Vegan Universal

Introducing PB Chocolate Vegan Protein Powder!

By Leave a Comment

Drink Wholesome Vegan Protein Powder

Vegan Protein Powder Made with 6 Real Food Ingredients!

If your protein powder is full of additives or tastes like chalk, you haven’t heard of Drink Wholesome Vegan Protein Powder. The New Hampshire start-up makes a delicious peanut butter chocolate vegan protein powder with just 6 real food ingredients: chickpeas, peanuts, coconut, cocoa, sea salt, and monk fruit. We list these ingredients – in big, bold font – on the front of the package. What you see is what you get, no funny business.  

You won’t find artificial sweeteners, colors, preservatives, anti-caking or gelling agents, emulsifiers, stabilizers, or thickeners in our protein powder.

Drink Wholesome’s additive-free plant-based protein powders were formulated with endurance athletes in mind. “We don’t use ingredients you can’t pronounce, or find in your kitchen”. I formulated Drink Wholesome’s recipes while ski racing in college, “I was looking for a protein powder without added junk that actually tastes good. When I could not find one, I made my own”.

Drink Wholesome launched during the COVID-19 pandemic, and hopes to release more flavors this year, including highly-anticipated matcha and vanilla flavors. 14 servings of our vegan protein powder costs $26.60 with free shipping, or $23.94/month if you subscribe. You can order free samples.

10 Health Benefits of Spirulina, Nutrition Facts & Side Effects

By Leave a Comment

Health Benefits of , Nutrition Facts & Side Effects 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. 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.

Pinterest Pin: 10 Health Benefits of , Nutrition Facts & Side Effects

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.

Related Posts:

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

By Leave a Comment

Animal Protein vs Plant ProteinIn 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.

Pinterest Pin: Animal Protein vs Plant Protein – A Pure Protein Comparison & Overall Impact

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.


Related Posts:

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/

Best Vegan Protein Sources to Keep You Healthy!

By Leave a Comment

Best Vegan Protein Sources to Keep You Healthy!

Whenever they ask vegans “where do you get your protein from” it seems like you just have to say “the list is too long to name”.

Compared to meat, eggs, and dairy, most of these vegan protein sources are free of unhealthy cholesterol, excessive calories and come with many other healthy nutrients, antioxidants and fiber to boot.  

Protein being a macronutrient, you cannot sustain yourself without it and has to come from a diet with protein-rich food, since our body cannot produce protein.

In general, the recommended daily intake (RDI) for protein is 46 grams for women and 56 grams for men or 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.

For each plant-based protein source below, we have mentioned the amount of protein and the percentage daily value it fulfills out of the daily protein requirement.

Scroll down to be amazed at the variety of high protein vegan food sources (100 options to choose from)!

Best Plant-Based Whole Food Vegan Protein Sources

Legumes

  1. Soybeans  36g DV* = 64% (per 100g)
  2. Lentils  26g DV = 46% (per 100g)
  3. Chickpeas  19g DV = 34% (per 100g)
  4. Kidney beans  24g DV = 43% (per 100g)
  5. Mung beans  24g DV = 43% (per 100g)
  6. Lima beans  21g DV = 37% (per 100g)
  7. Black beans (black turtle bean)  21g DV = 37% (per 100g)
  8. Black-eyed pea  7.7g DV = 14% (per 100g)
  9. Pinto  21g DV = 37% (per 100g)
  10. Adzuki bean  20g DV = 36% (per 100g)
  11. Navy beans  22g DV = 39% (per 100g)
  12. Edamame  11g DV = 20% (per 100g)
  13. Winged bean  12g DV = 21% (per 100g)
  14. Broad beans (fava beans) mature seeds 8g  DV = 14% (per 100g)
  15. Green peas  5g DV = 5% (per 100g)  
  16. Asparagus bean (yardlong bean)  2.8g DV = 5% (per 100g)

* DV: Daily Value

Grains

  1. Wheat germ  31g DV = 55% (per 100g)
  2. Wild rice  15g DV = 27% (per 100g)
  3. Brown rice  8g DV = 14% (per 100g)
  4. Amaranth  3.8g DV = 7% (per 100g)
  5. Quinoa  14g DV = 25% (per 100g)
  6. Oats  17g DV = 30% (per 100g)
  7. Spelt  15g DV = 27% (per 100g)
  8. Teff  4g DV = 7% (per 100g)
  9. Sweet corn  3.3g DV = 6% (per 100g)  
  10. Buckwheat  13g DV = 23% (per 100g)
  11. Millet  11g DV = 20% (per 100g)

Nuts

  1. Peanuts  26g DV = 46% (per 100g)
  2. Almonds  21g DV = 37% (per 100g)
  3. Pistachios  20g DV = 36% (per 100g)
  4. Cashews  18g DV = 32% (per 100g)
  5. Walnuts  15g DV = 27% (per 100g)
  6. Hazelnuts  15g DV = 27% (per 100g)
  7. Brazil nuts  14g DV = 25% (per 100g)

Seeds

  1. Hemp seeds  31g DV = 55% (per 100g)
  2. Chia seeds  16g DV = 29% (per 100g)
  3. Flaxseed  18g DV = 32% (per 100g)
  4. Pumpkin seeds  19g DV = 34% (per 100g)
  5. Sesame seeds  18g DV = 32% (per 100g)
  6. Sunflower seed  21g DV = 37% (per 100g)

