Some of the best protein rich foods come from plant and superfood sources that are incredibly rich in high quality protein.
We like to move away from the traditional meat based protein sources and look to the wonderful world of plant based protein foods that are first on the food chain.
It is essential to eat adequate amounts of protein in one's diet, but it is also important that we don't overdo it, leading to numerous health issues and diseases that overload the lymph and
immune system.
Ultimately, we want to consume more food with protein that is based on a raw food diet plan, rather than one that packs on the pounds over time.
Protein Requirements:
In the 1800's scientists found that the human body only required 48.5 grams of protein per day, but due to "social pressure" at the time, it was recommended that 118 grams of protein per day be consumed to meet requirements.
These number differences were reflective of the trend to consume massive amounts of meat based protein, which was associated with "civilized" wealth and prosperity.
These figures have reduced considerably in modern times, international standards now are:
37g/day for an average male
29g/day for an average female
The amount of protein we each need to consume daily depends on each individuals constitutional make up and level of activity. Everyone is unique and different, some require more protein, some require more
fats,
and
sugars.
Plant Based Highest Protein Foods:
Goji berries
- contain all 8 essential amino acids and is 13% protein, the highest of any fruit.
Green leafy vegatables
- a true protein-rich, body building food; the primary food of gorillas and most large vegetarian grazing animals.
Spirulina
- offers the highest food with protein of any plant/algae. It is up to 68%, twelve times higher than beef!
Bee Pollen
- is a quality source of protein high in all the essential amino acids, plus 8 more non-essentials.
Hemp Seed
- one of the best plant based, easily digestible, seed proteins available. It has a content of 1/3 edestin and 2/3 albumins proteins, in addition to containing all 8 essentials.
(Enjoy these super food with protein sources in our protein bar recipe for a convenient high energy bar!)
Other Protein Rich Food Sources:
In addition to spirulina all the other micro-algaes are close behind in protein content. They are some of the highest protein foods available.
Nuts and seeds are, of course, high in protein, some more than others. There is also a good amount of fat in them as well. Brazil nuts are one of my favorites and are a great food with a higher protein content than other nuts.
Beans are a protein rich food. Our favorite is garbanzo bean, with pinto bean coming in second. It is often helpful, however, to ferment beans to increase protein digestibility, like in the process of making
miso
and
tempeh.
Some grains, like quinoa, are especially high in protein, even comparable to salmon. See our healthy cooking recipes for vegan recipes high in protein.
What Are Amino Acids?
Proteins are constructed out of amino acids. These proteins wear out however, and need replacing through our diet.
Amino acids are the "building blocks of life." We need to consume 22 of them through the diet for total health and wellness, with 8 essentials that are necessary for survival.
The Essential Amino Acids:
Histidine
Isoleucine
Lysine
Leucine
Phenylalanine
Methionine
Threonine
Tryptophan
Valine
Nonessential Amino Acids:
Alanine
Arginine
Asparagine
Cysteine
Glutamic acid
Glutamine
Glycine
Proline
Serine
Tyrosine
The following are other protein rich foods and superfoods that contain proportions of these valuable amino acid groups.
In the research done by Dr. Colin Cambell, it was shown that a high protein, meat based diet not only increase the risk of cancer, but may indeed be one of the underlying causes of it.
In his book, The China Study, he concludes that wholefood, plant based diet is far healthier than a meat based one.
When most people think about protein rich foods they think of animal protein, such as chicken, beef, or lamb. Perhaps, to some degree, we have been conditioned to think that we need to consume animals everyday to achieve optimal health.
I personally have never been able to "feel good" about it eating large quantities of meat, though I do eat some on rare occasions. It is my view that it makes way more sense to eat the plants directly, rather than through animals higher on the food chain.
Yes, it is true we have adapted to eating a meat based diet over hundreds of years, so there is going to be a bit of a dependency on the nutrition it provides. And in severe cases of depletion, eating animal meat can be nourishing and energy building to a point.
There is a delicate balance we feel and a deep respect must be paid when we take an animals life.
Cooking Protein:
All protein is destroyed and deranged at 118 degrees Fahrenheit. Therefore, it is best to consume protein raw. Cooking it denatures it and makes it less protein dense. Studies show cooking reduces protein content by half the amount.
So, in other words, for those of you who eat meat, you can eat half as much if you eat it raw.
On occasion when we eat some fish, we like to eat it raw in sushi. Many people today are doing a quick fry where the very outside layer is cooked and the middle is raw. If you eat red meat, eat only grass fed sources and prepare it rare instead of cooking it completely.
It is important to eat meat when you feel you intuitively need it for some reason, but we suggest maintaining a more raw plant and
top superfood
based approach to protein rich foods.
