When many of us think of protein a hamburger or muscle-bound weight lifter come to mind. Typically most people associate protein with animals, however there are tons of plant based sources of protein that allow you to build muscle, eat well and enjoy your life. Reducing animal sources of protein can actually be very good for you in a number of ways such as heart health, mental clarity, improving your metabolism, immune system strength, and better energy.
While we all know that protein is important, I wante to look at the the specifics of why it’s such an integral part of a balanced diet and thriving life.
Protein is very important for muscle reparation and cell growth, and plays a critical role in many other functions within the body. Apart from water, protein is the most abundant compound in the human body. It keeps your skin looking good, is a critical source of energy and weight control, provides the structure for organs and muscles to build and function upon, and regulates hormones, enzymes and antibodies. It also helps maintain blood sugar levels which impact mood and mental clarity.
Protein makes up the incredibly important neurotransmitters in our brain. These neurotransmitters – serotonin, dopamine, gaba, and catecholamines – help us sleep well, cope with stress, feel happy, and protect us against depression and anxiety. If we don’t have adequate, quality sources of protein these neurotransmitters reduce in number and quality, and fail to regenerate themselves. (Our brains also need quality sources of fat, too. The lack of high quality protein and fat in our diets has lead to scores of mental illnesses that are now developing people earlier on in life than ever before, but I’ll save those details for another post.)
Clearly without protein our bodies are unable to function at optimal levels. While this list of benefits of protein is extensive, it does not mean that over indulging in protein is good for us either. For people who believe that protein should be the largest part of every meal and that the source should be animal products, lots of discomforts can accrue. Having too much animal protein can lead to weight gain, high blood pressure and cholesterol, and kidney issues.
Making sure you have a quality source of protein is the best way to ensure you get all the benefits without becoming susceptible to the risks. Many people feel that they just can’t fill up without eating meat (much of this comes from the belief that if you’re not totally full you’re still hungry). Protein is very filling however no matter what source it comes from, and is an important part of feeling satiated after a meal. Because protein is a source of energy, eating it with a complete carbohydrate ensures that the energy you receive from it will be distributed into the bloodstream over time instead of all at once. The fantastic thing is that there are some plant sources of protein, quinoa and beans for instance, that are both carbohydrate and protein.
Hemp seeds and spirulina are both complete proteins. Hemp seeds are an amazing source of omega 3 fatty acids and antioxidants, and spirulina has tons of iron and chlorophyll to help oxygenate the blood stream. Both are great in a morning smoothie, and I like to sprinkle hemp seeds into soups and salads, and even on top of my almond butter and toast. Dark green veggies like spinach and kale have high amounts of protein too.
The great thing about eating plant sources of protein is that you get so much more than just protein out of them, things like calcium, iron, and antioxidants. By eating whole grains and plants your body can digest and distribute the nutrients very quickly and efficiently, without much strain on your system at all.
Next time you’re looking for a protein packed meal without meat and are not sure what to go for, fear not, veggies and whole grains will more than take care of all your needs. Plus, you’ll have tons more energy and any extra weight lingering as ‘winter storage’ will quickly shed itself. Start slowly if you need to also, beginning with cutting out meat Monday through Wednesdays. You’ll instantly notice a different and will feel less of those cravings you might feel for meat.
For those who do make animal protein their primary source of protein, please, please be mindful when you shop. Get free-range, grass-fed, antibiotic and hormone free meat, eggs and other animal products. Not only is it better for the animals but it’s much better for you. The antibiotics and hormones that are used on animals in the US today are extremely detrimental to our health and negate the benefits that the protein we eat should be giving to us. Additionally, the amount of antibiotics we eat through animal consumption is leading to resistance of antibiotics that would otherwise help us get over a sickness. When it comes to animal protein be thoughtful, take your time, and know that a piece of meat is not a complete meal. Start with veggies, salad, bean etc, and use a palm sized piece of meat to fill out your plate and satiate your appetite
And if you’re looking for a protein packed, meat-free meal, try this one!
Protein salad
I’m always on the go, so I like to have something fast and nourishing ready when I need something quick. I always recommend having something ready to go in the fridge so that I don’t make any poor choices based on lack of time, only to find myself hungry thirty minutes later because I didn’t eat any nutrients. The following is a great recipe for a salad that stays fresh for several days and is packed full of protein and antioxidants.
1 cup pinto beans
1 cup black beans
1 cup corn
3 stalks celery, chopped
one whole red bell pepper, chopped
Half a red onion, chopped
1 1/2 cups quinoa
1-2 tablespoon hemp seeds
1-2 tablespoon chia seeds
Mix all ingredients together and season with olive oil, salt, pepper and balsamic vinegar when ready to enjoy. If your stomach is sensitive to beans try soaking them with a kombu leaf (a seaweed leaf). This has the enzyme that breaks down the complex sugar that leads to gassiness and discomfort. This salad is fast, filling and extremely nourishing, good for lunch or a mid-afternoon snack.
Olivia Janisch 