14g per 100kcals and easier to eat a lot of. In the diet I find I have ended up eating, most of the ingredients deliver over 4g per 100kcals which is my target for 1g per 1kg healthy body weight (85kg) and 2,000kcals. If I fuel more exercise I get even more protein.
Double Beyond burger with 500mL soy milkshake (50/50 Vanile sweet and unsweetend milk, few blueberries and couple of spoons of chia/hemp seeds.) and you hit your RDA for a protein. Now you have all day to eat some fruits!
I have been reading about hemp seeds, it's true that they have a lot of protein but it also has much more omega 6 than omega 3. I always thought that omega 6 is not good for you, does that mean I should stay away from hemp seeds and stick to seeds with a better 3 to 6 ratio like chia and flax?
good question. I think it's more about the overall balance. trying to include some solid sources of omega3s into our regular diet. a spoon of hemp seeds is unlikely to majorly throw off the balance
Another great video! Protein seems to be a HUGE misconception regarding plant-based diets. One question I have is that I keep hearing about leucine levels as it relates to protein synthesis. Can you explain your position here? Are we able to get enough from the plant sources if we are working our and trying to improve athletic performance, size, and strength?
I still supplement with bcaa's (fermented plant basedof course) and especially creatine (not found in plants). As a plant based person I noticed I didn't look as jacked as when I was eating meats. This fixed the problem. One other thing I take is collagen powder since its clinically proven to improve joints, skin wrinkles, hair, and nails but only a few times a week. It also ensures i get a nice dose of the non essential aminos like proline that is harder to get from food.
this paper has a great visual with breakdown of amino acids per source: academic.oup.com/nutritionreviews/article/77/4/197/5307079#.XK0fvVXgKR8.email % of leucine not dramatically diff btw animals vs plants (e.g. legumes)
@@NutritionMadeSimple Nice study there, I was unaware that all plant foods contained all 20 amino acids! Most people only say all plants contain just the 8 essentials... Regarding protein and leucine, that paper says people who are doing high intensity exercise need 1.2g/kg to 1.6. On the high end that means I would need at least double the amount you mentioned in the video (128g) and anyone who consists themselves "healthy" should be working out intensely, correct? Since I'm a smaller to average sized male (80g) I can't imagine bigger healthy guys who work out trying to get 200g in plant protein per day. I heard that one of my heroes Jack Lalane gave up after 6 years vegetarian and added fish/egg whites to his diet. Studies have shown that muscle mass is correlated to mortality and most of the vegans i see on UA-cam are lacking in muscle. As plant based that's why I added creatine/bcaa's/hemp protein powder to help me create and maintain a high amount of muscle. I don't want to do the bare minimum and go out like most elderly - frail with low muscle mass, undernourished, and heart disease. I want to go out jacked like Mr. Lalane at 96. And we need to be honest that for those wishing to maintain muscle mass via high resistance training (which almost everyone should be doing), then isn't it ok to supplement protein? Sources: Muscle mass and mortality- pubmed.ncbi.nlm.nih.gov/22820447/ www.ncbi.nlm.nih.gov/pmc/articles/PMC4035379/ www.clinicalnutritionjournal.com/article/S0261-5614(16)30019-X/fulltext Jack Lalane interview- www.shareguide.com/LaLanne.html
@@naughtyorgneiss I wasn't trying to convey that it's not ok to do supplements. for someone trying to put on substantial amounts of muscle, I wouldn't be surprised if supplements make it easier, that's why I gave the example of the bodybuilder. I think it's pretty doable to get ~100g of protein from plants but that's not to say people can't supplement with animal sources and/or powders. there's probably many ways to do it. maybe take a look at Simnett, he's a fitness guy with a background in nutrition and plant-based. I'm sure he addresses supplementation in his channel?
@@NutritionMadeSimple Ok thanks Gil I will check out his channel. Great to know that some extra supplementation like protein would be ok for vegans looking to pack on muscle! I know there are some vegans against it like famous former bodybuilder Robert Cheeke who says supplemental protein powder is bad for you. I tried doing it his way (ie don't even track your protein, its in everything, just work out) and there is noticeable difference in my physique (ie atrophy) if I don't work out for a week vs not working out for a week + supplemental hemp protein and creatine. I tracked all my calories and meals for 70g protein from food. One last request for a video is nitric oxide. I just got the salivary testing strips and it says I'm deficient? I eat 8oz of supergreens per day + 16oz carrot/apple/lemon/cabbage juice per day. I even added 1 beet to last weeks juice and I'm still deficient. Can you tell us how we can boost this incredibly important nutrient through diet via how much of xyz foods per day? Because I thought it was enough and I got a reality check. I've only been vegan for a year so I have 40 years of eating meat and possibly clogged arteries to undo but this really shocked me.
