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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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May 15, 2007

Top 10 Best & Worst Protein Sources (vegetarians take note)

By Mark Sisson
840 Comments

SteakYesterday, I discussed protein a little bit, and it’s such an important topic that I think it deserves its own Tuesday 10 (Read all Tuesday 10 columns here).

In all the debates this year about sugar (carbohydrates) and hydrogenated oil (fat), we forget that protein warrants consideration as well. The wrong proteins in the diet will quickly sabotage optimal health.

It helps to understand that protein is a macronutrient. What we call “protein” is, in fact, a family of amino acid molecules. When grouped together in various combinations we get proteins. There’s no protein molecule hanging out in that hamburger; rather, the animal tissue is made of many different amino acid building blocks. Protein is just a catch-all term we use. This is why vegetarians won’t keel over as people once feared. However, that doesn’t validate the popular myth that plant protein is equivalent or even superior to animal protein. Plant protein and animal protein is not equivalent, for several reasons:

  • Animal protein is more complete and contains more essential amino acids – the amino acids we can’t synthesize in our bodies and thus require in our diets for optimal health – than plant protein.
  • Contrary to popular belief, dietary animal protein is consistently associated with greater bone mineral density and fewer bone fractures (PDF), while dietary plant protein is associated with lower bone mineral density. Animal protein may increase calcium excretion, but it increases calcium absorption to a greater degree, resulting in a net positive effect on bone health.
  • Plant proteins often come with plant toxins, while animal protein is generally harmless. That’s probably why plant protein consumption has been linked to increased disease risk and animal protein consumption has little to no effect. Heck, the plant proteins often are toxins themselves, as with the case of wheat gluten.
  • It takes more calories to get adequate amounts of protein on a vegetarian diet. Living on beans and tofu increases the amount of carbohydrates in one’s diet significantly (and unnecessarily).

I hope no one believes that anymore.

Here are my ten ideal sources of protein, and their popular but inferior counterparts.

1. Winner: Grass-Fed Beef

Loser: Grain-Fed Beef

The average cow is raised on cheap grain that will kill it after about six months (they’re conveniently slaughtered before this happens – but not always). Hardly something I want to put in my body. Grass-fed, organic beef won’t make the vegetarians happy, but this beef is rich in beneficial fatty acids that are missing from the factory-raised cattle. It’s cleaner, healthier, more flavorful, and richer in nutrients. And grass-fed beef is typically raised in humane conditions. If you eat beef and can get your hands on it, grass-fed is a must. It’s getting quite easy to find these days, but you can order online from many outlets as well.

2. Winner: Pastured Chicken

Loser: Regular frozen chicken

No comparison. Did you know chicken has flavor? Yeah, bizarre, I know. Chicken raised properly on pasture and allowed to eat bugs and grasses (not shoved by the cluckload into dirty factories) is rich in EFAs and is one of the best sources of protein available. Also, if you cover a whole one in salt, pepper, and garlic, stuff it full of herbs, rub it down with grass-fed butter or olive oil, and place it in a preheated oven, you’ve got one of the greatest dinners in the history of the world.

3. Winner: Wild Salmon

SalmonLoser: farmed salmon

Fish is healthy, right? Don’t even bother patting yourself on the back for eating salmon if it’s from a farm. Farmed salmon is produced in a way that’s the seaside equivalent of a chicken factory. As a result, the fish are often sick and infected. They’re fed cheap feed that does not yield the desirable omega-3-rich flesh. They’re miserable and full of inflammatory omega-6 fatty acids.

Stick with wild only. Most restaurants use farmed salmon, so you have to get a little aggressive about this.

Notice a trend here with my emphasis on good fats in protein foods? Source makes a huge difference in the quality of protein you get. Meat is – or was – a very valuable food because it’s so dense in nutritious fat and protein. What an efficient, rich source of energy! Helpfully, our modern factories have eliminated the nutritional value and left us with weak, flabby, carcinogenic, diseased patties and drumsticks. Hey, thanks, guys. (Although we consumers don’t get off easy: maybe if we ate less…)

4. Winner: Tuna

Loser: fish sticks and popcorn shrimp

I don’t think I need to go into this one.

5. Winner: Pastured Eggs

Loser: egg substitute and/or regular eggs

If eggs were meant to be eaten as mechanically-separated, low-fat, chemically-altered whites in a carton, the chickens would have done it by now. But an egg is a chick in the making. It’s rich in antioxidants, good fats, vitamins, and – for the calories – a lot of protein. Doubly so if your eggs come from pastured hens. Things like Egg Beaters are the result of food manufacturers exploiting fears based on grossly inaccurate health information. There’s nothing healthy about such unnatural products.

6. Winner: Greek Yogurt

Loser: Low-fat, sugar-sweetened yogurt

No comparison. The Greek stuff is richer, fattier, more nutritious and lower in sugar. Again, when choosing an animal protein source, choose one that also provides valuable fats to maximize nutrition. Don’t go for the conventional animal products that are high in chemicals, hormones, bad fats, and sugars. Yogurt isn’t a staple of my diet, but if I eat it it’s certainly not a plastic cup of sugar-infused strawberry dessert.

7. Winner: Shellfish

ShellfishLoser: Deep-fried and breaded clams and oysters

When anthropologists search ancient human coastal settlements, they invariably find piles and piles of discarded shells. Our ancestors weren’t gathering shellfish to make jewelry. They weren’t hoarding pearls. They were gathering them because shellfish, including clams, oysters, mussels, and snails, are sources of animal protein that also happen to be full of iron, zinc, selenium, iodine, omega-3s, and other marine nutrients that we need to thrive. And, since farmed shellfish are raised just like wild shellfish – in the ocean feeding off microscopic lifeforms – without any junk food input from humans, farmed shellfish are just as good as wild. Limit or avoid shellfish farmed in China, however, as the waters there run a little more polluted than other waters.

8. Winner: Whey Protein Isolate

Loser: Whey Protein Concentrate

I know, I know – I just got done saying how important it is to eat whole food protein that comes with other nutrients. So what the heck is whey protein isolate, a processed protein powder that’s anything but “real, whole food,” doing on this list? Ultimately, I’m about results. I’m about food with proven health benefits as shown through science, and the body of literature supporting whey protein isolate as a worthy source of protein is impossible to ignore:

Since whey protein isolate is higher in protein (the stuff that’s giving all the health benefits) than whey protein concentrate, eat the former if you can get it.

9. Winner: Liver (from grass-fed or pastured animals)

Loser: Tofu

Though it’s known primarily as nature’s multivitamin because it contains ample amounts of vitamin A (important for bone health and testosterone production), copper (important for heart health), choline (important for liver health), folate (important for brain and fetal health), and B-vitamins (important for almost everything), people tend to forget that liver is a rich source of protein, too. It might look weird to compare it to tofu, but since nothing else really compares to liver – and tofu is really easy and really fun to pick on – I went with the soy-based meat alternative.

10. What’s your favorite protein source?

Give me a shout, Apples. What protein do you favor? What have I left out? (To comment, simply click on Comments below to log in to the blog forum, or proceed directly to the forum.)

Note: “Cows’ milk is for baby cows,” the saying goes. You’ll notice I left cheese and milk out of this list. While I like a good aged gouda, I wanted to make this list as all-inclusive as possible – and potentially allergenic dairy proteins are not suitable for everyone. Raw dairy is healthy and enjoyable for many people who can tolerate it, but generally, I think quality meat works better for more people than quality milk. Cheese, the fermentation of which denatures some of the problematic components while increasing beneficial nutrients, is generally better tolerated than milk, especially aged cheeses like gouda. Cream and butter are fine in cooking (or coffee), because I don’t fear saturated fat, but I am concerned about folks who substitute nutritious meat with highly-processed cheese.

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840 Comments on "Top 10 Best & Worst Protein Sources (vegetarians take note)"

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Sonagi
Sonagi
9 years 2 months ago
Kidney beans don’t deserve the bad rap you give them. Like their colorful cousins, red, black, and pinto beans, kidney beans are high in flavonoids. The flavonoid mix differs among the varieties, so it’s good to include all of them in your diet. Kidney beans are larger and thus starchier than black or pinto, but the differences in carbs, protein, and fiber are not significant. Beans are appropriate in small quantities as a side dish along with generous servings of produce. Heme iron enhances the absorption of non-heme iron, so I try to include a little animal protein with my… Read more »
Utah
Utah
5 years 7 months ago

I like beans

running bare
running bare
5 years 2 months ago

Beans, beans, the magical fruit will make your pants go rooty toot toot. The more you eat the more you toot, the more you toot the better you feel. So let’s have beans for every meal.

redmond
redmond
4 years 11 months ago

Yeah ok, but if I eat beans and the other guy in the elevator eats steak, I fart, he drops from a heart attack…who’s the winner?