Vegetables

  1. Broccoli  2.8g DV = 5% (per 100g)
  2. Artichokes  3.3g DV = 6% (per 100g)
  3. Asparagus  2.2g DV = 4% (per 100g)
  4. Potatoes  2g DV = 4% (per 100g)
  5. Cauliflower  1.9g DV = 3.4% (per 100g)
  6. Sweet potatoes  1.6g DV = 2.9% (per 100g)

Greens

  1. Kale  4.3g DV = 7.7% (per 100g)
  2. Brussels sprouts  3.4g DV = 6% (per 100g)
  3. Spinach  2.9g DV = 5% (per 100g)
  4. Parsley  3g DV = 5% (per 100g)
  5. Watercress  2.3g DV = 4% (per 100g)
  6. Chinese cabbage (bok choy)  1.5g DV = 2.7% (per 100g)

Other Vegan Protein Sources

Vegan Meat Substitutes

  1. Seitan  77g  DV = 137% (per 100g)
  2. Tempeh  20g  DV = 36% (per 100g)
  3. Tofu 11g  DV = 20% (per 100g)
  4. Textured Vegetable Protein (TVP)  12g DV = 21% (per serving)
  5. Natto  19g  DV = 34% (per 100g)
  6. gardein™ Homestyle Beefless Tips  19g  DV = 34% (per serving)
  7. Dixie Diners’ Club – Beef (Not!) Strips  25g  DV = 44% (per serving)
  8. gardein™ The Ultimate Beefless Ground  18g  DV = 32% (per serving)
  9. Beyond Meat Beef Beefy Crumble  13g  DV = 23% (per serving)
  10. gardein™  The Ultimate Beefless Burger  15g  DV = 27% (per serving)
  11. Boca Vegan Veggie Burgers  17g  DV = 30% (per serving)
  12. Loma Linda Choplets  18g  DV = 32% (per serving)
  13. Field Roast Mexican Chipotle Sausage  28g  DV = 50% (per serving)
  14. Tofurky Bulk Italian Sausage  30g  DV = 54% (per serving)
  15. Tofurky Hickory Smoked Slices  13g  DV = 23% (per serving)
  16. gardein™ Classic Meatless Meatballs  15g  DV = 27% (per serving)
  17. Beyond Meat Lightly Seasoned Chicken Free Strips  20g  DV = 36% (per serving)
  18. gardein™ Seven Grain Crispy Tenders  8g  DV = 14% (per serving)
  19. gardein™ Golden Fishless Filet  9g  DV = 16% (per serving)
  20. gardein™ Sweet and Sour Porkless Bites  13g  DV = 23% (per serving)
  21. Loma Linda Fishless Tuna  7g  DV = 12% (per serving)

Non-Dairy Vegan Milk

  1. Soy milk  7g  DV = 13% (per serving)
  2. Hemp milk  3g  DV = 5% (per serving)
  3. Oat milk (Pacific Foods Organic Oat Original ) 4g  DV = 7% (per serving)

Vegan Cheese

  1. Creamy Sheese Vegan Cheese Spread  6g  DV = 11% (per 100g)
  2. Go Veggie Vegan Parmesan Grated Cheese  1g  DV = 1.8% (per 5g of serving)

Vegan Bread

  1. Ezekiel 4:9 Sprouted Whole Grain Bread   4g DV = 7% (per slice)
  2. Dave’s Killer Bread Organic 21 Whole Grains and Seeds  3g  DV = 5% (per slice)
  3. Bfree Gluten-Free, Wheat-Free, Soy-Free, Nut-Free, Sandwich Bread  3g  DV = 5% (per slice)

Nut Butters

  1. Peanut butter  4g DV = 7% (per tablespoon)
  2. Soynut butter  3.5g  DV = 6% (per tablespoon)
  3. Almond butter  3.4g  DV = 6% (per tablespoon)
  4. Cashew butter  2.8g  DV = 5% (per tablespoon)

Protein Powder

  1. Soy protein powder  23g DV = 41% (per scoop 28g)
  2. Pea protein powder  23g DV = 41% (per serving of 30g)
  3. Hemp protein powder  12g DV = 21% (per serving)
  4. Raw Organic Shake and Meal Replacement  20g  DV = 36%  (per scoop 36g)
  5. Sport Organic Plant-Based Protein Powder  15g  DV = 27%  (per scoop 22g)

Other Options

  1. Fibre One Cereal by General Mills  4g  DV = 7%  (per cup 28g)
  2. Kellogg’s Mini-Wheats Unfrosted Cereal  6g  DV = 11%  (per serving)
  3. Soba noodles  6g DV = 11% (per cup 114g)
  4. Protein bars (Luna Bar: Nutz Over Chocolate) 9g  DV = 16% (per bar)
  5. Spirulina  57g DV = 100%  (per 100g)
  6. Nutritional yeast  2g  DV = 3.6%  (per 1 tbsp 5g)
  7. Tahini  2.6g DV = 5% (per 1 tbsp 15g)
  8. Miso  13g DV = 23% (per 100g)
  9. Lenny & Larry’s vegan cookies  8g  DV = 14% (per ½ cookie 57g)

Note:

Always have an emphasis on whole foods for your protein requirements and go for other options to complement and have them moderately to maintain your health.  

Pinterest PIn: Best Vegan Protein Sources to Keep You Healthy!

Related Posts:

Source:

United States Department of Agriculture

Send this to a friend