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10 Best High Potassium Vegan Food

September 13, 2019 By Cat Robinson and Dishan Mendis Leave a Comment

As you probably know, potassium (shown on the periodic table under the symbol K) is a soft, silvery-white mineral. In the human body, it acts as an electrolyte, and is crucial in the contraction of muscles, keeping the heartbeat steady and regular, and assists in proper nerve functioning [1].

One of its most helpful attributes in today’s world of highly processed, salt-laden food is its ability to act as a buffer for sodium, counteracting and blunting its harmful effects on blood pressure. If you’re keen on your salty food or concerned about your blood pressure generally, then making sure to include potassium-rich vegan food sources in your diet can be really beneficial.

Benefits of potassium also include helping cells absorb nutrients and get rid of waste, promotes strong muscles, aids in the maintenance of good bone density, and also reduces the risk of kidney stones, strokes, cardiovascular disease, and type II diabetes [2].

As you can see, it’s definitely something you would want to add into your daily consumption and the recommended daily potassium intake is 3500mg per day [3].

Plants use potassium to open and close the stomata on their leaves to regulate CO2 uptake for photosynthesis – making them an ideal source for this vital mineral.

Let’s explore the top 10 high potassium plant-based food!

1) Molasses

Potassium: 1464 mg (per 100g) [4]
Daily value: 42%

To make cane syrup, sugar cane is mashed to extract the juice and then boiled down to concentrate it. Boil it again, and you’ve got molasses, boil it a third time, and you get blackstrap molasses, that dark, viscous liquid with its characteristic strong flavor. Each time you boil down and concentrate the cane syrup, it gets lower in overall sugar content, but with a higher concentration of vitamins and minerals, including potassium.

Aside from being an excellent natural source of potassium, blackstrap molasses is also packed with iron, manganese, calcium, magnesium, and antioxidants such as polyphenols. Further, blackstrap molasses help stabilize blood sugar levels and therefore useful for diabetics and its iron and calcium content make it good for strengthening bones and reducing the risk of anaemia.

For vegans, it’s a useful substitute for honey in many recipes, and can be used in the baking of cakes, cookies, biscuits, brownies, muffins, and pies. It can also be used in sweet treats like homemade energy bars and flavorsome desserts and works especially well as a glaze thanks to its consistency. It’s also a great addition to salad dressings and in seasonal drinks and hot beverages.

2) Dried Apricots

Potassium: 1162 mg (per 100g) [5]
Daily value: 33%

Because they’ve been dehydrated, dried apricots are a highly concentrated source of nutrients – including potassium, iron, vitamin A and antioxidants. They’re ideal for busy people who need a handy, portable, high-energy healthy snack to keep them going, or to satisfy that occasional sugar craving without resorting to unhealthy sweets!

They’re also packed with fiber for a healthy digestive system and have been found to promote better eye and skin health as well. If you’re keen on baking, they make an interesting addition to oatmeal cookies or muffins!

They can also be added to fruit salads to add an interesting twist.

3) Tomato Paste

Potassium: 1014 mg (per 100g) [6]
Daily value: 29%

Every keen cook should have a few tins, tubes or sachets of tomato paste or puree on hand to add flavor to many dishes. Not only are they are a concentrated source of potassium, but also contain all the beneficial components found in fresh tomatoes, including fiber, iron, copper and vitamins A, C, and E.

The tomato’s most famous beneficial antioxidant, the carotenoid Lycopene which gives them their deep red color is actually more bioavailable (more easily absorbed by the body) in tomato paste form than from fresh tomatoes [7]. Tomato paste and puree consumption is associated with better immunity, eye health, and red blood cell functioning. They also assist in fighting aging thanks to all those antioxidants.

In the kitchen, they have an almost endless variety of uses, from hearty stews, soups and curries, to tasty pasta and rice dishes – not forgetting those delicious vegan pizzas!

4) Beet Greens

Potassium: 1014 mg (per 100g) [8]
Daily value: 29%

Beetroots are renowned for their amazing range of health benefits but their leaves pack an incredibly powerful nutritional punch!

One of the best sources of potassium, they also contain vitamins A, B2, C, E, and K, as well as plenty of fiber,

manganese, magnesium, iron and calcium. Like a root vegetable, beetroot greens are a rich source of nitrates, which can help to lower blood pressure, keep vein and artery walls healthy, and even boost athletic and mental performance. In addition, beet leaves help to fight cancer and inflammation and improve digestive health.

Beet greens can be used raw in salads and smoothies or served hot with rice, pasta or potato dishes.

5) Raisins

Potassium: 744 mg (per 100g) [9]
Daily value: 21%

Often described as ‘nature’s candy’, raisins are dehydrated grapes or currants which provide a concentrated source of energy and can either be consumed as a handy snack or used in baking. Aside from potassium, they’re also a great source of iron and can, therefore, be helpful for those prone to anaemia. They provide a rich source of fiber to aid in digestion, antioxidants, several vitamins, as well as electrolytes and trace minerals.

Use them as a tasty addition to salads, or sprinkle some with your morning oatmeal or cereal as a natural sweetener. They’ve been a popular staple in the baking of breads, cookies, and muffins for many years, or can simply be eaten as is when you’re in need of a quick energy boost.

6) Almonds

Potassium: 733 mg (per 100g) [10]
Daily value: 21%

Just a third of a cup of almonds contains around 350 mg of potassium, accounting for about 10% of your daily requirement. Like most nuts, they’re a great source of other minerals like calcium, magnesium, manganese, zinc, and iron, as well as fat-soluble vitamins A and E.

In the kitchen, almonds are a versatile superfood that can be used in a number of ways and depending on where you live, they’re often more affordable and readily available.

They’re also an excellent source of proteins and fiber and can help protect cells against oxidative stress, control blood sugar levels and help to lower blood pressure. They have been associated with a reduction in LDL – what we commonly call the ‘bad’ type of cholesterol. An easy way to incorporate them into your diet is by having it as a snack or packing a small handful with your lunch for the day.

7) Prunes (dried plums)

Potassium: 732 mg (per 100g) [11]
Daily value: 21%

We’ve long associated prunes (which are essentially sun-dried plums) with their ability to aid digestion and relieve constipation thanks to their high fiber content – but they are also an excellent source of potassium, vitamins B and K, as well as calcium, magnesium, manganese, and retinol (commonly known as vitamin A) – which promotes good eyesight as well as healthy, supple-looking skin and hair.

These unassuming, wrinkly-looking fruit can help lower blood pressure, keep bones strong and protect against osteoporosis, reduce the risk of heart disease, and are an exceptional source of antioxidants. In fact, prunes have been found to contain more than twice the levels of beneficial antioxidants than blueberries!