Let's not forget natto. It is a staple in Japan, and it is arguably the tastiest soybean dish. I call it the Époisses of the plant world. I just have to be careful because I tend to massively overeat it. It is a trigger food for me.
us Indians have been consuming 'DAL' since so long that it's an important part of diet. Though study Shows Indians are deficient in protein but that's because of poor diet and financial conditions.
Weight lifters are advised to eat at least .7 grams of protein per pound. This is quite hard to do if you don't pig out on meat all the time. I am planning to add daily tempeh to my diet to help reach this goal. At 200 pounds, that means 140 grams of protein.
And the fact that plants have much lower concentrations of certain essential amino acids such as methionine doesn't play a role in its ability to build muscle? Since you need all amino acids to build muscle you'd think that you'd want as close to equal ratios as you can get. (Yes, I know building muscle is only one specific benefit to protein)
Varied plant based diet is adequate in all nutrions, you only need to supplement with vit b12. You can test it in cronometer to see what nutrients you're getting and how much if you eat a whole plant based diet for a whole day.
If your body lacks some of essential amino acids than it starts breaking down your own body tissue to get them, that's why vegans get less muscular that don't get any help with how to eat right. Can you make a video how to pair foods to ensure vegans get all the nutrients?
I had to look up tempeh. The source I found says it can't be eaten raw and has to be cooked, so it it can't serve as a probiotic. Are they wrong? Do you eat it raw?
Should we really be happy with the RDA? Your own guest protein expert n a other video was saying it should be called the minimum allowance and that we should be having a lot more?
Been vegan almost 40years, been lifting weights seriously for 35yrs. I stopped caring about the protein content of foods some 25yrs ago, I realized it is basically irrelevant when you consume a variety of fruits, veggies, beans, nuts and seeds . I still lift heavy at 60yrs old.
suppose, you are eating a little less protein. won't the body convert a little of carbs to protein and make up for the missing amount?
@@praveenmallar That is impossible Carbs have the general formula (C6H12O6), C=carbon, H=Hydrogen and O=oxygen. Protein is r-CH(NH2)COOH where N is nitrogen, something sugars don't have.
Bless you mate. I would like to be like you at 60, if I get there :) I just want to ask if your diet has changed as people need more protein as they age?
@@moryaka1 Not a thing changed. I realize I have good genetics so I can't speak for anybody else..
My gains actually started when I stopped obsessing with supplements too, but I see how friends tend to go on a supplement shopping spree when they want to start exercising. Often they'd need wasting less time on shopping and more time in the gym.
I love tofu and lentils. Even tho I'm not plant-based. I have cut down on animal products and eating more plants. It's awesome
Please read the book "Becoming Vegan: The Complete Reference to Plant-Based Nutrition (Comprehensive Edition)" by Brenda Davis, RD and Vesanto Melina, MS RD for proper vegan nutrition guidance before becoming a vegan. Happy vegan journey!
I eat two bricks of tofu a week -love it!
I have been trying to get tofu for months in my town, and nobody seems to sell it
Thank you so much for all the research and hard work you put into your channel. I am hoping that the more people who get hooked on this amazing info, will make better health decisions and eventually get away from the terrible factory animal farming!
I just have to say, I was eating basically a carnivore diet before I saw your videos, and I’ve cut out a lot of the meat in favor of various plants. I need to try lentils, they sound great! I try to eat 1g of protein/lb of body weight a day because I lift weights and am trying to gain muscle, and I’ve been able to do it easily with the added plants in my diet. I also feel a lot better. Thanks for all the info!
interesting. glad the content helped. we actually have a video coming soon on protein and hypertrophy
out of curiosity, why did you eliminate the vegetables originally?
@@NutritionMadeSimple To be honest I followed the typical “meathead” diet at first, which was heavy on animal protein and starchy carbs, mostly rice. It was a diet more focused on macros over nutrients (solely for the purpose of building muscle). I then tried a sort of modified carnivore diet, eating mostly eggs, meat, dairy, and fruits. I heard about this through podcasts/videos and thought it would be worth a shot (I know, not the best research. The weak anecdotal evidence convinced me to give it a try). You hear about how fats have historically been demonized, and now there’s a war on carbs because that’s what’s actually making you unhealthy and fat, and vegetables have defense chemicals in them which actually aren’t good for you…it’s all over the place and confusing. Long way to say, basically I was convinced by bad evidence and bad information that I didn’t need vegetables in my diet to be healthy and to build muscle.
@@GSTx-oy4cw thank you for the candor. pls stay in touch.
