We know protein is important, right? Along with carbohydrates and fats, we need protein for a complete and well-balanced diet. Protein plays an active role in repair and maintenance of tissue. We need it for healthy muscles, hair, brain, nails and skin. But where do we get it?
Pop quiz – which has more protein per calorie; oatmeal, ham or a tomato? You may be surprised to learn that all three items actually have the same amount of protein per calorie. However, you get added benefits from the oatmeal and tomato (fiber & disease-fighting nutrients) and no benefits from the ham, just cholesterol and saturated fat. [Eat To Live]
We get protein from vegetables, legumes, seeds, nuts and grains – not just animal sources as many people believe. A diet rich in vegetables and nutrient-dense foods gives us all of the protein we need and as an added bonus we also get loads of fiber and phytonutrients. Phytonutrients can only be found in plants and they stimulate enzymes in the body that detoxify and eliminate carcinogens before they damage cells. Basically, they have great health protecting qualities. Many phytonutrients haven’t even been discovered yet so you can’t get them by taking supplements!
According to Joel Fuhrman, MD, “It is almost impossible to consume too little protein, no matter what you eat, unless your diet is significantly deficient in calories…. If there is a valid concern about protein consumption in America, it is that too many Americans are trying to eat more of it when they are already eating too much of it.”
Check out these common foods and their protein quantities.
Almonds (3 ounces) – 10g
Banana – 1.2g
Broccoli (2 cups) – 10g
Brown Rice (1 cup) – 4.8g
Chick Peas (1 cup) 15g
Corn (1 cup) – 4.2g
Lentils (1 cup) – 16g
Peas – frozen (1 cup) – 9g
Spinach – frozen (1 cup) – 5.4g
Tofu (4 ounces) – 11g
Whole Wheat Bread (2 slices) – 7g
* Provided by Joel Fuhrman, MD
Protein per 100 calories:
Romaine Lettuce = 11.6g
Broccoli = 11.2g
Kale = 9.46g
Sirloin = 5.4g
* Provided by Joel Fuhrman, MD
Notice how sirloin has the least amount of protein when compared to 3 green vegetables. Surprised? I was years ago.
Countless studies, most notably The China Study, one of the most comprehensive nutrition studies ever conducted, suggest that animal protein consumption is linked to many common cancers including breast and prostate cancers. By reducing or eliminating animal proteins and increasing vegetable consumption in your daily diet, not only will you be reducing your cancer risk but you will also increase your vitamin, mineral, fiber, and antioxidant intake.