Australia
Australia
4 years 8 months ago

you totally butchered that rhyme

Eddy
Eddy
4 years 4 months ago

You’re dumb

Helen
Helen
4 years 2 months ago

Excuse me…but, I think the original
version was: “prunes, prunes the musical fruit, the more you eat the more you toot”. Just sayin’!!

dill
dill
4 years 23 days ago

i think it was
” beans, beans, good for the heart. the more you eat, the more you fart”.
just saying

Keith
Keith
3 years 11 months ago

Beans, beans, good for your heart, the more you eat the more you fart.

Diana
Diana
2 years 8 months ago

Beans cooked properly will not cause intestinal gas….
Soak for 24 -48 hours (if they start to sprout..even better!)
Rinse THROUGHLY
Add fresh water to beans, bring to a rapid boil for 10 minutes
While they are boiling skim off the foam that rises to the top
Finally finishing cooking on low heat until done (should take several hours)
The finished product is beans anyone can enjoy with out all the discomfort.

Beanie8303
Beanie8303
2 years 8 months ago

Another version is:

Beans, Beans, The magical fruit,
The more you eat, The more you toot,
The more you toot, The better you feel,
So eat your beans with every meal!

poop
poop
2 years 5 months ago

that is so funny

Mary
Mary
2 years 3 months ago

To take the “gas” out of beans, do rinse well and whle they are cooking…add a pinch of baking soda. My grandmother said so and I’m 72, so that trick has been around a longggg time.

ruthie
ruthie
5 years 2 months ago
I think the author of this article knocks to many good foods. Such as, but not limited too, beans and lentils. I understand this article is geared towards protein but some of the other foods you list as bad have other required nutrients we need. I did not see soy products mentioned at all even though they are a very good source of protein. In fact soy products, such as tofu, have almost the same quality of protein as lean meats. Also peanut butter with bread combined make a complete protein. If I where you I would rename this article… Read more »
RHG
RHG
5 years 1 month ago

Have you read all the negative research on soy lately? It acts in the body as estrogen which is not a good thing when you eat it regularly.

bonita
bonita
5 years 1 month ago

have you just not read much of this website? actually, i’m not sure you even read this article… tempeh is soy! if you wanna gobble down aflatoxins and gluten to satisfy your protein needs, go for it. but if you wanna comment here, you might consider looking closer at what this site is about.

nate
nate
5 years 4 days ago

Soy is on the list. It’s #4.

Jregal
Jregal
5 years 2 days ago

@bonita

Tempeh, although commonly prepared with a presscake that is prone to aflatoxin growth, is a poor substrate for aflatoxin production. Any aflatoxins transfered die off rather quickly. its like pulling a plant out of the soil and setting it back down on baren rock.

Shaktiva
Shaktiva
5 years 18 hours ago

Actually, I thought it was more complete than lists such as: eat meat, seafood, dairy…, naming the obvious. There are differences between mackerel and seawolf, just to name something. And though the fats may be good, I don’t lose a gram of excess weight. Then it’s packed with cholesterol, fats, starch, sodium; things I watch out for.

I’ll try tempeh though, I remember it to be awful but who knows with a nice recipe after so many years.

Shaktiva
Shaktiva
5 years 18 hours ago

This soy and its phyto-estrogens is why women in non-western countries don’t suffer menopause. (probably reduces cancer too)
Indeed, a truly horrible effect.

I mean, if we don’t have menopause or get sick once in while, what do we have to complain about and/or our caretakers will walk away to someone that does needs them.

Yitzchak
Yitzchak
4 years 11 months ago

the person before me is saying phyto-estrogens are good because women have later metopause… what about men? I’m a bodybuilder who’s interested in the vegetarian lifestyle “for animal rights, more so than health”, but this persons reasoning is dumb. If you’re a man stay away from soy. I’m 225 lbs at 6’0, a guy I know who gets all his protein from soy but does everything else basically the same as me is around 145 lbs.
vegetarians men have lots of options besides soy..

Claire
Claire
4 years 10 months ago
Ruthie, I used to think the exact same way as you before I began researching deeper (both sides of all these arguments) and experimenting with my own health. It seems you may have taken this info out of context, as well as other info you’ve read (i.e. peanut butter + bread= complete protein?!) out of context or just developed your own “opinion” towards what you think is best for your health. I’m certainly not trying to knock you or your opinions, but as a health and fitness professional who prides myself on knowing the entire big picture before forming an… Read more »
Joshua
Joshua
4 years 8 months ago
I don’t understand why everyone is making such a big deal about soy products and their phytoestrogen content and the effect it has on our body. ALL PLANTS HAVE ESTROGEN HORMONES. Without these hormones plants would not be able to grow. Phytoestrogen is tremendously weaker than that of the human estrogen hormone and its effects on the male/female body have more positive effects than bad. SOY products are considered to have one of the highest amounts of phytoestrogens…. as well as LEGUMES, WHOLE GRAINS, GRAPES AND OTHER FRUITS, PEPPERS AND GREEN LEAFY VEGETABLES. Soy and other legumes, and whole grains… Read more »
Sarah
Sarah
4 years 7 months ago

Not sure where you are getting your info but some things are not accurate. Tofu is not a good protein source. It is so highly processed and creates deficiency in the body over time. I see this in my clients all the time when they come to me on a diet high in soy protein. Saturated fat is required by the body to balance hormones and absorb nutrients. Avocado and coconuts contain very healthy forms of saturated fats. They should not be group into “bad” fats or trans-fats. Very different in the way they affect the body.

crissy
crissy
4 years 7 months ago

unfortunately soy is almost one of the worst foods to eat now, besides corn. Over 90% of the available corn and soy is now GMO which is NOT healthy. If your finding organic soy, that is great, but other than that, you should not eat it.

Gabby
Gabby
4 years 3 months ago

Soy is not healthy at all, most of the soy that is being produced now is GMO and even organic soy can get contaminated with GMO soy. Make some research about GMO and you will see why is so dangerous and unhealthy for you.

Mary Ellen
Mary Ellen
4 years 3 months ago
STOP EATING CONVENTIONAL SOY!!! As has been stated… 90% of soy and corn in this country is GMO! You are killing yourself! If you are devoted to soy, ALWAYS buy organic. No exceptions. I don’t believe in the whole soy craze, even organic soy. Primarily, the phytic acid in soy leeches nutrients from the body. The vegetarians of the 70’s all seemed to understand about phytic acid… now most people don’t. Fermenting soy removes (or at least reduces) the phytic acid. I’m tired of hearing that Asians consume mass quantities of soy and have good health. To my understanding, that… Read more »
Nick
4 years 3 months ago

“Good” and “Bad” cholesterol are a myth, haven’t you heard???

Beverly
Beverly
4 years 1 month ago

The rhyme goes “beans, beans good for the heart, the more you eat, the more you fart”

Elle
Elle
4 years 1 month ago
You are urgently in need of education. A) You speak with certitude and authority, although you have surely not ever examined any respectable documents or publications. Peanut butter? It is not a nut, it is a group of fungi more than anything. Bread? What lunacy propels you? Humans get damaged from eating whole grains, we are assuredly not designed for whole grains, or meat, with such a complicated digestive system, 19x the transit time needed to safely expel bacteria-laden, rotting meat. Soy? Oh, your pardon is begged for insisting that you have fallen into the depths of idiocy. Soy, also… Read more »
M J Myers
M J Myers
4 years 13 days ago

Processed soy puts your body into fat storing mode. Not such a good protein source if you want to loose weight.

Dajeremy
Dajeremy
3 years 11 months ago

Quinoa is not a grain…..Just sayin

shadow
shadow
3 years 6 months ago

That’s not true. Do some research. That’s one of the governments lies about nutrition. And peanut butter is rancid and full of mycotoxins.