Like raisins, they’re a great natural source of iron, so are a useful and tasty addition to the diet of anyone at risk of anaemia. Enjoy them as a quick snack on their own, incorporate them in smoothies or juices, in stews, oatmeal or cereal, or use them as a topping for waffles or pancakes. For keen bakers, there are a number of delicious vegan tart recipes out there which make use of prunes as a major ingredient.

8) Dark Chocolate

Potassium: 715 mg (per 100g) [12]
Daily value: 20%

If you’ve ever had the opportunity to savor really good dark chocolate, you’ll understand that there’s something special going on here! Known for its ability to enhance mood by releasing endorphins in the brain, dark chocolate is also a great source of potassium – as if you needed another reason to indulge!

It also boasts an impressive range of antioxidants, such as polyphenols and flavonoids like catechins, minerals such as zinc, iron, phosphorous, magnesium, and vitamins B, E and K.

As such, the consumption of dark chocolate and cocoa powder has been associated with a number of health benefits, including protection against free radicals, improved blood flow, lipid profile, and reduced blood pressure. It may also help to improve brain function and increase insulin sensitivity, lowering the risk of type II diabetes.

Check here for our review on vegan chocolate brands.

9) Peanuts

Potassium: 705 mg (per 100g) [13]
Daily value: 20%

As you might know, peanuts are not actually nuts, rather a member of the legume family of ‘groundnuts’. Like all legumes, they’re associated with an abundance of health benefits – ideally consumed in their whole, unprocessed form. These little protein powerhouses are rich in healthy fats as well as complex carbohydrates and a host of nutrients, including vitamin E and several of the B vitamins, iron, calcium, copper, magnesium, manganese, zinc, and folate.

They’ve been shown to promote healthy skin, lower the risk of diabetes, stroke and heart disease and enhance memory, and may also be useful for weight loss and during pregnancy.

Chopped peanuts can be used as a delicious, crunchy topping for a variety of sweet and savory dishes, and you’ll find recipes using them as an ingredient in everything from baked goods and desserts to pasta dishes and salads. You can add them whole to cereals or oatmeal, or blend them into sauces, spreads, dips, and dressings. They can also act as an affordable substitute for more expensive nut varieties in most nut-based dishes. With so many uses, it’s hardly surprising that peanuts are the most consumed ‘nut’ in the world!

10) Cashews

Potassium: 660 mg (per 100g) [14]
Daily value: 19%

Crunchy and delicious cashew nuts can be consumed in their whole form and cashews are being widely used to make a range of vegan dairy alternatives like cashew milk, cheese, ice cream, and even yogurt.

They are packed with nutrients that can help you achieve robust health – including vitamins B, E and K, antioxidants, and minerals like iron, copper, magnesium, selenium, calcium, and zinc. They can provide a quick energy boost, and have been shown to help lower blood pressure, reduce LDL cholesterol, and promote better glucose management. They help support a healthy immune system, strengthen muscles and bones, and maintain good eye health as well.

They can be enjoyed as a handy snack, used in baking, added to salads, and used in your favorite desserts, cereals or oatmeal. As one of the most popular nuts worldwide, the list of recipes using cashew nuts is always growing – especially in vegan takes on comfort foods like ‘mac & cheese’!

References:

1 https://medlineplus.gov/potassium.html

2 https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/#h7

3 https://www.who.int/nutrition/publications/guidelines/potassium_intake_printversion.pdf

4 https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/nutrients

5 https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients

6 https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/nutrients

7 https://www.ncbi.nlm.nih.gov/pubmed/9209178

8 https://fdc.nal.usda.gov/fdc-app.html#/food-details/170376/nutrients

9 https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients

10 https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients

11 https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients

12 https://fdc.nal.usda.gov/fdc-app.html#/food-details/170273/nutrients

13 https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/nutrients

14 https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients

Coconut Meat Nutrition, Health Benefits and Side Effects

August 15, 2019 By Cat Robinson and Dishan Mendis Leave a Comment

When it comes to multi-purpose plants, the humble coconut (Cocos nucifera) is a real overachiever!

It’s not just a valuable source of numerous nutrients working in tandem to give synergistic health benefits and a quick boost of energy, but it also comes with fresh drinking water, and in countries such as the Philippines & Sri Lanka, it is called ‘The Tree of Life’ – a testament for having many practical uses.

When you consider the health rewards of coconut meat, it has been found to have numerous benefits from having the ability to protect against heart disease to fighting against bacteria!

Coconut is 47% water and per 100-grams it gives 354 calories, 33 grams of total fat, especially saturated fat (89% of total fat), 15 grams of carbohydrates, 3 grams of protein and 9 grams of fiber. Significant micronutrients include manganese, copper, iron, phosphorus, selenium, and zinc, all of which are more than 10% of daily value (refer data below).

As you can see, fresh coconuts are a fantastic source of micronutrients and trace minerals, while providing macronutrients such as fat in abundance and a moderate amount of carbohydrates and protein.

Let us now check the nutritional value of coconuts, major health benefits and any side effects to be wary about.

Raw Coconut Meat Nutritional Value per 100g (3.5 oz)

Calories = 354 kcal (1,480 kJ) DV = 14%
Carbohydrates: 15.23 g DV = 6%
Fat: 33.49 g DV = 56%
Protein: 3.33g DV = 6%
Fiber: 9g DV = 36%
Omega-6 fatty acids: 293mg
Thiamine (B1): 0.066 mg DV = 6%
Riboflavin (B2): 0.020 mg DV = 2%
Niacin (B3) : 0.540 mg DV = 4%
Pantothenic acid (B5): 0.300 mg DV = 6%
Vitamin B6: 0.054 mg DV = 4%
Folate (B9): 26 μg DV = 7%
Vitamin C: 3.3 mg DV = 4%
Vitamin E: 0.24 mg DV = 2%
Vitamin K: 0.2 μg DV = 0%
Calcium: 14 mg DV = 1%
Copper: 0.435 mg DV = 22%
Iron: 2.43 mg DV = 19%
Magnesium: 32 mg DV = 9%
Manganese: 1.500 mg DV = 71%
Phosphorus: 113 mg DV = 16%
Potassium: 356 mg DV = 8%
Selenium: 10.1 μg DV = 14%
Sodium: 20 mg DV = 1%
Zinc: 1.10 mg DV = 12%

Source: usda.gov

1) To Improve Heart Health

As we noted above, coconut meat is a great source of dietary fiber, (9g per 100g of raw coconut) beneficial in maintaining a healthy metabolism and promoting heart health.

