THE GOOD
Fat consumption is down
THE BAD
The world is also eating way more meat, cheese, milk, and sugar than we were just two decades ago — and less rice, cereal, and wheat.
Most of that protein is coming from animal sources. Wealthy countries — where people already eat too much protein — account for most of the increase.
THE UGLY
People are eating way less grain.
People are drinking way more alcohol and eating way more sugar.
Your body needs proteins to function. The USDA suggests men aim for 56 grams of protein a day and women go for 46 grams.
Though meat, dairy, and fish generally have higher quantities of protein, many plant-based sources contain decent amounts of it as well — and some even offer complete protein, containing all the amino acids your body needs to function properly.
Quinoa (4 grams protein per half-cup; 115 calories) Quinoa is a complete protein, meaning it contains all the essential amino acids your system needs, says Kohn. Filling and high in fiber, it also offers iron and magnesium. Add quinoa to vegetarian chili, or serve with fruit, nuts, and a little honey or pure maple syrup as a hot breakfast treat.
Sunflower Seeds (6 grams of protein per quarter-cup; 185 calories) it’s a delicious replacement for peanut butter on crackers and apple slices. Good as a snack.
Soy Milk (8 grams of protein per cup; 110 calories) Soy milk has the highest protein count of all the nondairy milks (such as almond milk and rice milk) — the same amount that’s in an equal-size serving of cow’s milk. Use it to make soups creamier, or as a base for a nice cup of hot cocoa.
Broccoli (3 grams of protein per cup; 20 calories) Broccoli is cleansing and detoxifying, high in antioxidants and fiber. Add to pizza or just steam, butter and have.
Oats (5 grams of protein per half-cup; 150 calories) Make an oatmeal pancakes, or bake up some oatmeal cookies and quick bread.
Hemp Seeds (5 grams of protein per tablespoon; 40 calories) They’re also a great source of omega-3 fatty acids, which are usually found in fish and can lower cholesterol levels and risk of depression. Nutty, soft, and slightly sweet, they can be tossed in a blender and sprinkled into just about any dish that needs some protein
Tofu (10 grams of protein per half-cup; 90 calories) The harder the tofu, the more protein it has. It takes on the flavor of any food you cook it with.
Chickpeas (7 grams of protein per half-cup, 145 calories) Chickpeas aren’t just a powerhouse protein source, they’re also high in fiber, low in fat, and solid sources of minerals like iron, zinc, and the B vitamin folate.
Beans (7 grams of protein per half-cup; 105 calories)
Chia Seeds (4 grams of protein per two tablespoons; 140 calories) Tiny and crunchy, they work well when spooned into smoothies, on top of yogurt, or into stir-frys.
Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds, Peanuts, Almonds)
| Protein in 100g | 1 Ounce (28g) | Protein to Calorie Ratio |
| 33g | 9g | 1g protein per 15.8 calories |
Other nuts and seeds high in protein (grams proten per ounce (28g)): Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g).