Rositsa
Rositsa
3 years 5 months ago

You have totally missed the point of primal lifestyle

dan
dan
3 years 3 months ago

Beans beans the finest fruit the more you eat the more you toot the more you toot the better you feel so eat beans at every meal

Zsaire Gable
Zsaire Gable
2 years 7 months ago
Beans and lentils are not complete proteins however. They need to be mixed with a grain in order to make a complete protein. Soy, unless fermented is toxic to humans and will cause problems for most unless their genetics are adapted to them. For most westerners eating soy will typically depress Thyroid function which along with other toxins will eventually lead to Hypothyroidism if not worse, auto-immune thyroid disease. Peanut butter is a prime cause of inflammation in the body as are grains due to their high lectin contents. Unless the grains are sprouted this lectin is carried over into… Read more »
Phoebe
Phoebe
2 years 3 months ago

Actually, I think the value if soy has recently been reassessed. Many women, my mother included, have found that increasing soy in their diet makes them feel worse. Additionally, in Chinese medicine peanuts are considered “damp causing,” and peanut butter is frowned upon. I’ve found that as I get older (I’m 36), peanuts and cashews don’t give me a boost after I eat them, the way almonds do. It’s almost like I have a “sugar crash” afterwards. I’d recommend almond butter over peanut butter for protein.

Pam
Pam
1 year 14 days ago
Just to clear up earlier comment by aposter saying peanuts are fungi! This is incorrect and they belong to the legume family. The peanut or groundnut (Arachis hypogaea) is a species in the family Fabaceae (commonly known as the bean, pea or legume family). The peanut was probably first domesticated and cultivated in the valleys of Paraguay.[2] It is an annual herbaceous plant growing 30 to 50 cm (1.0 to 1.6 ft) tall. The leaves are nyctinastic, opposite, pinnate with four leaflets (two opposite pairs; no terminal leaflet); each leaflet is 1 to 7 cm (? to 2¾ in) long… Read more »
Sharon
Sharon
8 months 13 days ago
We have dirtied our world and therefore dirtied our food. We have over produced farmland and depleted the nutrients so our food is less nutritional. We have added pesticides, (which blow over onto the organic soil, so no ones really knows if the organic food they buy is truly pesticide free unless they test it). We have altered our weather system by polluting our air. So the rains do not fall where they are supposed to, which produce droughts and cause famines. In turn force governments to turn to less natural ways of production so we can feed more people.… Read more »
Westerman
Westerman
4 years 11 months ago

just watch out when eating too many dried beens they are high in Uric Acid.

Marie
Marie
4 years 1 month ago
Gees Elle … got much of a problem with people who do not agree with you? “Oh, thank goodness we’ll be rid of people like you sooner, rather than later.” “How DARE you speak with authority when nearly everything you said was wrong and/or stupid? Shut up and listen to those who look and feel better than you at twice and triple your age, Doughnut Brain!” Does “eating healthy” make everyone turn into such rude B*&^% ??? You do nothing to educate anyone when you are so rude and arrogant. Come on here and cite facts rather than crap on… Read more »
tim
tim
3 years 6 months ago

me too

AARON
5 years 2 months ago

kidney beans is not for everyone….have you ever heard of eating right for your blood type….i’m type “0” and kidney beans is a no-no for me…..

Steve
Steve
3 years 10 months ago

Ou cantThe bottomYes, I’ve heard of the blood type diet. Sadly, this is a work by a self-deluded pseudo-scientist who used questionable practices to support his pet theory that blood type dictates what we should eat. His research is not reproducable and he uses a great deal of rationalization to support his crazy conclusions. In the end regardless of blood type he would have you eat a starvation style diet of one sort or another. The bottom line is that his theory doesn’t work, and like Ornish,

AARON
5 years 2 months ago

actually kidney beans should be eaten by “b” blood type only……

AARON
5 years 2 months ago

actually kidney beans should be eaten only by individuals with “B” blood type…

check out this site: http://intraspec.ca/blood.php

Jason
Jason
4 years 5 months ago

There is absolutely no evidence that blood type has any effect on what is and is not healthy for you. The book “eat right for your type” has been highly criticicized for being filled with faulty research and pseudoscience.

Steve
Steve
3 years 10 months ago

Amen!

danny beauchamp
danny beauchamp
5 years 24 days ago

The #1 protein is blue-green algae and of those, spirulina is best at 70% protein. Beef is less than 15%! Spirulina is a whole food and a complete protein. it also has all the esential amino acids, tons of vitamins, high amounts of DHA (healthy brain fats), as well as the second highest choliphyl contect (chrorella is first). i get pills that are 50% spirulina and 50% chlorella and i take 1/4 pound daily, 2oz of each.

Arianna
Arianna
4 years 9 months ago

Blue-green algea would be a good source of protein but the problem is our bodies can’t process it. It’s a false source of Protein for humans. Don’t waste your time with it.

Joe
Joe
4 years 8 months ago

Nonsense! Spirulina and Chlorella are two of the most nutrient dense foods on the planet. The protein is complete and bioavailable. Some where along the line you were mis-informed.

Ailish
Ailish
4 years 3 months ago

blue green algae is a good protein source,,, it’s the vit B12 analogues that are not bioavailable (our bodies cant convert it to a usable form…. ergo vegan? supplement B12

Helga
Helga
4 years 11 months ago

SO, I have read all of the comments below and still need to find a good combination for myself. I cannot eat dried beans, tomatoes, potatoes (any kind) or any other high potasium foods. My husband, after seeing “Knives over Forks” wants to go on a vegan diet. Well, that’s just fine but without the above foods in my diet to help with protein there’s little left. Any thoughts on how to get protein without meat or beans etc. Can’t eat quinoa and tofu all the time.

Ryan
Ryan
4 years 10 months ago

I get protein without meat or beans. Most comes from raw grass-fed milk, and a small amount comes from grains (rice, millet, buckwheat). Fat comes from milk and grass-fed butter or ghee. As long as you can eat dairy, there is no need to eat meat or beans.

Colin
Colin
4 years 8 months ago

Ryan, Read the post you were replying to and think about it. Helga wants a vegan approach and that automatically says NO milk. Ovo-lacto vegetarians drink milk (and eat eggs) but vegans do not. To Helga, proteins are all around, fruits, veggies and grains all contain protein to some extent. Also remember that we overeat proteins in many Western societies. Unless you are a training athlete, you are likely consuming too much protein on a standard Western diet.

Helen
Helen
4 years 8 months ago

will does your dairy come from grain fed cows or range, I heard that it makes a difference, I absolutely love greek yogurt and have it every morning with blueberries or one of my favorite fruits, I am also very skeptical of eating fruit that is sprayed, do as much washing as I can, are we becoming paranoid or do we need to be this visigliant

Annie Sires
4 years 8 months ago

Knives over Forks is a problematic movie, as it skews data, blatantly changing the truth to fit the propaganda.

http://slowburnfitness.com/forks-over-knives/

http://foodfreedom.wordpress.com/2011/07/07/forks-over-knives-or-how-to-pretend-to-be-an-expose-documentary/

http://www.fathead-movie.com/index.php/no-bologna-facts/

There is a lot of science that is left out of “Forks over Knives”. It’s a movie, mostly fiction, and made by Hollywood…

need we say more?

Bonnie Kaake
Bonnie Kaake
4 years 5 months ago
“Forks over Knives” and the book “The China Study”, are examples of the most comprehensive scientific research ever done on food and nutrition. Definitely the most reliable source of information on optimal nutrition ever written or documented. If you actually read the study and watched the movie, you would realize this. So many people have been so misinformed for so many years that it is difficult to admit how very wrong we have been, even when the facts prove otherwise. In three months of dietary changes, after watching this documentary (not fiction) and actually reading the “China Study”, my family… Read more »
Alex
Alex
4 years 4 months ago

My husband dropped his cholesterol from 240 somewhere down to 170 or 160 just by increasing his exercise (started a work at home program six days a week), cutting out fast food and soda, and fish oil supplements and watching the excess salt he added to his plate. As far as “facts” go, they change every decade or so. For the longest time egg yolks were “bad” for you, but now they say that they are good. Wait a decade, see what changes

yair
yair
4 years 6 months ago

basically you should eat a lot of whole grains, and because of the potassium restriction eat small amounts of legumes for the whole protein diet. as for the type of legume – some have less potassium than other (chickpeas for example)

Steve
Steve
3 years 10 months ago

Too bad then that grains are bad for you. They are highly inflammatory which may be why Eastern Indians have 400% higher incidence of heart disease than the typical American.

Bonnie Kaake
Bonnie Kaake
4 years 5 months ago

Helgo, There are many options for getting sufficient protein, even omitting the items you cannot eat. Try smoothies made with fruits,vegetables, and add spirulina, rice protein, whey protein, or any of the other great protein powders available at health food stores. Be sure to purchase only non-GMO (non-genetically modified). These protein powders are wonderful and can be added to many other foods as well. We add protein powders to our daily oatmeal breakfast and to our homemade vegan breads from our bread machine. Best recipe book from our experience has been “The Happy Herbivore”.