@@GSTx-oy4cw right I am also confused by fear mongering done by carni crazy or vegan crazy so called healthcare(guys who recently felt better and suddenly all other foods became bad for them...infact one australian doc has video on war between humans and plants... crazy)
My top tip.
There are many types of lentils, but they fall into various categories. Experiment. Using the right type of lentils can make a big difference to a dish.
Brown lentils. A good red meat substitute, they have a slightly savoury hint of black pepper to their taste. Great for bolognese, lasagne, veggie burgers etc.
Flat Green lentils, keep their shape a bit more than brown lentils and have a lighter flavour. Work well with roasted peppers, courgettes, aubergines and red onions, herb based dressings, or in veggie curry’s and with Thai flavours.
Red lentils, a great thickener for all sorts of things, or the base for nut and bean roasts.
Yellow lentils yellow split peas, green split peas. They have a yellow pea taste that not everyone likes in mild dishes, and in my opinion really need stronger flavours. They work well in Dahl, the flavour seems to really work well with Indian curry flavours.
Puy lentils, speckled lentils and round green lentils. Hold their shape and have a more obvious texture. Excellent with salad dressings and in creamy salad side dishes, great with feta cheese, balsamic and olive oil dressings, lemon juice based dressings, roasted fennel etc.
That doesn’t mean you need to keep all the different varieties in the food cupboard. I basically buy brown lentils in a big bag and usually have a small bag of another type in and I rotate what other type I have in.
I have this year (I mean these 11 days) eating mostly plant based protein and feel so good!
I had many questions that you answered so amazingly! Thank you!
This video is a game-changer for anyone looking to up their plant protein game! Loved how you highlighted the top 7 sources of plant-based protein with such clarity and enthusiasm. Learning about these diverse and nutrient-packed options is incredibly helpful, especially for those of us exploring a more plant-powered lifestyle. Hummus, lentils, and chia seeds are now on my grocery list! Thanks for making this information so accessible and inspiring.
The Mediterranean diet (which I grew up with as I am Greek) is based on vegetables and legumes (plant protein), and is considered to be one of the best in the world for centuries. It is no wonder! I also love to add to my nutrition oats and chia seeds. Thank you for the very useful information 😊
Don't forget the benefits of seafood in the Mediterranean. 😊
Cooked mung beans are my favorite source of protein. They are the tastiest and lightest legumes in my opinion, especially when sprouted.
I just found your channel and it is amazing. So glad I bumped into your extremely educational content!
Keep up the good work!
Lentils are my favorite legume too! So versatile and delicious! Also- great point with the protein powder. That seems to a conversation I have too often! 😂😂😋
But some lentils (white,..) are high on oxalates and their intake poses kidneys risk
You're my new favourite dietitian on youtube
I usually start my day with my custom porridge mix: I have a dry batch mix in a large tupperware consisting [approx 450g Oats, 60g each of Dinkel (Spelt) flakes and 5-Korn flake mix; 100g ground Almonds for the calcium and more protein, 100g Soya flakes for more protein, 100g Chia seeds] - 60g of this mix + 2 tblsp (tablespoons) each of ground flax, Hemp seeds, and 2 of a ground sunflower/pumpkin seed mix (if i remember to re-stock) + 2 tblsp of dried Barberies (the berberine is supposed to help weight loss and they contain Melatonin) + 7 chopped dates or 5 chopped dried figs (i alternate days on the dates/figs), + a few pieces of dried ginger chopped ( anti cancer properties). To all these dry ingredients i add 300g ALPRO Soy Milk (3% protein and fortified with Calcium and other Vitamins incl B12), a dash of water and then microwave 3 Mins at 600W, stirring twice. Add a dash of date or Yakkon syrup to taste, add Blueberries if i have any. have done this for > three years now. great source of protein, minerals, vitamins and fibre and hits more than half of Doctor Greger's daily dozen.
Tofu and lentils here. Loving your scientific approach in these vids.
Great video! Very informative AND entertaining. I think it would really help reduce the concern so many people have about not getting enough protein with a plant-centered diet.
This might just be my favorite video ever
Likewise
New first time listener. I like your quick list and quick facts.
Tempeh, lentils, edamame, hummus, oatmeal, chia seeds or hemp seeds, greens like kale, broccoli, asparagus, etc
I love using red pepper hummus as a sandwich spread. Way more nutritious than mayonnaise.
