What’s on the end of our fork matters. What we consume and put into our bodies either feeds disease or prevents it. Did you know that according to recent studies, vegans have lower cholesterol, heart disease, triglycerides, and cancers compared to non-vegans? Not to mention, vegans also have a higher intake on fiber. Worried about protein? We’ve got you covered! It’s very simple to meet your protein requirements on a plant-based diet. Don’t believe me? Ask Dr. Garth Davis, founder of Memorial Hospital’s “Farmacy” based out of Houston, Texas. Research is laying out proof that plants are the key to health and longevity.
Improve Your Health One Bite at a Time
One benefit of a plant-based diet is higher consumption of fiber. On average, adults require around 25–35 grams of fiber per day. Beans, legumes, vegetables, fruit, and whole grains are great sources of fiber. Fiber, both insoluble and soluble, is beneficial to overall health and smooth digestion. Fiber acts as a broom and cleans your digestive track while keeping you feeling full longer.
Fiber is also proven to control blood sugar levels, keep LDL (bad cholesterol) at bay, and reduce the risk for colon cancer. Fiber is also a key contributor for the body to create “good bacteria” through the presence of lactic acid in the large intestine. This improves vitamin and mineral absorption in the body while boosting our overall immune system.
A Plant-Based Diet Leads To Weight Loss
Because of the low fat content and high nutrient count in plants, a vegan diet may promote overall weight loss compared to the standard American diet. Many people believe animal products have nutritional benefits due to their protein, iron, and calcium, depending on the product. However, these foods contain dangerous components and are not essential to our health. They may cause inflammation and promote disease and weight gain. Plants, on the other hand, contain protein, iron, and calcium while providing the body with phytochemicals, nutrients, and fiber to help prevent and fight disease and sickness in the body. They provide you with the energy you need to exercise and build muscle. Check out Team Plant Built for major motivation or give veganbodybuilding.com a gander!
Doctors Now Prescribing Patients to visit the “Farmacy”
Dr. Garth Davis of Memorial City Hospital in Houston Texas is one of the first doctors in the United States to actually prescribe fruits and vegetables to his patients through a partnership co-op with Texas’ locally owned Rawfully Organic. Dr. Garth’s patients have experienced extreme health results after adopting a plant-based lifestyle. His approach is simple; he advises them to increase their plant-based foods and limit the amount of meat and dairy they consume.
Not only are his patients losing weight, but many are regaining their health from the inside out.
So, where can vegans get their protein from a plant-based diet?
Sunwarrior offers a wide variety of protein supplements that are packed with plant-based proteins. You can also find protein in every plant-based food. Here are some examples of plants that offer a higher amount of protein to help you meet your nutritional needs.
Soy-based products: (non-GMO is best if you can find it)
- Soy Milk: 10g per glass
- Soy Beans/Edamame: 20g per cup (cooked), 25g per cup (shelled), 22g per ½ cup (roasted)
- Tofu: 25g per cup
- Tempeh: 46g per cup
- Textured Vegetable Protein/Soy Mince: 48g per cup (uncooked)
- Soy Spaghetti: 42g per 100g (dry weight)
Other Meat Substitutes:
- Seitan: 63g per cup
- Vegetarian Mock Meats: varies, usually 15–50g per serving depending on the product
- Wholemeal Pasta: 15g per 100g (dry weight)
- Oats: 17g per ½ cup (dry weight)
- Oat Bran: 22g per ½ cup (dry weight)
- Ezekial Bread: 11g per 100g or 4–5g per slice
- This nutrient dense super food offers a whopping 19 grams of complete protein per scoop in their vanilla flavor protein (different flavors available)
- Chickpeas: 20g per cup (cooked)
- Dry Roasted Chickpeas: 20g per cup
- Split Peas: 25g per cup (cooked)
- Lentils: 27g per cup (cooked)
- Kidney Beans: 24g per cup (cooked)
- Mung Bean Pasta: 45g per 100g (dry weight)
- Black Bean Pasta: 46g per 100g (dry weight)
- Spinach: 14g per 500g
- Silverbeet: 8g per 500g
- Broccoli: 14g per 500g
- Cauliflower: 10g per 500g
- Mushrooms: 15g per 500g
- Potato: 10g per 500g
- Corn: 16g per 500g or 8g per large ear
- Asparagus: 16g per 500g
- Kale: 16g per 500g
- Lentil sprouts: 22g per cup
- Green peas: 8g per cup
- Broad beans: 20g per cup
Nuts and seeds:
- Pepitas: 18.5g per 50g
- Almonds: 10.5g per 50g
- Pistachios: 10g per 50g
- Hemp seed: 18g per 50g
- Nutritional yeast: 10g per tablespoon, 65g per ½ cup
- Spirulina: 10g per tablespoon
- Wheat grass powder: 5g per tablespoon
- Barley grass: 5g per tablespoon
- Chlorella: 12g per tablespoon
- Seaweed (dried): 4–10g per tablespoon depending on type