Coconut meat also reduces the risk of heart disease by promoting the generation of HDL (commonly called the ‘good’ cholesterol), while reducing LDL (‘bad’) cholesterol. These findings were supported by a study published in the US National Library of Medicine, in which participants consumed either coconut oil, extra virgin olive oil, or unsalted butter each day. After four weeks, the researchers found that the coconut oil group had significantly increased their levels of HDL cholesterol compared with the other groups.

But what about high saturated fat in coconuts? Interestingly, among populations who depend on coconuts as a large component of their natural diet such as residents of the Indonesian islands coconut flesh has not been found to contribute to heart disease. Bear in mind here though that these populations mostly consume coconut in its natural, unprocessed form, and that they also consume a good amount of low-fat foods like vegetables and rice as part of their diet.

Another factor which may contribute to the heart health benefits associated with coconuts is its fatty acid composition. 60% of coconut fat is comprised of medium-chain fatty acids (MCFA), which appear to be metabolized by the body differently than saturated fat from animal sources.

2) May Help Your Weight Loss Goals

Ask anyone what the hardest part of sticking to a diet is, and they’ll probably tell you, “being hungry!” or “falling back to your past cravings”

What they might not know is that those looking to lose weight (or maintain their weight once they’ve reached their goal) can make use of an amazing secret weapon to keep hunger at bay, and that’s fiber.

While fiber doesn’t contain any digestible calories itself, it adds bulk to a meal, contributing to a lasting feeling of fullness. And coconut doesn’t just contain lots of fiber, those medium-chain fatty acids we talked about previously are also thought to boost satiety, and have been found to aid in weight loss and assist in reducing waist circumference.

For those on a low-carb diet in pursuit of weight loss goals, coconuts contain significantly less amount of carbohydrates than most plant-based foods.

3) May Aid Digestive Health & Metabolism

For individuals with poor health, the medium-chain fatty acids present in coconuts have been found to improve the absorption of nutrients and food. The ample amount of fiber contained in meat or the white flesh of coconuts helps to slow down the passing of food through the intestines, allowing more time for a greater variety and quantity of nutrients to be absorbed along the way.

In addition, coconuts promote healthy digestion in several other ways. The fatty acids and monoglycerides present in coconuts have anti-microbial and anti-inflammatory properties which can promote a healthy gut.

They may, therefore, be particularly helpful for those suffering from conditions like IBD (Inflammatory Bowel Disease), Crohn’s disease, ulcerative colitis, and gastroenteritis, which are all linked to inflammation in the digestive tract.

Coconuts also contain the trace mineral manganese, which acts as a cofactor in several of the body’s chemical processes including playing a crucial role in the metabolism of various nutrients.

4) To Assist in Regulating Blood Sugar & Managing Diabetes

One of the roles of dietary manganese appears to be assisting with the regulation of blood sugar. According to some studies, deficiency in manganese has shown a susceptibility for glucose intolerance and people with diabetes tend to have lower levels of manganese in their blood [1].

Thus consuming coconuts which are rich in this important mineral besides being a source of low carbs can have a positive compound effect in improving the conditions of diabetes and controlling blood sugar [2].

The high fiber content of the coconut can also help to lower fasting blood sugar and promote better blood sugar control by positively impacting your gut bacteria.

Some small scale research has found coconuts to help patients reduce waist circumference and lose weight as we learned before which can also support in reducing insulin resistance [3].

In another study, an increase in fiber intake was found to correlate with a decrease in the level of blood glucose and serum insulin (high blood insulin can also cause your cells to become resistant to the hormone’s effects leaving room for prediabetes or type 2 diabetes). This suggests that, as expected, the fiber from coconuts does indeed have a substantial hypoglycemic action.

5) May Improve Immunity & Guard against Cancer

Coconut is the highest natural source of lauric acid, which makes up 50% of its fatty acid composition. In the body, lauric acid is converted into the monoglyceride monolaurin, which has been found to help the body fight off lipid-coated viruses – including herpes, cytomegalovirus, influenza and even HIV. Coconut oil also contains a smaller amount of caprylic acid, which is known to assist with fungal, bacterial and yeast infections.

Further, some tests have shown that the inclusion of coconut in the diet can slow down tumor growth of gastric cancer.

As we mentioned previously, coconut meat contains manganese, which is part of the powerful antioxidant SOD (superoxide dismutase) [4]. SOD and other antioxidants can protect the body from free radicals, which are known to cause DNA damage that can lead to cancer.

Apart from the above benefits, medium-chain fatty acids found in coconut can help patients better absorb nutrients from food, which can be beneficial in boosting their immune system.

6) Rich in Antioxidants Which Help In Maintaining Youthful Looks

Free radicals don’t just cause damage inside the body, but can also have a detrimental effect on skin and hair. Consuming coconuts can support the antioxidant enzyme SOD, which can help you to fight the effects of aging from the inside out, giving a number of benefits for your skin & hair.

In addition, due to its antibacterial and antifungal properties, coconuts may help with several dermatological issues, such as skin allergies and yeast infections which can lead to rashes and dermatitis or cause hair to thin.

Any Side Effects of Consuming Coconuts?

While there are virtually no substantial side effects associated with the consumption of raw coconut meat, it is quite high in fat which consists of polyunsaturated, monounsaturated and saturated fats.

Even though the fats in coconuts are considered fairly healthy considering that it’s a plant source, the American Heart Association warns that excessive consumption of coconuts may not be a good idea.

If you are trying to minimize your saturated fat consumption or are following a low-fat diet, then you may want to avoid consuming a lot of coconuts. You can still take advantage of all the health benefits offered with coconuts by consuming coconut meat in its natural unprocessed form and by choosing younger coconuts, which contain less fat than fully ripened ones.

References:

1 https://www.ncbi.nlm.nih.gov/pubmed/18193174

2 https://www.diabetes.co.uk/natural-therapies/coconuts.html

3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5519190/

4 https://www.ncbi.nlm.nih.gov/pubmed/22072939

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Disclaimer:

While every attempt has been made to verify the information provided here, the content in this post is for informational purposes only and not to be considered as professional advice. By providing the information contained herein we’re not diagnosing, or treating any type of disease or medical condition. Before beginning any regimen it is advisable to seek the advice of a licensed healthcare professional.

Many Ways to Use Apples–15 Apple Fruit Uses & Recipe Ideas!

June 23, 2019 By Dishan Mendis Leave a Comment

Most of us don’t think twice before we grab a juicy apple but not many of us would know all the other different ways to use apples and how versatile this fruit can be.