Much thanks for this very informative video. I'm still young, but I felt that I was on my way to heart disease. I know that it doesn't have to be this way. I eat healthy, but being a flexitarian might be the way to health. Plus it's cheaper to eat whole food. Since when lentils and chickpeas cost a fortune? Lentils are so packed with vitamins, that they've been used for centuries to keep the Swiss Guards healthy and fit. Keep making vids :)
while doing my UG in India, it is mentioned in the dietetics textbook that pulses are poor men's meat, now I am doing my MSc in Thailand, and you are my savior. I understood and knew the value of literature review even more.please keep educating
I would say lentils and beans are the smart persons meat!!
This is the best video I have ever seen about plant-based protein.
Your video was extremely well organized and was loaded with
Great facts! This was a nice change from other videos where the speaker drones on and on with useless side information. Thank you very much and I will be watching all of your videos
I could eat tempeh daily. It's definitely my favourite protein, as well as edamame, chickpeas and seitan (but I do limit seitan because it is quite processed)
Great info, excellent content delivery! Thank you!!!!
Green split peas are a personal favorite. Cheap, easy to make, tasty.
Green split peas are one of my favourites. Along with chickpeas.
Love your top 7 sources of plant protein!!
this guy is so awesome...! keep doing the good work...!
Another great video! Thanks also for all the links.
No problem!
Great video by a very active and charming guy. I m a vegan and this video is soooo helpful and satisfying. God bless you dear brother. Your points on protein are excellent. Respect for you. Love from BHARAT ( INDIA ).❤❤🙏🙏
Please make a video on in depth knowledge of bioavailabilty of plant protein vs animal protein with various research paper. My nutrition professor taunts me for switching to plant protein. Also he always tell plant protein have low bioavailabilty.
So please make a video on this and also on anti nutrient present is plants food like phytic acid, oxalates etc.
yes, it's coming! :)
I really love the recipes thrown in! So helpful!
Soy Isolate Protein Powder has become more of a food than a protein drink for many reasons. 1) It is dirt cheap, if one buys Raw isolate Powder. 2) It is a versatile powder. I use it for protein drinks, Rotis(Indian whole wheat flat breads), in Dal soups etc. It boosts the protein content of ANY food. I even mix it in Finger Millet porridge that i have post workout. 3) Soy isolate is very easily digested. 4) Soy keeps one 'full'. 5) Nowadays, Raw isolates are available that have good calcium and other minerals which are present in Soy. 6) It has 90% protein content !!!!!!
Another food is Soy Chunks/Nuggets (Texturised Soy Protein). High time people got over the myth about Soy & Testosterone propagated by Diary & Meat industry. Nuggets have 50% protein content.
These soy products along with Dal(Lentils/Pulses) & legumes and Grains help me recover from my tough workouts.
Soy is GMO junk food.
Everyday I have a large shake for breakfast, with about 40g of protein (20 from a powder). Lunch and dinner always have 2 necessities - a protein source and vegetables. Then, I add in any carbohydrate source as per my needs. Have some fruit as my snacks as well.
What powder do you use? What all your shake contains? :)
I’ve been loving tempeh it is so good marinated and air fried 🔥
I couldn’t agree more, tempeh is so criminally underrated, and I can not wrap my head around why. Easily my favorite source of plant protein!
Excellent video...content, presentation, b-role, graphics...all top-notch
I'm vegan so I love plant based protein 🌱💚🙏
Good video. Thanks a lot.
Thank u bud we need more videos like this!!!
Great video Doc . I liked it. I'm vegan for the animals btw🙏💚🌱
Thank you so much for another great video, Gil! Do you think that soy beans and soy products are a no-no for people with hypothyroidism? I take thyroxine daily (mine is not the Hashimoto type) and I would like to know more about the effects of goitrogenic foods for people with thyroid problems. How much could I eat daily without affecting my thyroid?
My question as well. Those with autoimmune conditions, it seems all plant based options could exacerbate the condition (assuming the food has been tested by the individual)- any thoughts Dr?
This study recommends 20g or less or it could lower T4. Not well versed on how important T4 is for your condition though.
www.ergo-log.com/soya-protein-makes-men-healthier-not-less-masculine.html
If you eat these things already it's fine, if you start eating them while medication has leveled may need to fiddle with dosage again. Key is to be consistent in diet and exercise for medication/ levels to stay the same.
Love your videos - best on the web. A lot of these foods you find canned. Could you please generally elaborate, what do you think about canned food and what to be aware of. Thank you for your work!🙏🏻
concerns with canned are sodium (if added. not all canned foods have it) and metal contamination. I personally favor dry beans, I soak/cook in batch, but I understand canned can be very convenient. I'll try to do a vid with more detail at some point
Thanks. When you included Lentiles, it meant the rest of the family (green peas, broad beans, red beans.... Etc)?
they're all great :)
Amazing video! Again!