Petra
Petra
3 years 10 months ago

Just remember that whey protein is not vegan.

Ross RD
Ross RD
4 years 1 month ago

Helga,

Look for a Dorian that specializes in vegan and vegetarian diets. Go to vrg.org.

Dan
Dan
4 years 8 months ago

You might as well have made an article comprised of one sentence, “eat organic”.

The post is fairly accurate other than tempeh or any kind of soy product is not a good source of protein for men due to its effects on estrogen production.

Quinoa beans are amazin but kideny beans are a staple and always will be, because more than anything else its a digestive enzyme.

You also left out kidney as a meat choice, its one of those miracle foods like that has everything you need with a high dosage of protein.

Val
Val
4 years 8 months ago

Quinoa is not a grain!(or a bean as someone noted) and for the great bennefits of soy watch Food Inc and see what they are doing to it before we get it, our naturalpath reccommended never consuming it especially growing children.

Shelene
Shelene
4 years 6 months ago

For the record, quinoa is not a grain, nor a bean, but a seed, and yes, a complete protein (includes all 9 amino acids), and has many other essential nutrients.

Laura
Laura
4 years 5 months ago

Quinoa is a seed.

Val
Val
4 years 8 months ago

Quinoa is not a bean!

Pam
Pam
1 year 14 days ago
While no single food can supply all the essential life sustaining nutrients, quinoa comes as close as any other in the plant or animal kingdom.” That was the pronouncement of researcher Philip White, in an obscure 1955 article on “Edible Seed Products of the Andes Mountains.” While very few people may have read White’s original article, in the last few years his words have been repeated on countless websites and in articles in newspapers and magazines, as quinoa has been rediscovered. Quinoa (Chenopodium quinoa, or goosefoot) is in fact not technically a cereal grain at all, but is instead what… Read more »
Josh
Josh
4 years 8 months ago

Except that temph miso and soy sauce are all fermented products and the estrogen has been broken down(not exactly sure how that works but that’s what everything I’ve read says)

Laura
Laura
4 years 5 months ago

The human body actually does not benefit from “a bit of flesh.” When your body metabolizes any animal product…meat or dairy it creates an acidic environment. Your body attempts to compensate and as a result it leeches the calcium out of your bones. An acidic environment helps cancer cells to grow.

Also while I agree quinoa is a winner…it is not a grain. It is a seed. There is nothing wrong with eating grains. They hold amazing health benefits.

Jason
Jason
4 years 5 months ago

I’m afraid that is an unproven theory with no evidence to support it. Human blood does not become alkaline or acidic based on what food is consumed. Your urine can become alkaline or acidic based on what foods you eat but that will have no effect on your health at all. Also the only way for your blood to become acidic is if you stop breathing for some reason like if you’re choking. Your blood can become alkaline if you’re hyperventilating. other then that not much will affect how alkaline your blood becomes.

kyle
kyle
4 years 4 months ago

BUCKWHEAT – soba noodles 16g protein!

HEMP SEEDS – 1 tablespoon is almost 3 times daily required amount of omegas 3 & 6! 3 tblspns = 10g protein!

anthony
anthony
3 years 4 months ago

I don’t agree with your opinions about kidney beans. Red kidney beans yield one the highest levels of antioxidants out of any food. To suggest that one should stay away from such healthy foods is very irresponsible on your part.

Sharon
Sharon
8 months 13 days ago
We have dirtied our world and therefore dirtied our food. We have over produced farmland and depleted the nutrients so our food is less nutritional. We have added pesticides, (which blow over onto the organic soil, so no ones really knows if the organic food they buy is truly pesticide free unless they test it). We have altered our weather system by polluting our air. So the rains do not fall where they are supposed to, which produce droughts and cause famines. In turn force governments to turn to less natural ways of production so we can feed more people.… Read more »
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[…] Top 10 Best & Worst Protein Sources (vegetarians take note) […]

Michael
9 years 14 days ago
No grains, even quinoa have all the essential amino acids so cannot be considered a complete protein. However these ingredients are often mixed with others that contain incomplete amino acids to form complete ones. This is called “mutual supplemaentation” You just mix two items with incomplete amino acids so that one makes up for the loss of the other. Hummus and pita is a good example and a tasty one at that! I love tempeh, but even that can come mass produced. There are some places that still hand craft tofu, and it is excellent! even to a meat eater… Read more »
Ashley
Ashley
5 years 8 months ago

Would you happen to have a recipe for your lentil and quinoa salad? It sounds good.

Suzanne
Suzanne
4 years 8 months ago

Boiled Quinoa
2 TB olive oil
1 squeezed lemon
1 shredded carrot
2 handfuls of chopped uncooked spinach
1 handful of chopped cilantro
Salt – Pepper to taste

Suzanne
Suzanne
4 years 8 months ago

Oh and diced cherry tomatoes

joan
joan
4 years 6 months ago

nice!

Pam
Pam
1 year 14 days ago
I have used the following and added cooked lentils and also omitted quinoa and just used the ingred. JUST MAKE SURE you rinse the quinoa well even if it says prewashed – or it can be soapy tasting. I run jt under the tap repeatedly for several minutes but you need a very fine sieve or you will wash down the drain. If not sure put a pan underneath to catch or use a papertowel or linen dish cloth and slowly run the water to give it time to drain through. Always get the freshest and fron a well visited… Read more »
Daniel
Daniel
5 years 6 months ago

Actually Quinoa is not a grain, and it does actually have all the essential amino acids. I have to agree with you on the Canadian oysters, though!

Kaye
5 years 3 months ago

Darn, you beat me to it!

Amaranth is another of the mock grains that’s a good source — I’m not sure it contains all amino acids, but it contains one or two that are really difficult to get if you don’t eat meat.

spartan
spartan
5 years 5 months ago

Quinoa is not a grain, it is a seed. It is related to the spinach family, and DOES have all 9 amino acids making it a complete protein. FYI.

kev
4 years 4 months ago

ALL GRAINS ARE SEEDS. I never understood that description. How is Quinoa different? I think it just grows differently. ..maybe its a perennial plant?

shaunamom
4 years 3 months ago

Grains are seeds from plants in the grass family, specifically. Quinoa, amaranth and buckwheat are seeds from plants that aren’t in the grass family, so they’re not considered grains any more than sunflower seeds or cactus seeds would be. However, since they have small seeds and are often used like grains, they get the ‘pseudo-grain’ label a lot of the time.

Bexie
Bexie
5 years 2 months ago

Hemp Protein is a complete concentrated protein.
Low in Carbs, has a fat content that is derived from absolute important amino acids.
And it is natural. Not chemically changed, altered or processed. It is not expensive either.. How does it get any better than that?

The unfortunate thing with foods like the ‘beans’ and many others these days is they are not as organically natural as they once were when growing in their pods in the garden etc.
They are mass manufactured, put in tins sodium added etc.
Leaving alot rancid. So the toxicity level is higher. Sad shame really.

mila
mila
4 years 4 months ago

quinoa DOES contain all 9 essential amino acids ALL BY ITSELF and is, in fact, a complete protein.

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[…] Best and Worst Protein Sources […]

Mike Carlson
9 years 7 days ago

Mark,

In regards to number 2, what do you think of this product? It is a favorite of mine and I would love to get your opinion.

http://www.powerbutter.com

Mike Carlson
9 years 7 days ago

“but you still need bread to make a PB sandwich”

Not if you eat it on a Fuji apple!

Thanks for the response, Mark. Great site.

Sara
9 years 7 days ago

NP, Mike. And yes, it’s always great on fruit/vegetables. In fact our editor and a few of our readers like to top vegetables and eggs with various nut butters.

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[…] should factor highly in your diet too. The 2 nuts I consume regularly are Walnuts and Almonds. These are a great source of protein and fat. They are also the lowest-carb nuts out there. […]

cindy
8 years 7 months ago

ok i like almonds can eat them all day somtimes in place of regular foods,what about walnuts?

lala
lala
7 years 3 months ago

eating too many almonds can give you an upset stomach, so no, you really shouldn’t eat them all day or in place of regular foods. ideally, you should have a /balanced/ diet.

remember, there’s such a thing as too much of a good thing.

iuvenesco
iuvenesco
5 years 4 months ago

Too much garlic?! How do you figure?