Be it for salads, sweet desserts, savory dishes or even a non-food use such as adding some ambiance to your home this multi-purpose and widely available fruit can do wonders which you may have never thought of.

Other than eating apples raw let’s see 15 fantastic food & non-food options you have with apples this fall!

Note that we have given vegan recipe links to all the recipe ideas below to veganize them all as there’s no apple recipe that should deprive a vegan.

Apple Fruit–Uses as Food

1) Make Apple Juice

If you have a lot of apples falling this autumn and looking for the best ways to use them up, a great option would be to make apple juice.

Apple juice is 88% water making it an ideal option to hydrate yourself and comes with a fair amount of nutritional value as well.

Being one of the tastiest drinks and a favorite among kids, it is a drink the whole family can enjoy together!

Apple juice recipe here

2) Apple Tea

Apart from the famous apple juice did you know there is another great beverage apples can produce? That’s apple tea which many may not be aware of that would also help you in losing weight besides its other health benefits.

It’s a tea slightly sweet and flavourful that can be easily brewed from apples where you have the option of consuming it warm especially when it’s winter or you can have it iced.

As soon as you make it have it straight away to encourage fat burn and affect weight loss.

Apple tea recipe here

3) Raw In Salads

We always have the liberty of using our creative license with salads since they can consist of just about anything which includes apples.

While we can’t mention a specific apple to dice and add to salads, there are few varieties worth mentioning.

For salads, you would want to consider a lovely crisp apple that doesn’t turn quickly into highly unappetizing browning when sliced or chopped.

Each apple has its own distinctive flavor that will blend differently when combined with dressings and vegan cheese.

The best ones we recommend are Honeycrisp, Fuji, Cortland, Golden Delicious, and Granny Smith.

4) Vegan Apple Pie

Apple pies have been a huge part of family traditions especially during Thanksgiving time (we’re talking about a Thanksgiving without turkey) and a vegan apple pie will be more than enough to keep the traditions alive.

A warm, golden-brown pie can tantalize everyone during the holiday time, and granny smith apples are the best we can think of as they won’t turn to a pulp after baking, which you may experience with other types of apples

Vegan apple pie recipe here

5) Applesauce / Purees

Easy, delicious and loved by all ages applesauce is a sauce made by cooking apples until they form into a purée (another way to use your old apples as well).

We recommend applesauce as a substitute for butter or oil, with cakes, breads, muffins, as a simple snack or healthy dessert, with vegan vanilla ice cream, waffles, toast, pancakes, or swirl it into your oatmeal.

Applesauce recipe here

6) Apple Fritter Bread

If you love a combo of donuts and homemade bread together, then we can’t think of anything better than ‘apple fritter bread’

It’s a rich & easy homemade bread that’s stuffed with a blend of apples, cinnamon, and sugar then drizzled with a powdered sugar glaze.

Therefore this sweet recipe is ideal to make as a snack, a quick breakfast, or to serve as an old-fashioned dessert.

Vegan apple fritter bread recipe here

7) Apple Butter Spread

Apple butter wouldn’t have been in this list if it was made with apples and butter (being dairy) but that’s not what it’s made of.

Apple butter is essentially a vegan spread which has a concentrated apple flavor made with a few simple ingredients.

It’s not really jam or jelly and it’s not exactly the same thing as applesauce either though more comparable to preserves or jam, but it is actually a spread of its own flavor. This is also an option when you’re looking to get rid of old apples!

Apple butter spread recipe here

8) Apple Chips / Crisps

Here’s another way to enjoy apples, especially a great way to use old apples! It’s wonderful to see how different apples taste when you remove its moisture.

They can be made by frying, deep frying, dehydrating or baking. You can consume them as a snack with various dips or use them with other foods.

You can find commercial vegan apple chips/crisps with companies such as Bare Fruit, and Buddy Fruits which prepare them only with apples as their sole ingredient.

Apple chips recipe here

9) Make Apple Wine

While you may find many wild apples not to be in an edible state being bitter and sour the plus side is they can be an excellent choice for making wine.

If you have a couple of trees near you and can find foraged apples which are usually more acidic & bitter, that will be a free source of making your apple wine. But ideally, you can make its profile subtle & sophisticated by blending a variety of apples.

Apple wine recipe here

10) As Vegan Substitutes For Eggs in Baking

Though you may not use apples directly as substitutes we thought it’s worth mentioning that you can use apple cider vinegar and applesauce as vegan substitutes for eggs in baking.

A quarter cup of unsweetened applesauce can be used as a replacement per egg for recipes that call for it, and combine apple cider vinegar with baking soda as a leavening replacement for eggs.

More vegan egg substitutes for egg dishes and vegan baking here

Other Apple Uses

11) Ripen Unripe Fruits

If you need unripened vegetables and fruits such as bananas, avocados, tomatoes, etc. to ripen faster place them in a paper bag with apples which give off the gas ethylene that will speed up the ripening process.

12) As a Natural Teeth Cleaner and to Freshen Your Breath

Apples consist of antibacterial properties and fiber, which aid in oral hygiene & reduce bad breath. Chewing an apple can also secrete more saliva which can result in lowering your bad breath as saliva can wash away bacteria that causes bad breath.

13) Make Cozy Apple Candle Holders

Apple candle holders can make a lovely table decoration as a symbol of love & beauty for valentine’s day or during the Christmas season.

What you need is quite simple, apples, a knife, and candles. Just cut out a small hole on the top of your apple and attach a candle.

14) Freshen Stale Baked Food

Here’s a nice little secret trick for storing your baked goods to keep them fresher for an extended time using something you may already have in your fridge.

Just slice an apple and put it into an airtight container with dry & slightly old baked goods. The apple’s moisture can add back its lost freshness and revitalize keeping the baked goods preserved for 2-3 days longer.

15) Remove Excess Salt When Cooking

Have you ever forgotten the saying “too much of anything is good for nothing” and added excess salt to your soups and casseroles by mistake? No worries!

While most of us were using potatoes to remove excess salt while cooking, according to some cooks a sliced apple (ideally an unripe one as it has more starch) can also get the job done since starch is known to be a natural salt absorber.

Simply toss a few pieces of apples into the pot and leave them to simmer for 10–15 minutes or till the saltiness is reduced to your liking. You don’t have to worry about apple flavor as it will not leave any traces behind.

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10 Health Benefits of Spirulina, Nutrition Facts & Side Effects

January 5, 2019 By Dishan Mendis Leave a Comment

Spirulina which is part of the organisms blue-green algae has been known to be in use for centuries as a food source from Kanem Empire in 9th century and consumed by millions of people globally today.

