Plant Based Proteins

When it comes to protein, not all is created equal!

Proteins are large, complex molecules made from amino acids. They are responsible for doing most of the work that occurs in our cells, and for providing the material needed to build important structures. They are critical for the function and regulation of all the body’s tissues. They also play an important role in muscle tissue maintenance and strength. 

Protein is incredibly important for our bodies and minds, however when thinking about sources of protein, we often jump to thinking about beef, chicken, and pork. While organic, grass fed animal products can be beneficial for health, a large, 32 year study which looked at correlations between health and animal vs plant proteins found some interesting results!

The study found that individuals who tend to have unhealthy lifestyle habits such as heavy drinking, smoking, lack of exercise were less likely to have negative health consequences and even less risk of death when their consumption of plant based proteins was higher. However, the more animal protein consumed by these types of individuals, the more risk of disease and death!  This link was strongest for the processed meats. The connection is likely that many of these lifestyle habits can lead to inflammatory processes in the body which creates cardiovascular issues like atherosclerosis. This puts individuals at risk for heart disease, stroke, and heart attack. By consuming a higher amount of animal products, these inflammatory cascades may be pushed further and faster. By consuming higher amounts of plant based products often able to decrease inflammation, reduce cholesterol levels, and balance blood sugars - they may serve to compensate for some of the processes in the body. 

Interestingly, people with a healthier lifestyle did not seem to experience the negative effects of animal based proteins. However, it would certainly be worthwhile for even the healthiest of individuals to reap the benefits of plant based proteins! 

So what sort of plant proteins are best? Here are a few of my favourite ways to incorporate them into my diet:

• Nuts & Seeds mixed with fruit over oatmeal 
• Combine greens and rice to get a mixture of proteins
• Quinoa - for everything! Salads, sides, soups, etc!
• Instead of beef/chicken tacos, I use [slightly] mashed lentils and cumin 
• Ezekiel bread or sprouted grains for breads
• Plant based protein powders in smoothies rather than whey
• Hummus spreads rather than cream based sauces
• For home made burgers, I use the recipe below! It's great! 

​Ingredients1 (15-ounce) can unsalted black beans, rinsed and drained
1/4 cup chopped onion
1/4 cup chopped fresh cilantro
1 tablespoon minced garlic
2 teaspoons lower-sodium soy sauce
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 cup panko (Japanese breadcrumbs) - OR - oatmeal!
1 large egg, lightly beaten
Cooking spray
4 (1 1/2-ounce) hamburger buns
1/4 cup canola mayonnaise
1 teaspoon Sriracha (hot chile sauce)
1 teaspoon fresh lime juice
2 cups baby arugulaPreparation1. Preheat oven to 425°.
2. Place beans in a large bowl; lightly mash. Stir in onion and next 7 ingredients. Divide mixture into 4 portions; shape each into a 1/2-inch-thick patty.
3. Arrange patties on a baking sheet coated with cooking spray. Bake at 425° for 8 minutes; turn after 6 minutes. Add bun halves to pan; bake 3 minutes.
4. Combine mayonnaise, Sriracha, and juice; spread over bottom halves of buns. Top each serving with 1 patty, 1/2 cup arugula, and top halves of buns.

Source: http://www.myrecipes.com/recipe/black-bean-burgers-0

Eat those Plants!! Enjoy!!

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