Angelica
Angelica
8 years 2 months ago

I’m not understanding why “Cows milk is for baby cows”. We can eat cow but not cow milk?

Creative4aReason
6 years 10 months ago

My father was a farmer and he used to say, “We are the only animals that want to continue to drink milk as adults. Then we drink the milk of an animal that is 250 pounds and we wonder why we have health problems.”

Keith
Keith
6 years 8 months ago
I think the best sort of dietary suggestions are ones based on data. Evidence that cow or goat’s milk is harmful for human consumption is negligible- in fact, much to the contrary. For many people, it is their largest source of calcium. Similarly, there is little evidence that organic vegetables are healthier. If you can afford it, and think that it is in your best interest to eat organic, go ahead. However, it would be extremely difficult to feed most of the world’s population if mass-produced foods were eliminated entirely. People seem to think that foods are all or nothing-… Read more »
Candace
Candace
6 years 8 months ago
“However, it would be extremely difficult to feed most of the world’s population if mass-produced foods were eliminated entirely.” That is probably very true, but then how did the world become so populated in the first place? Healthy people in more isolated, primitive groups tend to have fewer children by choice (it’s not simply a result of disease killing off most of them… see Weston A. Price’s “Nutrition and Physical Degeneration”). Also it’s not the job of those in the West to try desperately to save every starving human being in the rest of the world, even if we’ve been… Read more »
taylor
taylor
6 years 4 months ago
Dude, you’re so wrong!!! Cow milk is definitely bad for you. It contains unnecessary saturated fats and hormones for the cow to produce milk faster, as well as blood, YUMMY!! Organic anything is better, NO EFFING DOUBT. And it does matter whether or not you get it from pasta or chicken; those are two totally different food items. One being from an animal and the other, a grain. One is a complete protein, and the other isn’t. You’re right on the balanced and varied diet though. Fad diets are dumb, ’cause all you need is moderate exercise and knowledge of… Read more »
Anon
Anon
6 years 2 months ago

“However, it would be extremely difficult to feed most of the world’s population if mass-produced foods were eliminated entirely.” – Keith

If people were smart they’d shirk their brainwashing and empty monetary conditioning so families could grow all of their own food – this is entirely possible to do in any climate. Scarcity is a myth propagated by the Captains of Industry to further their own profit of worthless created-out-of-debt, backed-by-nothing cotton-linen paper and empty digital data.

Sprucetop
Sprucetop
5 years 8 months ago

There is a plethera of reliable information that indicates that dairy (especially milk) products are indeed very harmful for human consumption. A good place to start reading is well researched book called The China Study.

joe
joe
5 years 5 months ago
check out the China Study that looked at the population of rural China and the occurance of cancer. It concluded that the consumation of dairy and meet,as a primary part of the diet has a direct connection to higher rates of all types of cancer and illness. After all if we were ment to eat meet why do we have to cook it and why do most mammals ween their young off milk at around 6 months and we continue to drink it our whole lives. Not to mention that we are the only mammals that drink the milk of… Read more »
Kari
Kari
5 years 1 month ago

Actually, drinking pasteurized milk is very bad for you. It’s because it is all homogenized now. That means the fat is broken down throughout the milk. Then that microscopic fat inflames a human’s arteries. Then cholesterol comes to put out the fire, so to speak. That’s how arteries get clogged up.

Raw milk, not homogenized is fine.

Chris
Chris
5 years 20 days ago

I know of somebody that got a paralyzing condition from drinking raw milk in the south. Stick to pasteurized milk.

Sharon
Sharon
8 months 13 days ago
We have dirtied our world and therefore dirtied our food. We have over produced farmland and depleted the nutrients so our food is less nutritional. We have added pesticides, (which blow over onto the organic soil, so no ones really knows if the organic food they buy it truly pesticide free unless they test it. We have altered our weather system by polluting our air. So the rains do not fall where they are supposed to. We add hormones to our food and animals that are not supposed to be there. We have now genetically changed our foods. I can… Read more »
Jordan
Jordan
5 years 10 months ago

I drink half a gallon of milk a day and I don’t have any health problems….

amy
amy
5 years 9 months ago

You will!

Todd
Todd
5 years 9 months ago

I hope it is organic milk from grass fed, clean cattle. The factory milk is so bad for you, although I am living proof that you can survive on it (used to drink tons of factory milk growing up, 2-3 gallons a week).

spartan
spartan
5 years 5 months ago

Just wait….

Jeff
Jeff
5 years 4 months ago

there’s nothing wrong with milk, its a source of protein and a great source of calcium

Sonia
Sonia
5 years 2 months ago

And if he never gets sick from the milk, please don’t be disappointed, Amy and Jordan.
In the end, we will all die of something.

Let’s not be so smug about being healthy. For everyone, it’s just a question of time.
Health conscious people sometimes sound like :
“I am eating sooo right and they are eating sooo wrong… aren’t I good and aren’t they gonna get sooo sick!”

NLP
NLP
5 years 13 days ago

Yet. My husband has done that for years & he’s “healthy” from a conventional standpoint. I found a whole health Dr. who I just started seeing for myself & can’t wait to get my husband through the door. His body & mind are so out of balance. Milk isn’t the only red flag but it is a great sign that there are probably some major deficiencies & imbalances.

Colin
Colin
4 years 8 months ago
How is that salient. Anecdotal blathering is nothing more than an unsupported opinion bolstered by isolated experience and without a whole picture. I haven’t had a glass of milk in 10 years and I don’t have any health problems….. My statement means as little as yours does. The dairy industry promotes milk through convincing people they need calcium, but kelp, collard greens, turnip greens, almonds, kale, parsley, figs, and MANY more food products contain MORE calcium than whole milk. The other thing they don’t want you to know is that the reason there is a trend toward older people needing… Read more »
MP
MP
4 years 7 months ago

I grew up drinking raw milk. When I started to drink pasteurized milk, all sorts of digestive issues started for me. 20 years later I discovered it was the milk. Now that I have substituted mostly coconut products, I no longer have acid reflux or other digestive issues. Plus I have also started a special way of combining my foods which has helped even more! So, no peanut butter on my fruit. I eat all my fruit plain and by itself–can’t mix with other foods as it digests more quickly than other foods.

jade
jade
5 years 10 months ago
Your father milked cows that were only 250 pounds? What’s he milking – calves? Don’t have much faith in his skills/opinions. And we eat their meat – by that logic shouldn’t that cause the same health problems? Anyway, trust me, most (if not all) cows/bulls would continue to drink milk into their old age if someone (mom, the farmer) would let them/feed it to them. Cats drink milk their whole lives too – dogs would too but it’s not a ‘tradition’ to do so, so people don’t feed it to them. Some people can’t tolerate milk – they shouldn’t drink… Read more »
Muser
Muser
5 years 7 months ago

ummmm… Yes, we eat their meat. But not their feces. Cow feces are bad for you, even though we eat their meat. Interesting the way not everything that comes from an animal is suitable for ingestion.

a pine
a pine
5 years 6 months ago

how thick are you? because we eat meat milk is fine. then you go on to say ‘trust me’… milk is drank my calves that have four stomachs, we have one…
and the point about not cooking food which side of the argument are you on? you shouldn’t cook food it reduces the content. you cook food to improve the taste but with veg your cooking away the minerals and vitamins.

BlueRaja
5 years 5 months ago

Adult cats are lactose-intolerant…

dee
dee
5 years 5 months ago

Well my dog was raised on milk, eggs and he also loved veggies. He lived longer than most dogs of his breed- he was a pomeranian and died at 17.

Milk may not be a natural food but neither is meat? Seriously, do you have the canines and the claws to hunt and eat on your own?

Pam
Pam
1 year 14 days ago
We didn’t cook meat until fire was developed. It was eaten raw and many tribes ate raw liber, heart, etc. The meat was cooked or dried to preserve it – i.e. Jerky. And I agree on the milking weight issue – 1200 to 1800 pounds is the usual weight. Even in kilograms 250 is too low… You can’t get milk unless the cow is bred and you don’t first breed say holstein heifers until they are over a year old at a weight of 800 pounds and they don’t calve until approximately 283 days later or about 9 months at… Read more »
Rick
Rick
5 years 6 months ago

What kind of tiny cows are these 250 pounders?

Sonia
Sonia
5 years 5 months ago

When he wrote : “we drink the milk of an animal that is 250 pounds”, maybe he meant “we drink the milk destined for an animal that is 250 pounds”, meaning the calf…?