The nutrition and health benefits of spirulina are even recognized by NASA and The European Space Agency where they’re researching to see the benefits of incorporating it into astronauts’ diets.

It’s often used as a vegan source of protein & iron, and a rich source of antioxidants, minerals, and many other nutrients.

Not only spirulina is a complete protein with all the essential amino acids, but one of the densest protein sources almost 60% being protein, beating some of the best-known animal proteins such as beef, chicken, pork, fish, and eggs.

Spirulina Nutrition Facts Per 100 Grams

- Energy: 290 kcal DV*= 14.5%
- Macronutrients
  - Carbohydrate: 23.90g DV*= 8.5%
  - Protein: 57.47g DV*= 100%
  - Nine essential amino acids
- 1. 1. Histidine : 1.085g
    2. Isoleucine : 3.209g
    3. Leucine : 4.947g
    4. Lysine : 3.025g
    5. Methionine : 1.149g
    6. Phenylalanine : 2.777g
    7. Threonine : 2.970g
    8. Tryptophan : 0.929g
    9. Valine : 3.512g
- Total lipid (fat): 7.72g DV*= 13%
  - Fatty acids, total monounsaturated (omega-7 & omega-9): 0.675g
  - Fatty acids, total polyunsaturated (omega-3 & omega-6): 2.080g
Fiber: 3.6g DV*= 9.4%
Calcium: 120mg DV*= 12%
Iron: 28.50mg DV*= 140%
Magnesium: 195mg DV*= 46%
Phosphorus: 118mg DV*= 17%
Potassium: 1363mg DV*= 29%
Zinc: 2mg DV*= 18%
Copper: 6.1mg DV*= 680%
Manganese: 1.9mg DV*= 82%
Selenium: 7.2µg/mcg DV*= 13%
Vitamin B-6: 0.364mg DV*= 28%
Thiamin (vitamin B1): 2.380mg DV*= 200%
Riboflavin (vitamin B2): 3.670 0.170 mg DV*= 281%
Niacin (vitamin B3): 12.820mg DV*= 80%
Folate: 94µg DV*= 23%
Vitamin A: 570IU DV*= 63%
Vitamin E : 5mg DV*= 30%
Vitamin C: 10.1mg DV*= 17%
Vitamin 1 (phylloquinone): 25.5µg DV*= 7%
Choline: 66mg DV*= 12%

* daily value

Source: USDA.gov

Ten Health Benefits of Spirulina

1) A Complete Protein with All The Essential Amino Acids

Amino acids being the building blocks of proteins play many roles in our body such as building proteins, form as part of the cellular structure, function as biological catalysts such as enzymes, synthesis of hormones, neurotransmitters & neuropeptides, building muscles, and regulating immune function.

Though our body needs about 20 different amino acids for healthy functioning only 9 are classified as essential since they cannot be produced by the body and should be supplied by our diet.

These essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

Out of these nine amino acids leucine, isoleucine, and valine are branched-chain amino acids (BCAAs) which promote protein synthesis, energy production, and many other functions.

At least 50% of each serving of spirulina is protein which provides all these essential amino acids with BCAAs giving you all the benefits we discussed.

2) Boost Energy, Stamina and Muscle Function

The amino acid isoleucine which is admired by athletes and bodybuilders in spirulina is broken down to be used as energy within the muscle tissue while maintaining stable energy levels by assisting in regulating blood sugar.

Further other amino acids in spirulina such as leucine, lysine and valine are all useful in enhancing energy production, improve athletic performance, muscle metabolism and promote muscle growth.

3) Improve Brain Function & Mental Health

B vitamins such as riboflavin (vitamin B2) in spirulina has great importance in maintaining healthy brain function as its flavoproteins are co-factors for the metabolism of essential fatty acids in the brain and for regulation of thyroid hormones.

Spirulina also guards the brain against free-radical damage by enabling the increased activity of two enzymes called catalase and glutathione peroxidase which can negate free radicals and protect the brain making it more resistant to aging.

Thiamine (vitamin B1) in spirulina being a cofactor for many energetic reactions in the brain is known for maintaining a positive mental attitude, improve learning, and prevent memory loss.

4) Protect the Heart and Reduce the Risk of Strokes

Excessive cholesterol in your blood can clog your arteries which is a risk factor for heart disease and also blocks normal blood flow to the brain which can cause strokes.

A 2007 study showed that 4.5 grams of spirulina per day for 6 weeks considerably lowered triglycerides, LDL cholesterol, and total cholesterol, while increasing HDL cholesterol (good cholesterol).

In other studies consumption of blue green algae such as spirulina that has carotenoids, niacin (vitamin B3), lysine, phycocyanin (PC), omega-3 polyunsaturated fats, fibers, and plant sterols has shown to provide many heart friendly properties such as lowering plasma lipid concentrations and reducing the risk of clogged arteries.

5) Healthy Immune

Vitamin C and iron are important nutrients to keep your immune system healthy.

Spirulina is a good source of vitamin C which is involved in many aspects of the immune system helping in the production & effective functioning of white blood cells to boost immunity and skin’s defense system.

Iron is also abundant in spirulina that supports the immune system by immune cells proliferation and maturation, affecting the capacity to have a sufficient immune response.

6) Healthy Bones

Spirulina is a rich source of protein which is vital for the formation, strengthening, maintenance, and renewal of bones while numerous studies have shown the use and the benefits of protein in treating patients with hip fractures.

Calcium, as we all know, is a fundamental mineral for healthy bones which is available with spirulina that increases bone mass density, maintains strong bones and could reduce the risk of osteoporosis in postmenopausal women.

Further magnesium in spirulina assists in transporting calcium to your bones and maintain bone mineral density.

7) For Regulating Blood Sugar and Reduced Risk of Diabetes

Spirulina’s essential amino acid leucine aids in regulating blood sugar levels and according to another study the amino acid histidine in spirulina is related with reduced fasting blood glucose levels.

Fiber in spirulina can also be beneficial as it can help in slowing down the rise of blood sugar after a meal.

8) For Healthy Skin, Hair, and Nails

While you may find many luxury creams available in the market to protect and supplement skin being the largest organ of the body, it is best maintained & supported through diet which is why a protein dense food like spirulina can be handy.

Your skin, hair, and nails, are created with protein which supplies the structural foundation for the growth and maintaining the integrity of skin, hair, and nails.

Besides protein, vitamin E in spirulina can further maintain your skin which is a powerful antioxidant that can bring down the effects of free radicals and slow your aging process.