This is literally the perfect go-to-video, when you need to explain protein stuff to your anti-vegan friends :D
Great information as always!
So, for those of us on low carb programs, seems that out of these seven, chia seeds, hemp seeds and edamame have low enough net carbs to qualify pretty easily, and tempeh in moderation. Chickpeas and lentils not so much, depending on the daily limit you establish for yourself.
Soy beans as well, they're very low on carbs no?
I keep endadame, chia seeds, peas on standby in my freezer everyday when i feel like i need some protein fast. Lentils, tempeh, quinoa, tofu are some of my staples. Most are very cheap and all make me feel so healthy.
I grow and eat swiss chard, not kale. I believe it has a similar nutritional profile, but is much more palatable. It has a bitter note, so I don’t put too much in my salads. I chop, briefly cook, then add to many soups and stews, which we eat often. I freeze it in thin layers in zip lock bags, so it’s easy to break off a chunk anytime.
We are retired, and not very well off.
In addition we run a little soup kitchen for people even worse off than us.
We started off buying beans in bulk (50kg) but beans in this country are getting too expensive for us.
So we looked around and found lentils and split peas.
Both cheaper than beans and both full of protein
Split peas are the cheapest (again we buy in bulk) and make delicious soup.
Oh and by the way I think you should put in a comment about B12.
I love this but I really struggled getting through this with the chewing sounds in the background
I'm vegan for animals.. but it's good to be eating healthy..
I mean that will definitely help me in my 70s ans 80s ...
One of your best videos.
Brilliant video!
Many thanks!
The reality is more like: “Most Americans get double the RDA simply by eating *excessive* calories”.
And there are many experts who argue that the RDA is a floor; the bare minimum; not the optimal amount.
Very informative, thank you
Love for you to do video on effects of soy on thyroid. I’m hypothyroid. I’d like to try Tempe but not sure if it will harm my already slow thyroid
Thank you for the great helpful content!
Great videos! Just found your channel, new sub💛 What do you reccomend for a vegan with low albumin and anemia?
track your nutrients for a while (protein, iron etc) using cronometer.com until you get the hang of it. legumes/nuts/seeds/seitan/tempeh at most meals for protein, see my iron videos for tips on absorption of nonheme. make sure you get B12 too obvi
@@NutritionMadeSimple Thanks! I do eat all of those foods and track everything. I get plenty of iron and all other nutrients daily. I've read that a vegan diet for men causes low albumin unless supplemented with soy protein. Do you think a peanut protein supplement may be beneficial or eating soy everyday?
pubmed.ncbi.nlm.nih.gov/10702580/
pubmed.ncbi.nlm.nih.gov/10702580/
@@bobschmob8233 you should be ok as long as total protein is enough and you eat a variety of whole plants (legumes, grains etc) to complement amino acid composition. you can eat soy but there's no need to eat it daily for protein. I'll take a look at that study, thanks for the link!
@@NutritionMadeSimple You're welcome! Let me know what you think. Do you think some amount of pea protein powder might be beneficial to add daily or not good since it's not really a whole food? Love your information vids and style✌🏼💛🌱
Seeing as I know (from a different video :-)) that you answer questions, can you pls put to rest the great oat debate? I enjoy eating oatmeal, but have stopped because I've heard a lot about its being unhealthy. On a personal note, I have Hashimoto's Hyperthyroidism, am prediabetic, and since losing my weight, and lowering my LDL, and A1c, have been able to stop taking a statin (as per doctor's orders). Is it beneficial to eat oats, or is it somehow bad for us? Thank you!
In my diet it is dessert. (Uncooked jumbo oats with bananas etc)
If you're referring to phytates and glyphosate, I will have to bite my lip
If I exercised a lot more, oats would compete with wholegrain to start the day. For now, I even reduced my breakfast bread to an 85kcal vehicle for yeast extract and peanut butter....good coffee works its magic there.
I eat a very minimalist WFPB diet. My healthy weight is around 85 kilos and assuming my caloric requirement is 2,000, and 1g of protein per 1kg, I need my food to deliver approx 4.25 g per 100kcals.
Pretty well everything I eat achieves that.
My most protein dense food is mushrooms at over 14
I eat a can of beans most days, but I was shocked recently to realise I get most of my proten from tahini, which is right on the line at 4.19 which also makes my diet Mediterranean in terms of unsaturated fat.
I plan to massively increase my exercise in future and will fuel that with wholegrain.
Another great video. However, it isn't just bodybuilders that can benefit from a higher protein intake. Anyone playing a sport, or with body composition goals (such as "toning up") could benefit from a higher protein intake, double or even tripple the RDA. You don't need to be looking like Ronnie Colman on steroids to need more protein.