Howard
Howard
5 years 4 months ago
Bravo, Sonia. Yes, it’s quite obvious he was talking about the calves, isn’t it? I’m glad someone else kept the brain switched on. His point was twofold: one, we are the only animal who continues to want to drink milk as adults; not only that, but two, we drink the milk of a 250 pound animal, i.e., we drink milk made for a 250-pound animal. It’s their milk, so it’s the milk of that animal, and how much does a calf weigh? About 250 pounds. When you consider that a baby cow is bigger than most adult humans, the father… Read more »
Sonia
Sonia
5 years 4 months ago

@ Howard
😉

Jay
Jay
5 years 6 months ago

WHAT !!!
If wolves had a way to milk a cow, they would drink her milk and for that matter cows themselves. Try giving an adult dog or a cat milk and see what happens. Guess what, they love it. haha

And why is not eating meat of a 250 lb animal(actually cows are more like 1000 lb or more) does not make you wonder why we have health problems?

Mike
Mike
4 years 6 months ago

If I had a way to fly, I would! Dogs also love chocolate and it can kill them. Many people love heroine, cocaine, ect. To simply say, “they love it” is not a valid argument here.

grace
grace
4 years 19 days ago

my cat does not like milk anymore…she OUTGREW drinking it. we are the most obese nation on earth because a sad majority of the “adults” in this country are “adult children” in disguise. no nation on earth comsumes more dairy than americans. ice cream is bizarro as a food if you have actually cleansed your body of sugar’s toxic effects and residues and mucus causing dairy and go back to it, you would see. milk is only for BABIES, whatever the specie!

Ace
Ace
5 years 5 months ago

lots of other animals drink milk after maturation. Visit India sometime and you will find primates(monkey’s) run up and milk cows routinely.

Just another myth to get over

Claire
Claire
4 years 10 months ago

That’s too funny! I mean, it makes sense and I love it! I should pass that quote on to those of my clients who always argue “ugh…but what am I gonna do without my 1% milk?!” Lol

Claire
Claire
4 years 10 months ago

my comment was in response to “creative4areason”

ashlie
ashlie
4 years 9 months ago

🙂

Rain
Rain
4 years 8 months ago
Growing up on a farm I can tell you cats, dogs, pigs, humans etc. will all drink raw goat and cow milk as adults and relish it! We aren’t the only animals that enjoy milk as adults. It’s just we’re the only ones who have figured out how to drink it as adults. Other animals stop because they need to reproduce more and breastfeeding can inhibit fertility and also breastfeeding can deplete the female animals body of nutrients she needs to survive and reproduce. In addition, it’s not very practical to have adult offspring following you around trying to nurse… Read more »
Mike
Mike
4 years 6 months ago

Just because we found a way to do it doesnt make it right. I can find a way to drive with my feet. That doesnt make it a good idea.

Josh
Josh
4 years 8 months ago

actually almost any animal will drink milk if it’s offered it, think about your pet cat of dog if you’ve ever had one our cat always used to drink milk.

Nika
Nika
4 years 5 months ago

Actually, cow’s (and goat/any other mammal’s) milk is very unhealthy for adult cats and often causes digestive issues, including a pretty good risk of diarrhea. Your cat may not die from drinking milk regularly, but they won’t be feeling too great afterwards. They lack the lacto enzymes required to break down the lactate in milk, aka most mammals, once weaned, become lactose-intolerant

Nicole
Nicole
4 years 1 month ago

That’s why you drink fat free milk! Yes, the amount of fat is for a baby cow, but think of the bennefits of breast-fed babies, I think the health bennefits of milk are numerable! My personal opinion.

sjordan
sjordan
5 years 7 months ago
Cows milk is designed for calves the same as human milk is designed for babies…cows milk varies in protein, calcium, essential fatty acids as wel as others – which can have massive consequences on feeding a babies on cows milk. As with adults milk is constantly promtoed as a good source of calcium, but what is not mentioned is calcium works along side magnesium. The optimum ratio is 2:1..in milk the ratio of calcium to magnesium is 10:1. So too much milk could cause a deficiency and imbalance. But dont get me wrong im a great fan of milk if… Read more »
Nicole
Nicole
5 years 5 months ago

I was thinking the same thing.

LUTA
LUTA
5 years 1 month ago

because one day baby will grow up so that we can taste its meal.

alex
alex
5 years 1 month ago

exactly!

its like “real men eat meet”
but milk is for cookies and kids ja!

Hailey
Hailey
8 years 2 months ago
the highest source of protein is….a blue green algea called Spirulina! By precentage of protein it is over 60% which is higher than beef. It also is fabulous in fro yo, yogurt, apple sauce, shakes, healthy baked goods. Plus a power house of minerals omegas and your body easily assimulates it compared to harder to digest proteins..”its not what you eat it’s what you assimulate”…. I like that you can add superior protein to carb foods without altering the taste too much. Have to add Kefir to the list which is better than yogurt. I make my own from raw… Read more »
Colin
Colin
4 years 8 months ago

Spirulina is indeed a source of protein, but neither your body, nor the body of any human will be able to break it down and use it for anything. it will simply be expelled from your body as waste. Any blue-green algae also comes with risks of the growth of unhealthy microorganisms. BG Algae is also a false source of B12 as there is no evidence that there is much if any usable B12 and the tests are more likely false positives.

Merry
Merry
4 years 8 months ago

This is not true, to my knowledge. Spirulina protein is bioavailable. NASA plans on using it in space. It’s a more expensive source of protein than meat though.
If you really want to look at amino acid ratios of foods, check out nutritiondata.com.

Joe B
Joe B
4 years 7 months ago

Not true! The protein in Spirulina is 85-95% digestible, one of the highest available (the protein from eggs being even more bio-available). And Spirulina is a good source of B12. 36% of the total corrinoid vitamin B-12 activity in Spirulina is human active. Check it out for yourself:
http://www.cyanotech.com/pdfs/spirulina/spbul52.PDF

Lara
Lara
8 years 2 months ago

what about hemp milk???

madhava
madhava
5 years 3 months ago

Hemp is natures’ perfect protein source! If you are not attracted to dead flesh and want high protein, Hemp is the way the truth and the light! http://1st-ecofriendlyplanet.com/04/hemp-foods/

Lemar A
Lemar A
7 years 9 months ago

Garbonzo beans are great as well as they have about 6ish grams of protein per cup and while low calories can keep you going for hours. An egg per day is a good source as well as long as you remove the yolk as that has 100% of the fat in eggs.

Grace
Grace
5 years 1 month ago

It’s good fat 🙂 Eat the yolk!

Martin
3 years 8 months ago

If you are on autoimmune paleo like me eat the yolk only. Egg whites contain enzyme lysozyme that breaks down intestinal lining.

Avi
Avi
4 years 6 months ago
The fat contained in egg yokes are actually a type of fat that is good for you. Plus all the vitamins are in the yoke. Buy eggs from a local farmer who lets their chickens get lots of sun and doesn’t feed them soy, but rather lets them eat a diet mostly of worms and other bugs. Studies show that pastured chickens who get sunshine and aren’t eating a diet consisting mostly of grain and soy will produce eggs containing approximately 3 times as much vitamin D, 1/3 less cholesterol, 1/4 less saturated fat, 2/3 more vitamin A, two times… Read more »
Stuff
Stuff
7 years 7 months ago

Quinoa’s not a complete protein?
So…which essential amino acid is missing?

Annie Sires
Annie Sires
4 years 17 days ago

Soy has phytic acid which cuases mineral deficiencies, it contains isoflavones (estrogen mimickers) that do bad bad things to the body, especially women. Chickpeas also contain phytic acid.

90% of peanuts grown in the US are GMO. Who knows WHAT that will do to us in the future.

I was vegan and became so much healthier when I went back to eating local, grass fed beef and chicken.

Paul
7 years 7 months ago
Being a strict vegan and nutbutter head, I think it way cool that almond butter made number two on this list. But, I balance almond butter, chick peas (via hummous), peanut butter and soy milk, to get most of my protein, with splendid results. Thus, I would remove peanut butter from the ‘evil counterparts to good proteins list’ and would remove raw soy as well. Both are excellent, assuming a lack of allergies. I would also recommend having almonds and peanuts in butter form, since they need to be ground up good to digest. Walnuts and pecans, on the other… Read more »
Frieda Harden
Frieda Harden
7 years 7 months ago

What’s the general opinion regarding cottage cheese as a source of protein? Does it fall into the less processed cheese category with ricotta and such, or is it in with the more heavily processed cheddar, colby and jack?