9) Healthy Digestion

Dietary fiber is well known to make your digestive tract healthy and avoid its usual issues. This is where fiber in spirulina can be so beneficial as it can add bulk to stools that can minimize constipation and decrease transit time.

Copper is also known to assist in warding off digestive issues. A single serving (3g) of spirulina gives you 20% (0.18mg) of daily copper requirement. The antibacterial properties in copper can help the good bacteria in your bowels to fight and resist bad bacteria, which is a valuable process for maintaining the appropriate floral balance in your digestive tract.

10) Rich in Antioxidants to Fight Free Radicals

Spirulina is an excellent source of antioxidants, which can guard against the damage done to cells caused by free radicals.

A major pigment protein called phycocyanin in spirulina has significant antioxidant effects that can fight free radicals and curb inflammation.

Another major antioxidant in spirulina is vitamin E which can protect your cells from free radical damage that may play a role in slowing down aging and reducing the risks of heart disease, cancer, and many other diseases.

Manganese is also abundant in spirulina which is part of the antioxidant enzyme superoxide dismutase (SOD), found in all living cells.

Spirulina Side Effects

Spirulina is generally considered safe for most people since it has been used as a food source for centuries and only a few side effects are known with some cases such as headaches, allergic reactions, nausea, muscle pain, sweating, difficulty of concentrating and insomnia.

However consuming contaminated spirulina can cause liver damage, upset stomach, vomit, rapid heartbeat, and even death.

Therefore make sure to purchase spirulina products that are free from contamination, ideally grown in laboratories, and tested by a third-party with legitimate quality certificates.

Further, if you have a thyroid condition, an autoimmune disorder (such as multiple sclerosis, lupus, rheumatoid arthritis, pemphigus vulgaris, etc.), gout, kidney stones, phenylketonuria (PKU), pregnant or nursing, consuming spirulina may not be safe.

As with any supplement, it’s advisable to consult your health care practitioner before you decide to use spirulina considering any medical conditions and medications/supplements you’re currently taking.

Available Forms of Spirulina

Spirulina is mostly available in powder form, but you can also get it as capsules, tablets, and juices. The powder can be useful if you’re having it with your smoothies.

References:

https://www.ncbi.nlm.nih.gov/pubmed/19301095

https://www.ncbi.nlm.nih.gov/books/NBK22379/

https://www.ncbi.nlm.nih.gov/books/NBK9898/

https://www.ncbi.nlm.nih.gov/books/NBK9921/

https://www.ncbi.nlm.nih.gov/pubmed/10971835

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/

https://www.ncbi.nlm.nih.gov/pubmed/18039384

https://www.ncbi.nlm.nih.gov/pubmed/10971835

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4664382/

https://www.ncbi.nlm.nih.gov/pubmed/27084687

Animal Protein vs Plant Protein – A Pure Protein Comparison & Overall Impact

December 21, 2018 By Dishan Mendis Leave a Comment

In the past, if people were talking about protein they meant meat, unlike today where the general perception of plant proteins has drastically evolved.

When we compare animal protein vs plant protein, we should first analyze the protein composition coming from these two major food sources isolating it from other nutrients.

Therefore in our attempt to evaluate protein and its value to our health, we did our best to present you data & information based on scientific studies showing the similarities & differences of proteins from animals & plants.

Other than evaluating the make-up of protein from each of these sources, we have discussed the impact of your protein choice on overall health, animals, costs and the environment.

Let’s Dig Deep Into Protein

At a most basic level, protein is made from 20 standard amino acids where microorganisms and plants have the ability to biosynthesize all 20 amino acids.

When it comes to us, we don’t store amino acids, and our bodies have to produce them from scratch, or by modifying others. The ones that we cannot synthesize on our own are referred to as essential amino acids and there are nine essential amino acids.

These nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine which should be obtained from our diet.

Below we have mentioned the factors that need to be considered in determining the quality of protein in food sources:

The amino acid profile of a food source and the relative amounts of each amino acid.
Number of essential amino acids
The amount of branched-chain amino acids (BCAAs) which increase protein bioavailability. The BCAAs are leucine, isoleucine, and valine which are part of the nine essential amino acids.
Biological value (BV) of each protein source shows the proportion of protein obtained from food that forms as part of the proteins in our bodies. In simple terms how efficient & effective are the absorption of protein and how well your body can use the protein you consume.
Allergies and digestive problems associated with proteins and how well your body can handle the sources of proteins

Animal Protein

Proteins from animal sources such as meat, fish, poultry, eggs, and milk are considered as ‘complete proteins’ which are readily and rapidly available to be utilized by our body.

Do note that most animal proteins are higher in sulphur containing amino acids such as cysteine and methionine that get metabolized to acid-generating metabolites which tend to acidify blood. In the process of neutralizing this acid affect, calcium buffers of the bones are used which get dissolved into the bloodstream that get filtered through our kidneys. Since many animal proteins have more sulfur-containing amino acids those sources can leach more calcium from bones.

Protein Profile Analysis of High Protein Sources from Animals

1) Beef

Protein per 100g = 32.4g DV 65%

Amino Acids per 100g & DV % (9 essential amino acids are in bold)

Betaine 15mg
Tryptophan 372mg 133%
Threonine 1467mg 140%
Isoleucine* 1419mg 101%
Leucine* 2682mg 98%
Lysine 2916mg 139%
Methionine 945mg 130%
Cystine 345mg 120%
Phenylalanine 1263mg 144%
Tyrosine 1149mg 131%
Valine* 1499mg 82%
Arginine 2179mg
Histidine 1069mg 153%
Alanine 1873mg
Aspartic acid 2984mg
Glutamic acid 5278mg
Glycine 1443mg
Proline 1334mg
Serine 1273mg
Hydroxyproline 164mg

*BCAAs

Biological value (BV) = 80

2) Chicken

Protein per 100g = 32.1g DV 64%

Amino Acids per 100g & DV % (9 essential amino acids are in bold)

Betaine 10mg
Tryptophan 404mg 144%
Threonine 1438mg 137%
Isoleucine* 1573mg 112%
Leucine* 2652mg 97%
Lysine 3083mg 147%
Methionine 834mg 115%
Cystine 336mg 117%
Phenylalanine 1294mg 148%
Tyrosine 1155mg 132%
Valine* 1660mg 91%
Arginine 2168mg
Histidine 1195mg 171%
Alanine 1872mg
Aspartic acid 3015mg
Glutamic acid 4749mg
Glycine 1419mg
Proline 1019mg
Serine 1222mg

*BCAAs

Biological value (BV) = 79

3) Pork

Protein per 100g = 31g DV 62%

Amino Acids per 100g & DV % (9 essential amino acids are in bold)