| 1 Dry Roasted Soybeans | 776 calories per cup | 68 grams of protein per cup | Protein: 40% | Carb: 33% | Fat: 20% |
| #2 Roasted Peanuts | 773 calories per cup | 35 grams of protein per cup | Protein: 26% | Carb: 19% | Fat: 49% |
| #3 Boiled Soybeans | 298 calories per cup | 28.6 grams of protein per cup | Protein: 17% | Carb: 10% | Fat: 9% |
| #4 Boiled Lupin Beans | 198 calories per cup | 25.8 grams of protein per cup | Protein: 16% | Carb: 10% | Fat: 3% |
| #5 Falafel | 57 calories per cup | 2.3 grams of protein per patty | Protein: 13% | Carb: 32% | Fat: 18% |
| #6 Miso | 547 calories per cup | 32.1 grams of protein per cup | Protein: 12% | Carb: 27% | Fat: 6% |
| #7 Boiled Winged Beans | 253 calories per cup | 18.3 grams of protein per cup | Protein: 11% | Carb: 15% | Fat: 6% |
| #8 Boiled White Beans | 249 calories per cup | 17.4 grams of protein per cup | Protein: 10% | Carb: 25% | Fat: 0.4% |
| #9 Boiled Cranberry (Roman) Beans | 241 calories per cup | 16.5 grams of protein per cup | Protein: 9% | Carb: 24.5% | Fat: 0.5% |
| #10 Boiled Yellow Beans | 255 calories per cup | 16.2 grams of protein per cup | Protein: 9% | Carb: 25% | Fat: 1% |
| #11 Boiled Pink Beans | 252 calories per cup | 15.3 grams of protein per cup | Protein: 9% | Carb: 28% | Fat: 0.5% |
| #12 Boiled Lentils | 230 calories per cup | 17.9 grams of protein per cup | Protein: 9% | Carb: 20% | Fat: 0.4% |
| #13 Boiled Pinto Beans | 245 calories per cup | 15.4 grams of protein per cup | Protein: 9% | Carb: 26% | Fat: 0.7% |
| #14 Boiled Black Beans (Frijoles Negros) | 227 calories per cup | 15.2 grams of protein per cup | Protein: 9% | Carb: 24% | Fat: 0.5% |
| #15 Boiled Chickpeas (Garbanzo Beans, Bengal Gram) | 269 calories per cup | 14.5 grams of protein per cup | Protein: 9% | Carb: 27% | Fat: 2.5% |
| #16 Boiled Kidney Beans | 225 calories per cup | 15.3 grams of protein per cup | Protein: 9% | Carb: 23% | Fat: 0.5% |
| #17 Boiled Split Peas | 231 calories per cup | 16.3 grams of protein per cup | Protein: 8% | Carb: 21% | Fat: 0.4% |
| #18 Boiled Great Northern Beans | 209 calories per cup | 14.7 grams of protein per cup | Protein: 8% | Carb: 21% | Fat: 0.5% |
| #19 Boiled Yardlong Beans | 202 calories per cup | 14.2 grams of protein per cup | Protein: 8% | Carb: 21% | Fat: 0.5% |
| #20 Boiled Navy Beans | 255 calories per cup | 15 grams of protein per cup | Protein: 8% | Carb: 26% | Fat: 0.6% |
| #21 Firm Tofu | 176 calories in a quarter block (122g) | 21 grams of protein per cup | Protein: 8% | Carb: 2% | Fat: 4% |
| #22 Boiled Hyacinth Beans | 227 calories per cup | 16 grams of protein per cup | Protein: 8% | Carb: 21% | Fat: 0.6% |
| #23 Boiled Cowpeas (Catjang) | 200 calories per cup | 13.9 grams of protein per cup | Protein: 8% | Carb: 20% | Fat: 0.7% |
| #24 Boiled Lima Beans | 229 calories per cup | 14.6 grams of protein per cup | Protein: 8% | Carb: 23% | Fat: 0.4% |
| #25 Hummus | 415 calories per cup | 19.8 grams of protein per cup | Protein: 8% | Carb: 14% | Fat: 10% |
| #26 Boiled Moth Beans | 207 calories per cup | 13.8 grams of protein per cup | Protein: 8% | Carb: 21% | Fat: 0.6% |
| #27 Boiled Broad Beans (Fava) | 187 calories per cup | 12.9 grams of protein per cup | Protein: 8% | Carb: 20% | Fat: 0.4% |
| #28 Boiled Mungo Beans | 189 calories per cup | 13.6 grams of protein per cup | Protein: 8% | Carb: 18% | Fat: 0.6% |
| #29 Boiled Adzuki Beans | 294 calories per cup | 17.3 grams of protein per cup | Protein: 8% | Carb: 25% | Fat: 0.1% |
| #30 Boiled French Beans (Mature Seeds) | 228 calories per cup | 12.5 grams of protein per cup | Protein: 7% | Carb: 24% | Fat: 0.7% |
| #31 Boiled Mung Beans | 212 calories per cup | 14.2 grams of protein per cup | Protein: 7% | Carb: 19% | Fat: 0.4% |
| #32 Boiled Pigeon Peas (Red Gram) | 203 calories per cup | 11.4 grams of protein per cup | Protein: 7% | Carb: 23% | Fat: 0.4% |
Source: healthaliciousness.com, Yahoo.com
Pound for Pound Spinach has two times more protein than Beef. Try beating that.