Thanks, Frieda

iuvenesco
iuvenesco
5 years 4 months ago

Most cottage cheese now has carbon dioxide to retard spoilage.

Aaron
Aaron
7 years 7 months ago

Cashews?

Geoff
Geoff
7 years 6 months ago
hmmmm. I am still not convinced as to why egg whites in a carton are not a viable/healthy source of protein. Your argument against them seems more based on personal opinion than fact. I could use your same argument and claim that if we were meant to eat cooked beef the cow would produce it that way. Or that cleaning a fish (i.e removing the scale/bones/guts) isn’t the proper way nature intended us to eat it. Just because a food is processed doesn’t mean it is loaded with sodium and preservatives and chemicals. The ONLY ingredient listed on the egg… Read more »
Joelle
Joelle
7 years 4 months ago

From what I understand, eating the egg whites without the yolks will cause a biotin deficiency…

Andrew
Andrew
6 years 1 month ago

you mean, too. Dummy.

Jordan
Jordan
5 years 10 months ago

that’s why I add two eggs w yolks with my other 4 egg whites hehe

Petunia
Petunia
5 years 8 months ago
“As someone who appreciates the Buddhist idea of ahimsa, I fully appreciate the motive to not harm any living thing.” Since when were plants not living things? If we did not eat living things, we would soon be extinct (rule #1), that is after our species dies out from eating the garbage we sometimes call food (see rule #1) I agree with eating wisely, but don’t rule out an entire kingdom (one of the only two kingdoms: plants and animals) as not living. If you mean, do no harm to the animal kingdom, then be careful what bugs you squash… Read more »
leanna bartuska
leanna bartuska
4 years 7 months ago

thats smart

Steve
Steve
2 years 7 months ago

Not if is is heated first. Raw egg whites would cause biotin deficiency. Cooked or pasteurized egg whites are fine.

Kernman
Kernman
6 years 4 months ago
For what it’s worth, I agree with you 100% Geoff. Carton egg whites are fine and the FDA requires they put any additives on the ingredient list right? Mine also just says 100% egg whites – so what’s the problem? I’m guessing I’m not going to find much value on this website because I also add fat free cheddar to my carton of egg whites (also a no no according to this post) and top it all off with a healthy portion of low-fat cottage cheese for lunch. Oh well, I guess I’ll move on to another site I can… Read more »
Annie Sires
4 years 7 months ago

Sad thing is that you don’t even realize how all this is not about opinion. Egg whites, “100%” are not actually “100%” but processed and mixed with all sorts of things. The fat free cheese, is mostly processed oils. Eat real food, eat local, and eat nothing processed. That’s the point of this web site, along with the idea of Primal.

Brian
Brian
6 years 1 month ago

Eating egg whites only, to me is like eating rice cakes. What’s the point? The yolk is, in my opinion, the most important and nutritious part of the egg. Also, I personally do not believe in wasting anything and if an egg yolk is the worst thing I am consuming than I think I would be pretty well off.

chris
chris
4 years 8 months ago

what’s wrong with the egg yolk in the smoothie?

Steve
Steve
2 years 7 months ago
I think you misunderstood his point. What I understood from his saying is you need to avoid anything non-organic. And you are not sure the eggs in carton are 100% organic. Plus the yolk which is loaded with essential nutrients is taken away. That’s why you should avoid it and purchase only organic eggs yourself. And it’s not because it is written on the box “100% egg whites” that it’s the only content of it. They probably add a conservative. A carton is not supposed to keep an egg content fresh. A sophisticated shell is. He is not saying eggs… Read more »
Michael M. Koch
Michael M. Koch
7 years 6 months ago

Beef, chicken and salmon? No thanks, I’ll stick to my tofu and peanut butter. Say what you will, but like many vegetarians and vegans, I simply will not consume a dead animal. Ever.

Suzane Wells
Suzane Wells
7 years 1 month ago

OMG–what the heck do you think cavemen ate–animals and fish, nuts and berries from plants and trees. No hunt=no food

Colin
Colin
4 years 8 months ago
How is that applicable to modern life? Do you hunt your own food, run or walks miles upon miles daily, go without food during some winter days and weeks, do you cook over an open flame, do you eat carrion, do you chew bone to get to the marrow, do you have a lifespan of less than 1/4 of the Western average? NO. So stop comparing ancient man to modern man. Also look at today’s human. Was caveman bombarded with artificial toxins, was he overloaded with systemic pesticides, herbicides, hormones, pharm, etc, etc, etc? NO. Neanderthal did indeed eat prodigious… Read more »
Mike
Mike
4 years 6 months ago

THANK YOU COLIN! THANK YOU THANK YOU THANK YOU THANK YOU!!!! I don’t think anyone could have said that better! That analogy drives me insane!

Jason
Jason
4 years 5 months ago
you say that primitive man had a much shorter lifespan. This may be true but there is no evidence that this had anything to do with diet, but rather the harsh conditions out in the wild as well as a lack of medical care and starvation during periods of scarcity.as for eating bone marrow many people following a primal or paleo diet do in fact break open bones to get to the marrow.They also generally avoid those pesticides, herbicides,and hormones by eating mostly if not entirly organic, whole foods.Fasting for periods of time is also common on the diet in… Read more »
Heather
Heather
3 years 4 months ago

And when we talk about ancient man we are talking about ancient homo sapien, not neanderthal. They are two different species of man. We are not neanderthals (we just have some lingering genes from them in us). Sorry, but that is a pet peeve. Grok is not a Neanderthal.

Corey
Corey
6 years 8 months ago

Thanks for your noble sacrifice, which leaves more delicious meat for the rest of us.

Yum!

Ray
Ray
6 years 6 months ago

Michael, your post, like your diet, lacks balance. Nothing wrong in combining meat and vegetable to create a nutritious meal.

Lions kill and eat animals every day. They have evolved to be carnivorous, it’s just what they do, there’s nothing wrong about it.

Likewise, we have evolved to be omnivorous (yes, even you) for a reason. Sure, we can choose to go one way. But don’t be fooled into believing that the choice you have made is the better choice.

tommy d
tommy d
5 years 6 months ago

how do elephants hippos and horses grow so big and muscular without eating other animals?

Max
Max
5 years 24 days ago

Lmao, Hippo’s are vegetarian you nub xD, however your principal is mostly correct (except now you’ve opened yourself up to the point, how are Hippo’s so muscular then? xD)

Jane
Jane
5 years 3 days ago

This was rather amusing. Hippos are vicious. They may not eat other animals, but it doesn’t stop them from killing them.

Avi
Avi
4 years 6 months ago

Hippos do on occasion eat meat but it is rare.

mar
mar
3 years 9 months ago

EXACTLY! I LOVE WHEN SOME IDIOTS SAY TO ME, OH NO MEAT?? HOW DO YOU GET YOUR PROTEIN! …I say just that, THE SAME DAMN WAY AN ELEPHANT , HORSE AND HIPPO GET THEIRS! The strongest beast on earth! People are so uneducated.

Eileen
Eileen
6 years 4 months ago

The movie Food Inc says it all. It will even change what soy source u will eat,,,,,hello sprouted grains and almond butter!

Jeanette
Jeanette
6 years 1 month ago

Here are 341 peer reviewed studies on why a specific segment of the US population lives years longer and much healthier lives than the rest of the country.
http://www.llu.edu/public-health/health/abstracts.page