Betaine 4mg
Tryptophan 369mg 132%
Threonine 1363mg 130%
Isoleucine* 1468mg 105%
Leucine* 2552mg 93%
Lysine 2757mg 131%
Methionine 850mg 117%
Cystine 350mg 122%
Phenylalanine 1288mg 147%
Tyrosine 1228mg 140%
Valine* 1568mg 86%
Arginine 1998mg
Histidine 1261mg 180%
Alanine 1776mg
Aspartic acid 2900mg
Glutamic acid 4736mg
Glycine 1401mg
Proline 1253mg
Serine 1295mg
Hydroxyproline 108mg

*BCAAs

4) Tuna

Protein per 100g = 29.9g DV 60%

Amino Acids per 100g & DV % (9 essential amino acids are in bold)

Tryptophan 335mg 120%
Threonine 1311mg 125%
Isoleucine* 1378mg 98%
Leucine* 2431mg 89%
Lysine 2747mg 131%
Methionine 885mg 122%
Cystine 321mg 112%
Phenylalanine 1168mg 133%
Tyrosine 1010mg 115%
Valine* 1541mg 85%
Arginine 1790mg
Histidine 880mg 126%
Alanine 1809mg
Aspartic acid 3062mg
Glutamic acid 4464mg
Glycine 1436mg
Proline 1057mg
Serine 1220mg

*BCAAs

Biological value (BV) = 76

5) Eggs

Protein per 100g = 12.6g DV 25%

Amino Acids per 100g & DV % (9 essential amino acids are in bold)

Betaine 1mg
Tryptophan 153mg 55%
Threonine 604mg 58%
Isoleucine* 686mg 49%
Leucine* 1075mg 39%
Lysine 904mg 43%
Methionine 392mg 54%
Cystine 292mg 102%
Phenylalanine 668mg 76%
Tyrosine 513mg 59%
Valine* 767mg 42%
Arginine 755mg
Histidine 298mg 43%
Alanine 700mg
Aspartic acid 1264mg
Glutamic acid 1644mg
Glycine 423mg
Proline 501mg
Serine 936mg

*BCAAs

Biological value (BV) = 100

6) Cheese

Protein per 100g = 32.1g DV 64%

Amino Acids per 100g & DV % (9 essential amino acids are in bold)

Tryptophan 422mg 147%
Threonine 1170mg 114%
Isoleucine* 2041mg 141%
Leucine* 3149mg 118%
Lysine 2735mg 126%
Methionine 861mg 117%
Cystine 165mg 58%
Phenylalanine 1731mg 199%
Tyrosine 1586mg 177%
Valine* 2195mg 120%
Arginine 1242mg
Histidine 1154mg 160%
Alanine 928mg
Aspartic acid 2112mg
Glutamic acid 8042mg
Glycine 566mg
Proline 3704mg
Serine 1922mg

*BCAAs

7) Milk

Protein per 100g = 3.4g DV 7%

Amino Acids per 100g & DV % (9 essential amino acids are in bold)

Betaine 1mg
Tryptophan 43mg 15%
Threonine 143mg 14%
Isoleucine* 174mg 12%
Leucine* 319mg 12%
Lysine 282mg 13%
Methionine 88mg 12%
Cystine 20mg 7%
Phenylalanine 174mg 20%
Tyrosine 170mg 19%
Valine* 220mg 12%
Arginine 96mg
Histidine 101mg 14%
Alanine 114mg
Aspartic acid 288mg
Glutamic acid 756mg
Glycine 67mg
Proline 332mg
Serine 203mg

*BCAAs

Biological value (BV) = 91

8) Whey (sweet whey)

Protein per 100g = 12.9g DV 26%

Amino Acids per 100g & DV % (9 essential amino acids are in bold)

Tryptophan 205mg 73%
Threonine 817mg 78%
Isoleucine* 719mg 51%
Leucine* 1186mg 43%
Lysine 1030mg 49%
Methionine 241mg 33%
Cystine 253mg 88%
Phenylalanine 407mg 47%
Tyrosine 363mg 41%
Valine* 697mg 38%
Arginine 375mg
Histidine 237mg 34%
Alanine 598mg
Aspartic acid 1269mg
Glutamic acid 2248mg
Glycine 280mg
Proline 786mg
Serine 622mg

*BCAAs

Biological value (BV) = 104

Plant Proteins

Plant proteins such as soy, chia, spirulina, quinoa, buckwheat and hemp are all sources of ‘complete proteins’.

There are many other complementary plant proteins as well and when used in combination they compensate well for the limiting amino acids to get a similar impact equivalent to animal proteins.

Therefore other than having complete plant proteins, it’s better to mix various plant protein sources to make sure that you’re getting all the essential amino acids adequately.

Protein Profile Analysis of High Protein Sources from Plants

1) Spirulina (Complete Protein)

Protein per 100g = 57.5g DV 115%

Amino Acids per 100g & DV % (9 essential amino acids are in bold)

Tryptophan 929mg 332%
Threonine 2970mg 283%
Isoleucine* 3209mg 229%
Leucine* 4947mg 181%
Lysine 3025mg 144%
Methionine 1149mg 158%
Cystine 662mg 231%
Phenylalanine 2777mg 317%
Tyrosine 2584mg 295%
Valine* 3512mg 193%
Arginine 4147mg
Histidine 1085mg 155%
Alanine 4515mg
Aspartic acid 5793mg
Glutamic acid 8386mg
Glycine 3099mg
Proline 2382mg
Serine 2998mg

*BCAAs

Biological value (BV) = 68

2) Soy (Complete Protein)

Protein per 100g = 43.3g DV 87%

Amino Acids per 100g & DV % (essential amino acids are in bold)

Tryptophan 575mg 205%
Threonine 1719mg 164%
Isoleucine* 1920mg 137%
Leucine* 3223mg 118%
Lysine 2634mg 125%
Methionine 534mg 73%
Cystine 638mg 222%
Phenylalanine 2066mg 236%
Tyrosine 1497mg 171%
Valine* 1976mg 109%
Arginine 3071mg
Histidine 1068mg 153%
Alanine 1865mg
Aspartic acid 4977mg
Glutamic acid 7667mg
Glycine 1830mg
Proline 2315mg
Serine 2294mg

*BCAAs

Biological value (BV) = 74

3) Hemp (Complete Protein)

Protein per 100g = 31.6g DV 63%

Amino Acids per 100g & DV % (essential amino acids are in bold)

