Class 6: Pile on the Protectors, Part 2

“Good food and good health is simple.” – T. Colin Campbell pg 242 The China Study and “eat a whole foods, plant-based diet, while minimizing the consumption of refined foods, added salt and added fats.”

Eat Plant Proteins

Why should we eat plant proteins?
According to Brenda Davis, RD and Tom Barnard, MD in their book Defeating Diabetes “Several studies suggest that vegetable proteins may be less toxic than animal protein and more protective of kidney function. In addition to concerns about kidney function, excessive protein increases calcium losses in the urine, potentially contributing to osteoporosis. Animal protein also raises blood cholesterol levels about 5 percent, while plant protein lowers it about 5 percent. Foods rich in animal protein come packaged with saturated fat and cholesterol- two dietary constituents associated with elevated blood cholesterol levels and heart disease.”

What are the advantages of plant protein?

  • Plants are high in fiber
  • Most plants are naturally low in fat
  • Plants are cholesterol-free
  • The protein in plants lowers blood cholesterol levels
  • Plants come conveniently packaged with many protective phytochemical
  • Plants provide calcium
  • High protein intakes from meat can compromise kidney function, while plant protein appears to be protective
Where do I find plant protein?
  • Legumes like beans, lentils, dry peas
  • Products made from legumes like tempeh (whole food) and tofu (more processed and not whole any more), edamame
  • Soymilk
  • Higher-protein grains, nuts and seeds such as quinoa, amaranth, almonds, peanuts, and pumpkin seeds
How much protein do we need?
It is recommended that about 10-15% of calories come from protein. On a 2,000 calorie diet that would translate to 200-300 calories from protein, which would be 50-75 grams of protein. (1,600 calories = 40-60 grams of protein)
Video: Simply Raw
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