Regarding chia seeds - you really need to eat them ground to absorb the goodies inside, otherwise you just become a transporter moving the seeds between their bag and the toilet. :)
May be you mean flaxseed. Chia seeds break down in the gut, so much so that if you put them in water it becomes a gelatinous mass.
deavman: that’s tricky, the gelatinous mass is from compounds found on the exterior of the seed. The omega 3 fats and protein are still stuck inside. Dr. Greger has a video about it. They should be ground.
Another plant food that should always be ground or cut into smaller pieces is wheat. You can't chew it properly when it's fully intact and probably won't absorb as much nutrients, and it tastes miserable that way. Whole wheat pasta or sourdough bread is better than intact wheat berries. I haven't tried oat groats but I've heard that it's just like wheat berries, so that's another one. Steel cut oats are better than oat groats, and rolled oats are a little better than steel cut oats.
Yeah the video said 3 tablespoons a day, that isn't very realistic in my opinion. I do 1 a day ground in water and I'm full for an hour...
@@dj-fe4ck: Interesting ideas, but I'm skeptical that what you say is correct. Whole, intact grains are associated with better health outcomes. Steel cut is just about as good as the whole groat, but rolled oats would be inferior because they are processed and partially cooked. Your gut flora has a party when you eat intact grains.
OK.... This is very helpful. However, it's a little unclear what you mean by 1 cup of lentils. Are you speaking of one cup of cry, uncooked legumes or one cup of fully cooked legumes? As a general rule of thumb, 1 cup of dry legumes becomes 2 cups of cooked legumes. Which one are we talking about?
Thank you so much for your scientifically based information. I love all kinds of mushrooms because they are delicious and contain great nutrition. However, they belong to either plant or animal category.
I really like your philosophy towards looking at the evidence. Is there any way we can support your work? I know you don't want any conflicts of interest. Patreon?
Heeeellooooo again :) many, many thanks for all your videao. They help me so much!
My question belongs to chia seed vs. flaxseed (linseed). I`ve read that they are still the same and perfect substitudes with the benefit that flexseds have the better eco-balance. Ok, maybe this only counts for us germans because we can not plant chia seeds. I don`t know... Flexseds are a regional food by us.
So, can you tell me if this is right, that flexseeds are a perfect substitude to chia seeds regarding the ingredient?
I know that flexseeds can also make a pudding ;) so I`m only interested in the ingredients.
they're both great sources of healthy fats (short-chain omega 3s, ALAs). if you have flax locally but not chia that's fine. we don't need any one specific food in our diet, no single food is indispensable
@@NutritionMadeSimple thanks a lot for your fast reply and helpful information 😋
Perfect video Dr! Greetings (Anastasios CY)
Glad you liked it!
There is a really annoying noise that sounds like someone earing celery.
Hahaha, true. Maybe a cow.
another great video
Love this channel.
Hi doc, was that your dog in the background, we need more of the dog in your videos 😄
Black/brown beans are awesome, and incredibly cheap here in Mexico.
I love seitan (wheat gluten) as an additional source of protein in my dishes that already have plenty of legumes and vegetables, mostly because I like the texture.
Coming from the Netherlands, where tempeh is sold (cheaply!) in basically every supermarket, it's the single thing I'm missing the most now that I'm Germany. If any Germans have good tips on where to find it here I'm all ears.
Quick question as a fellow Dutchie: where'd you get your tempeh? I really dislike the one type I found at Dirk and Jumbo and I was quietly hoping it's just a bad brand or old tempeh.
@@Tinky1rs For a while at Albert Heijn, but then we found one at an organic food store that was marginally more expensive but very tasty. Don't recall the brand exactly, sorry :/. Tip btw: make thin tempeh slices and put them in the microwave for like 7-10 minutes (depends on the amount and how thin the slices are). They get crunchy and it's delicious. With a peanut butter soy sauce... Wait what was I talking about again?
Look for Tempeh by the Brand "Tempehmanufaktur". It's seasoned Tempeh (Curry, Gyros spices) and really, really good. Not the cheapest though. Check at Supermarkets, especially organic ones like Alnatura. Good luck.
@@maximilianpralle9146
Don't think they are available in the Netherlands, but thanks! I'll keep an eye out.
No plain ol' beans, the most convenient of all plant protein sources for a Western audience? Canned chickpeas, kidney beans, black beans, lima beans, etc.
Hi, some WFPB doctors and scientist are putting recommandation for protein per kg of LEAN body weight (minus body fat), not only per kg of body weight, thats very different because i guess having more or less body fat doesnt increase or decrease significantly the need for protein if at all, make sense to me if not obese people would need so much protein if you take body fat into consideration, what do you think about it?