Did you know that pound for pound, Spinach has more protein than most meats.?
Beans and grains are a time-honored way to get plenty of protein with low fat, high fiber and no cholesterol. Sprouts: Alfalfa, Mung Bean, and Bean Mix, are beans that have been sprouted and are a wonderful option for a variety of vegetarian meals.
A sprout is produced when a seed starts growing into a vegetable. Sprouts vary in texture and taste. Some are spicy (radish and onion sprouts), some are hardy and are often used in oriental food (mung bean), others are more delicate (alfalfa) and are used in salads and sandwiches to add texture and moistness.
Sprouts are fresh when their roots are moist and white and the sprout itself is crisp.
NUTRITION IN SPROUTS
HEALTH BENEFIT OF SPROUTS
1. Sprouts and Disease prevention
HOW TO MAKE YOUR OWN SPROUTS
Simple. Soak it in water. Store in the vegetable crisper of the refrigerator and use sprouts as soon as possible. Rinsing daily under cold water can extend their life. Mung beansprouts can be frozen if they are to be used in cooking. They stay good frozen in their bag for several months.
Want SPROUT RECIPES: Check out this.
Source: Multiple including International Sprouts Association
I am a lifelong vegetarian. Frequently I come across people who say that they understand the benefits of a vegetarian lifestyle but are concerned that they cannot get enough protein. They are especially worried about kids turning vegetarian. If my health is not a testament that vegetarian food is just as rich in protein as meats, read below. Hopefully it will give you the courage and comfort to investigate vegetarian living.
A FEW FACTS ABOUT PROTEIN THAT YOU PERHAPS DIDN’T KNOW
It is easier to meet our minimum daily protein requirements than most people would imagine… with just fruits and vegetables. Because much of what experts once believed about protein has been proven incorrect, U.S. government recommendations on daily protein consumption have been reduced from 118 grams to 46 to 56 grams in the 1980’s to the present level of 25 to 35 grams. The human body recycles 70 percent of its protein waste, and our body loses only about 23 grams of protein a day. Many nutritionists now feel that 20 grams of protein a day is more than enough, and warn about the potential dangers of consistently consuming much more than this amount. The average American consumes a little over 100 grams of protein per day. We all know that protein is an essential nutrient, but what most of us have not been told is that excessive amounts of indigestible protein can be hazardous to our health.
100 calories of ground beef has 10 grams of protein while 100 calories of fresh baby spinach has 12 grams. Per calorie, spinach does have more protein than ground beef.
It has been known for decades that populations consuming high-protein, meat-based diets have higher cancer rates and lower life-spans (averaging as low as 30 to 40 years), compared to cultures subsisting on low-protein vegetarian diets (with average life-spans as high as 90 to 100 years).
Eating meat — or protein in general — does not give you strength, energy or stamina. One of the easiest ways to dispel the theory that meat is required for strength is to look at the animal kingdom. It is herbivores such as cattle, oxen, horses and elephants that have been known for strength and endurance. What carnivore has ever had the strength or endurance to be used as a beast of burden?
SO WHAT DO YOU DO
1> How much protein do you really need? Use this calculator
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2) realize that a low fat, raw veggie diet that meets your calorie requirements will supply sufficient protein, even when only 10% of your total calories come from protein.
3) Eat enough veggies, fruits and nuts to meet your calorie need. The body will adjust to get the protein it needs.
Source: Multiple including http://www.waoy.org, healthy eating