Lance
Lance
6 years 1 month ago
Michael, I have been a vegetarian for some time and I appreciate your stance. Only recently, I have begun to rethink this – after a review here of Lierre Keith’s book “The Vegetarian Myth”. While I am still researching this, I think the most poignant point made by Keith in her book is that we vegetarians are fooling ourselves if we think that our non-meat diet doesn’t result in the death of MANY animals. This is especially true if we have a largely grain-based diet which has caused near total destruction of the habitats of many (thousands?) of creatures. Our… Read more »
jason
jason
6 years 1 month ago
There is no doubt that the simple fact that we are alive will result in animals being displaced and no matter our diet, there will be animal deaths. However, given the fact that we cannot eliminate All deaths, should we not still strive for the Least deaths possible? Causing the least harm possible? Massive quantities of the grain we grow is used to feed animals in CAFOs. Thus not only are there wild animals dying in the fields, we are then killing yet more for our plates. And, even if you look at the diet of eating 100% free range… Read more »
jason
jason
6 years 1 month ago
cont.. Based on your post, I’m thinking you would agree with the latter. In which case – instead of reverting back to consuming meat, should we not be looking at ways to further reduce the harm & death we cause? Be it buying local & in season, growing our own gardens, limiting grain consumption, buying organic, funding alternate harvesting methods, the list goes on. It seems to me that while veg*nism is ~not~ perfect and still does cause death, it is the best option we currently have – and as such, it is a base from which we can take… Read more »
Lance
Lance
6 years 1 month ago
Jason, These are some wonderful points that I will look into. Thank you for taking the time to offer them here. While doing this research, I am also going to consider as many relevant factors as possible. For instance, is death of animals necessarily bad? (I’m of course not arguing for completely unnecessary death, nor am I arguing in favor of the torture of animals in CAFOs.) If causing the death of animals is bad (seemingly an obvious point for someone who has been a vegetarian for moral reasons), then of course the diet that causes the least death is… Read more »
jason
jason
6 years 1 month ago
Hi Lance, You’ve left me with a few things to think about as well. In the meantime, a few thoughts: > is death of animals necessarily bad? I think this is a good question in so far as, like most things, to me, it is not always so black and white. I personally wouldn’t necessarily always place a value judgment on death; at least not on a high level. To me, for better or worse, death is a part of life. And there are times when one needs to kill in order to live. For instance, someone living ‘in the… Read more »
jeff
jeff
5 years 4 months ago

how can you say its the best option we have? most of the animals we kill are bred purely for that purpose, so they wouldnt be alive anyway as there would be no point of having them in a vegetarian society

ssk
ssk
5 years 9 months ago

The vast majority of grain being grown is for animal feed. The amount of grain it takes per lb of meet is ridiculously disproportionate. When it comes to the environment, pollution, and destruction of rain forests etc., see it for what it is.

Deb
Deb
5 years 7 months ago

Hence the “grass-fed” part

mar
mar
3 years 9 months ago

to the one who said no stores, etc…One can raise ALL the food they need, from the ground and tree’s, …for less money too….Right in their own back yard!

maryke
maryke
5 years 2 months ago
thats the trick with a complex world and systems, where ever the change occurs will bring a change to the whole system. this is where the ethics lie. understanding the interconnections and making a choice. So vegan ism is not necessarily the solution. And the above comment is the most interesting i have seen so far. Vegans do run a risk of health issues later down the track. Unless they are very well informed. And many are not. I believe chia contains 8 or 9 amino acids and it is something i particularly enjoy. i am curious if the author… Read more »
vegetarian
vegetarian
5 years 1 month ago

Indirectly we can cause destruction on many levels. But to compare killing and eating an animal ,with life lost because of loosing habitat(10yrs letter,and the animal has a choice to move to newer grounds,and he probably will) is abysmally flawed.And that same thing is going to happen anyway, because the animals you kill need some food(which will come from the aforementioned destroyed-habitats).

Karen
Karen
4 years 10 months ago
What no vegetarians here have said so far is: none of these intellectual discussions matter. What matters is your answer to this question: can you, personally, kill a chicken, go through the process of dressing it…and still have the stomach to eat it? What matters to me in the morality of my food choices is not how many animals theoretically died to bring me the vegetables on my plate but rather, could *I* be the one to murder this animal myself? It’s abhorrent to me that most people see meat as something that comes in a package at the supermarket.… Read more »
chris
chris
4 years 8 months ago

yes,
I have and I do…

I also kill and eat the vegetables and fruits from my garden and I abort the chicken eggs from my flock.

and have all my life.

Laura-F
Laura-F
4 years 6 months ago

Exactly. Waaaay after the date here, but this is the acid test. Well-said.

Colin
Colin
4 years 8 months ago
“This is especially true if we have a largely grain-based diet which has caused near total destruction of the habitats of many (thousands?) of creatures.” This is just not honest. In the US (not speaking for the rest of the world), 70% of our agricultural grains are used to feed animals. In any culture where meat consumption is the norm, this will be true. It takes 4-5 times the land area (including grain growth and pastureland) to produce the same caloric and nutritional health in an animal compared to plant based products grown in a non-monoculture. A global plant based… Read more »
Merry
Merry
4 years 8 months ago

Livestock contributes a lot to habitat destruction. Where do you think all the grain/soy/corn that goes into raising cattle comes from?

Sharon
Sharon
8 months 13 days ago
I don’t think the death of an animal is the problem here. An animal does not know or care how long it lives. It is the humane way in which we treat the animal that we need to be aware of as extremely important. They can feel pain and misery. They are in our care and whether we eat them or have them as pets we should respect this life. And realize without animals we would not survive. Nothing should be abused. Alas, I speak, but there are so many who will not see things this way. Money and greed… Read more »
Brian
Brian
6 years 1 month ago
Don’t get me wrong, everybody is entitled to eat and believe what ever the want, I just don’t follow the reasoning that vegetarians and vegans give for their dieting choices. I am quite spiritual and believe that everything has an energy which comes from the source of life itself. Therefore, if I were to think the same way, I think I would starve to death. Also, there is not one animal or plant or organism in the world that would not feed on you if it had the chance. I believe that vegans and vegetarians only choose to live that… Read more »
Stephanie
Stephanie
6 years 1 month ago
Hi Brian, I’m sure what you say here may apply to some or many vegetarians/vegans/pescetarians/etc… But I think it’s a rather broad generalization to apply to everyone who chooses not to eat meat or animal products. Personally, I do not have a problem with the consumption of animal products if the animals are raised and treated humanely. Unfortunately, because most Americans choose meat as their main course and eat it with every meal, factory farms have to exist to fill the need. I’d been considering giving up meat and seeing the video below made my mind up. I think people… Read more »
Alessandra
Alessandra
6 years 16 days ago
Oh, boy. Brian, I think you make a few good points, but I have to disagree with you when you mention that vegans and vegetarians make their food choices so that they can say “this is me”. With all due respect, it is an ignorant assumption, coming from someone who has never been on the personal journey that led them to remove meat from their diets in the first place. I think that your answer would change if you realized the amount of soul-searching and fact-checking that most people go through in order to eventually change their eating habits. And,… Read more »
a pine
a pine
5 years 6 months ago

brian your an idiot

being a vegetarian is a moral choice so for me to have made that choice to be individual (quote: ‘this is me’, ‘this is who i am’) is stupid.

tho i also know it would be stupid of you to believe me, as there aren’t any truly moral people in the world. so how can i be one?

ps.
your twat for trying to say i’m a vegetarian for selfish purposes.

ps ps. i enjoyed meat. if i was selfish i would still eat it.

TL
TL
4 years 5 months ago
A Pine – Just a thought, even though I’m responding to your comment over a year later. For me, moral choices usually involve a question of harm. Will this action cause harm to the environment, harm to animals, harm to self, harm to other humans…? That kind of thing. Terms like “idiot” and “stupid” are examples of ableist and insulting language, which I try hard to avoid. And using a slang word for the female genitalia as an insult is also something you might want to reconsider. While I understand that Brian’s statements may have felt disrespectful and hit a… Read more »
Jens
Jens
6 years 1 month ago

I never understand the vegan standpoint. Granted, eating animals may seem cruel, but what about the plants. What if they have feelings too? Eat no animals and eat no plants. What’s left to eat but chemicals, toxins and plastic. 😉 This is why I eat a little of everything, as nature had intended us to in the first place.

Stephanie
Stephanie
6 years 1 month ago
Most people have no idea where the animal products they consume come from and I hope those that don’t know would be shocked at the deplorable conditions pigs, cows, and chickens are raised in and the torturous life their forced to endure so that we can buy their flesh, eggs and milk in the pretty, sanitary packages we find at our grocery stores. For me it is not a question of whether it is morally wrong to eat meat. If the animals are treated humanly while they live and they are humanely killed I don’t have a problem with supporting… Read more »
Stephanie
Stephanie
6 years 1 month ago

Please ignore the typos in that. My cat was climbing my chair and I wasn’t paying good attention. It’s a shame this system won’t let you go back and edit! Oh well…

Brian
Brian
6 years 1 month ago
I may have been vague in my post, but I wasn’t quite prepared to give everybody step by step information on how exactly to eat. But yes, you are right people are used to eating way too much meat, usually half their meal consists of it. You should limit your meat intake to at most 1/3 of your total meal. And what’s more; believe it or not, but this ravaging blood thirsty meat eater doesn’t eat meat at every meal. I believe you need to eat a variety of food, to meet all the needs your body has. As for… Read more »