I think that makes sense
I really love pinto beans. I love pinto beans and rice on corn tortillas. And I like the green lentils better than the other lentils. I love hummus and tofu and I eat lots of greens. I lost 70 pounds eating plant based, high fiber, lower calorie density foods so that I can eat a lot and not have too many calories. One good way to do that is to add lots of vegetables to everything you make but to make sure you get enough hardy foods also so you're not hungry.
One other question I have is on digestibility. There are cited
articles in the description regarding this topic (thanks for sharing those). But what about PDCAAS and DIAAS? I know the PDCAAS and DIAAS are not perfect, but are those not reliable methods to measure absorption? Those methods would claim the bioavailability is less in plant based proteins. Can anyone help clear this up?
i got a video in the pipeline going into that in detail, stay tuned :)
@@NutritionMadeSimple Great news, very much looking forward to it
Pode fazer um desses pra cálcio? Fontes e quantidades? Fui na nutricionista esse sábado tô precisando 😅
ok. ja' fiz um sobre calcio ha 1 ano mais ou menos. leafy greens com baixo oxalato (kale, collard greens) sao algumas das melhores fontes. e a chia tambem
What language is this?
@@hoplite4390 Portuguese :)
Yellow split peas, black beans and quinoa are my favorite
Eating your daily amount of calories (2500) of Kale will give you over 200 grams of protein, and a staggering 112mg of iron, and 17 grams of calcium!
Now, it will require you to eat 7kg of kale, but it is still an amazing nutrient dense food per calorie.
Mushrooms are amazing too at 14g per 100kcals and easier to eat a lot of.
In the diet I find I have ended up eating, most of the ingredients deliver over 4g per 100kcals which is my target for 1g per 1kg healthy body weight (85kg) and 2,000kcals.
If I fuel more exercise I get even more protein.
Double Beyond burger with 500mL soy milkshake (50/50 Vanile sweet and unsweetend milk, few blueberries and couple of spoons of chia/hemp seeds.) and you hit your RDA for a protein.
Now you have all day to eat some fruits!
I wouldn't eat that every day, did you watch the doc's video on the fake meat?
I have been reading about hemp seeds, it's true that they have a lot of protein but it also has much more omega 6 than omega 3. I always thought that omega 6 is not good for you, does that mean I should stay away from hemp seeds and stick to seeds with a better 3 to 6 ratio like chia and flax?
good question. I think it's more about the overall balance. trying to include some solid sources of omega3s into our regular diet. a spoon of hemp seeds is unlikely to majorly throw off the balance
tempe, lentils, edamame, hummus, oatmeal, chia, hemp, greens
Another great video! Protein seems to be a HUGE misconception regarding plant-based diets. One question I have is that I keep hearing about leucine levels as it relates to protein synthesis. Can you explain your position here? Are we able to get enough from the plant sources if we are working our and trying to improve athletic performance, size, and strength?
I still supplement with bcaa's (fermented plant basedof course) and especially creatine (not found in plants). As a plant based person I noticed I didn't look as jacked as when I was eating meats. This fixed the problem. One other thing I take is collagen powder since its clinically proven to improve joints, skin wrinkles, hair, and nails but only a few times a week. It also ensures i get a nice dose of the non essential aminos like proline that is harder to get from food.
this paper has a great visual with breakdown of amino acids per source: academic.oup.com/nutritionreviews/article/77/4/197/5307079#.XK0fvVXgKR8.email
% of leucine not dramatically diff btw animals vs plants (e.g. legumes)
@@NutritionMadeSimple Nice study there, I was unaware that all plant foods contained all 20 amino acids! Most people only say all plants contain just the 8 essentials...
Regarding protein and leucine, that paper says people who are doing high intensity exercise need 1.2g/kg to 1.6. On the high end that means I would need at least double the amount you mentioned in the video (128g) and anyone who consists themselves "healthy" should be working out intensely, correct? Since I'm a smaller to average sized male (80g) I can't imagine bigger healthy guys who work out trying to get 200g in plant protein per day. I heard that one of my heroes Jack Lalane gave up after 6 years vegetarian and added fish/egg whites to his diet. Studies have shown that muscle mass is correlated to mortality and most of the vegans i see on UA-cam are lacking in muscle. As plant based that's why I added creatine/bcaa's/hemp protein powder to help me create and maintain a high amount of muscle. I don't want to do the bare minimum and go out like most elderly - frail with low muscle mass, undernourished, and heart disease. I want to go out jacked like Mr. Lalane at 96. And we need to be honest that for those wishing to maintain muscle mass via high resistance training (which almost everyone should be doing), then isn't it ok to supplement protein?