Tryptophan 369mg 132%
Threonine 1269mg 121%
Isoleucine* 1286mg 92%
Leucine* 2163mg 79%
Lysine 1276mg 61%
Methionine 933mg 128%
Cystine 672mg 234%
Phenylalanine 1447mg 165%
Tyrosine 1263mg 144%
Valine* 1777mg 98%
Arginine 4550mg
Histidine 969mg 138%
Alanine 1528mg
Aspartic acid 3662mg
Glutamic acid 6269mg
Glycine 1611mg
Proline 1597mg
Serine 1713mg

*BCAAs

Biological value (BV) = 87

4) Chia Seeds (Complete Protein)

Protein per 100g = 16.5g DV 33%

Amino Acids per 100g & DV % (essential amino acids are in bold)

Tryptophan 436mg 156%
Threonine 709mg 68%
Isoleucine* 801mg 57%
Leucine* 1371mg 50%
Lysine 970mg 46%
Methionine 588mg 81%
Cystine 407mg 142%
Phenylalanine 1016mg 116%
Tyrosine 563mg 64%
Valine* 950mg 52%
Arginine 2143mg
Histidine 531mg 76%
Alanine 1044mg
Aspartic acid 1689mg
Glutamic acid 3500mg
Glycine 943mg
Proline 776mg
Serine 1049mg

*BCAAs

5) Quinoa (Complete Protein)

Protein per 100g = 4.4g DV 9%

Amino Acids per 100g & DV % (essential amino acids are in bold)

Tryptophan 52mg 19%
Threonine 131mg 12%
Isoleucine* 157mg 11%
Leucine* 261mg 10%
Lysine 239mg 11%
Methionine 96mg 13%
Cystine 63mg 22%
Phenylalanine 185mg 21%
Tyrosine 83mg 9%
Valine* 185mg 10%
Arginine 340mg
Histidine 127mg 18%
Alanine 183mg
Aspartic acid 353mg
Glutamic acid 580mg
Glycine 216mg
Proline 240mg
Serine 176mg

*BCAAs

6) Buckwheat (Complete Protein)

Protein per 100g = 13.25 g DV 26%

Amino Acids per 100g & DV % (essential amino acids are in bold)

Tryptophan 80 mg 29%
Threonine 220 mg 21%
Isoleucine* 210 mg 15%
Leucine* 360 mg 13%
Lysine 290 mg 14%
Methionine 70 mg 10%
Cysteine 100 mg 35%
Phenylalanine 220 mg 25%
Tyrosine 100 mg 11%
Valine* 290 mg 16%
Arginine 420 mg
Histidine 130 mg 18%
Alanine 320 mg
Aspartic Acid 490 mg
Glutamic Acid 880 mg
Glycine 440 mg
Proline 220 mg
Serine 290 mg

*BCAAs

Biological value (BV) = 93

Evaluation of Protein Profile Data

Animal Protein

	Beef	Chicken	Pork	Tuna	Eggs	Cheese	Milk	Whey	Avg.
Protein per 100g	32.4	32.1	31	29.9	12.6	32.1	3.4		24.78
Biological value	80	79		76	100		91		85.2
Protein per 100g	32.4	32.1	31	29.9	12.6	32.1	3.4	12.9	23.30
Biological value	80	79		76	100		91	104	88.33

Plant Protein

	Soy	Chia	Quinoa	Hemp	Buckwheat	Spirulina	Avg.
Protein per 100g	43.3	16.5	4.4	31.6	13.25		21.81
Biological value	74			87	93		84.67
Protein per 100g	43.3	16.5	4.4	31.6	13.25	57.5	27.76
Biological value	74			87	93	68	80.5

We first compared, mostly consumed protein sources omitting whey and spirulina to gauge the average values.

As you can see in the avg. values column from the 1st table above, average protein per 100 grams is slightly higher with animal proteins when compared to plant proteins whereas the difference of biological value is quite negligible.

On the other hand, when you add whey and spirulina into the equation shown in the 2nd table above, average protein per 100 grams became higher for plant proteins than animal proteins and biological value remained high for animal proteins though not significant enough.

All in all, it seems the differences between the average values of the two major protein sources are quite marginal which don’t give enough weightage to pick one over the other and have a clear winner.

Thus let’s look at a few more quantitative & qualitative factors of the two protein sources which should help us differentiate them further.

Overall Impact of Protein Food Sources

The adverse health effects linked with long-term, high protein- diets based on animal products may include heart disease, bone loss, weight gain & obesity, increased cancer risk, and disorders of the liver.

Animal proteins also appear to stimulate the insulin-like growth factor IGF-1 production irrespective of the protein coming from meat, eggs or dairy which can increase the risk of developing some cancers

Further individuals with an intake of higher vegetable proteins compared to a low animal protein consumption were associated with significantly lower levels of blood pressure.

While exclusive nutrients such vitamin B-12 are available with animal proteins which you would not find with plant proteins (though inexpensive vegan B12 supplements are available), plant-specific benefits such as phytonutrients, antioxidants and fiber are absent in animal proteins.

Though fish is generally considered to be a healthy source of protein that too may have been exposed to unhealthy levels of mercury.

Different sources of protein can also have different impacts on the environment which we should not overlook. Animal agriculture is one of the top contributors of greenhouse gas (GHG) emissions which is driving climate change at an alarming rate never seen before.

In terms of protein costs, plant proteins are relatively cheaper compared to animal-based proteins.

Animal proteins are also coming from industries that abuse, exploit and slaughter animals. We don’t consider any protein is worthy of such harm & sacrifice.

Conclusion

We hope you understood the merits of protein when sourced from animals & plants purely from a nutritional point of view.

But we have to remember that we don’t consume protein in isolation when we consume food, but as part of a food matrix.

We also got to know with facts that there are many plant protein options which are ‘complete proteins’ with a good amount of BCAAs to increase protein bioavailability such as spirulina, soy, chia, quinoa, hemp and buckwheat while other plant proteins such as chickpeas, beans, nuts, and seeds are also complete or complementary proteins with many other health benefits.

Animals such as elephants, rhinos, gorillas, and horses are all creatures with great size, muscle and strength who have evolved into getting proteins from its original source. In fact, there are many vegan bodybuilders and vegan athletes with great physique & performance who have totally relied on plant proteins. Many vegans like us completely depend on plant proteins and never heard anyone having a protein deficiency while embracing many other health benefits.

Thus we consider plant proteins to be a clear winner ticking all the boxes in terms of protein composition & quality, overall health, costs, ethics, and the environment.

References:

https://www.ncbi.nlm.nih.gov/pubmed/10466163

https://www.ncbi.nlm.nih.gov/pubmed/9614169/

https://www.ncbi.nlm.nih.gov/pubmed/9405716/