Sources:
Muscle mass and mortality-
pubmed.ncbi.nlm.nih.gov/22820447/
www.ncbi.nlm.nih.gov/pmc/articles/PMC4035379/
www.clinicalnutritionjournal.com/article/S0261-5614(16)30019-X/fulltext
Jack Lalane interview-
www.shareguide.com/LaLanne.html
@@naughtyorgneiss I wasn't trying to convey that it's not ok to do supplements. for someone trying to put on substantial amounts of muscle, I wouldn't be surprised if supplements make it easier, that's why I gave the example of the bodybuilder. I think it's pretty doable to get ~100g of protein from plants but that's not to say people can't supplement with animal sources and/or powders. there's probably many ways to do it. maybe take a look at Simnett, he's a fitness guy with a background in nutrition and plant-based. I'm sure he addresses supplementation in his channel?
@@NutritionMadeSimple Ok thanks Gil I will check out his channel. Great to know that some extra supplementation like protein would be ok for vegans looking to pack on muscle! I know there are some vegans against it like famous former bodybuilder Robert Cheeke who says supplemental protein powder is bad for you. I tried doing it his way (ie don't even track your protein, its in everything, just work out) and there is noticeable difference in my physique (ie atrophy) if I don't work out for a week vs not working out for a week + supplemental hemp protein and creatine. I tracked all my calories and meals for 70g protein from food.
One last request for a video is nitric oxide. I just got the salivary testing strips and it says I'm deficient? I eat 8oz of supergreens per day + 16oz carrot/apple/lemon/cabbage juice per day. I even added 1 beet to last weeks juice and I'm still deficient. Can you tell us how we can boost this incredibly important nutrient through diet via how much of xyz foods per day? Because I thought it was enough and I got a reality check. I've only been vegan for a year so I have 40 years of eating meat and possibly clogged arteries to undo but this really shocked me.
Let's not forget natto. It is a staple in Japan, and it is arguably the tastiest soybean dish. I call it the Époisses of the plant world. I just have to be careful because I tend to massively overeat it. It is a trigger food for me.
Tried it during my recent trip to Japan. I tried to like it but am thinking it’s an acquired taste…😅. Definitely can see the health benefits!
GREAT - as usual.
You forgot to mention - NUTS! 😎
Wouldn't cooking the tempeh kill the good bacteria making it not really a probiotic?
What are your thoughts on Seitan?
I enjoy the whole spectrum of plant bases foods. Give me a cup of black beans, blackeye beans. How about those pumpkin seeds and sunflower seeds.
What's your take on dried soy beans? They store much better (and are a lot cheaper) than green edamame.
yes, I have those sometimes too (e.g. in Europe I seem to find them more easily than edamame)
In Bali, Tempeh is under $0.30 a pack haha. It's the best
so jealous
us Indians have been consuming 'DAL' since so long that it's an important part of diet. Though study Shows Indians are deficient in protein but that's because of poor diet and financial conditions.
Weight lifters are advised to eat at least .7 grams of protein per pound. This is quite hard to do if you don't pig out on meat all the time. I am planning to add daily tempeh to my diet to help reach this goal. At 200 pounds, that means 140 grams of protein.
@@BluePlanet1337 If you were like me and avoiding all meat except fish and egg whites, and avoiding saturated fat, what would you eat?
And the fact that plants have much lower concentrations of certain essential amino acids such as methionine doesn't play a role in its ability to build muscle? Since you need all amino acids to build muscle you'd think that you'd want as close to equal ratios as you can get. (Yes, I know building muscle is only one specific benefit to protein)
Varied plant based diet is adequate in all nutrions, you only need to supplement with vit b12. You can test it in cronometer to see what nutrients you're getting and how much if you eat a whole plant based diet for a whole day.
If your body lacks some of essential amino acids than it starts breaking down your own body tissue to get them, that's why vegans get less muscular that don't get any help with how to eat right. Can you make a video how to pair foods to ensure vegans get all the nutrients?
Peanutbutter! Yes I know it should be eaten with moderate amounts, I like a good PBJ or put a tbs to my oatmeal and we are done!
i love PB :)
What about spinach??? Is Kale a better option?
didnt i hear somewhere that silver beet or boc-choi is really protein dense???
I love the "packs 5g of protein" 😃
I had to look up tempeh. The source I found says it can't be eaten raw and has to be cooked, so it it can't serve as a probiotic. Are they wrong? Do you eat it raw?
Should we really be happy with the RDA?
Your own guest protein expert n a other video was saying it should be called the minimum allowance and that we should be having a lot more?