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Why We Should Have More Vegetarian Protein and Where We Can Get It

Why We Should Have More Vegetarian Protein and Where We Can Get It

Tell someone that you are a vegetarian and it is quite likely that the first thing you will be asked is, “But where do you get your protein?” A vegan friend of mine used to say that she felt as though she spent a significant part of her life explaining vegetarian protein[1] to people.

Consuming the right amount of protein is important but how does plant-based protein compare to proteins derived from meat?

Animal Protein vs. Vegetarian Protein

When digested, protein is broken down into amino acids which are required for most metabolic processes. The main difference between animal protein and vegetarian protein is the types of amino acids that they contain.

Animal proteins are regarded as “complete” since they contain all of the essential amino acids. Vegetarian protein are sometimes viewed as being “incomplete” as some may lack one or more amino acid.[2]

However, there are various plants that are “complete” such as hemp seeds, quinoa, chlorella, and bee pollen. Furthermore, it is easy to combine different plant foods to have complete protein in your meals.

What are the Health Benefits of Vegetarian Protein

The good news is that you do not necessarily have to be a vegetarian to benefit from a plant-based diet! You can simply incorporate more vegetarian meals into your lifestyle. In fact, according to the American Dietetic Association, “appropriately-planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases.” [3]

These are 5 health benefits of vegetarian protein:

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  • You will lower your intake of cholesterol and unhealthy saturated fat which will lower the chances of heart disease.[4]
  • More plant-rich meals decrease the risk of some cancers.[5]
  • Animal proteins have little to no fiber. A vegetarian meal provides a good source of fiber which will lower blood cholesterol and minimize the risks of diabetes.
  • Plant-based foods are more alkalizing since they have a higher pH, thereby helping your kidneys to be healthier as well as preventing kidney stones.[6]
  • Vegetarian foods decrease your chance of developing a stroke or becoming obese.[7]

10 Great Sources of Vegetarian Protein[8]

Tofu

    These days there are many options of foods made from soy, which is a well-known source of protein. Tofu has about 20 grams in half a cup!

    Beans

    Beans come in a range of options that are rich in nutrients that nourish your brain, heart, and muscles. There are roughly 26 grams of protein in two cups of kidney beans.

    Lentils

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      Just one cup has 18 grams of protein, which is equivalent to the protein in three eggs but with less than one gram of fat!

      Quinoa

      Quinoa has more than 8 grams per cup. This includes all the 9 essential amino acids your body requires for growth and repair. Let’s not forget it is also an excellent source of unsaturated fats and fiber!

      Edamame

        Everyone loves having a nibble on these whilst waiting for their sushi, but they are also packed with 8.4 grams of protein in half a cup.

        Peas

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        One cup of peas contains 7.9 grams of protein. On top of that, one cup has almost 100% of your daily requirement of vitamin C.

        Chickpeas

          There are so many ways chickpeas could be eaten – from hummus to salads. Not only do they have around 7.3 grams of protein in half a cup, but they are also high in fiber while being low in calories.

          Vegan Protein Powder

          This should be one that the bodybuilders will love. At 15-20 grams of vegan protein per scoop, it is one of the best fat burners.

          Greek yogurt

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            Probiotics are essential to the health of your digestive system.[9] Eating 7 oz of Greek yogurt will not only give you 20 grams of protein but also help your gut!

            Nuts

            Most nuts can be eaten as a snack. Almonds contain 12 grams of vegan protein in a quarter cup, while cashews contain 10 grams!

            Even Though Protein Is Good for You, You Should Not Consume Too Much of It

            In years gone by, people were taught to believe that there was no such thing as “too much protein”. In fact, Americans used to be told in the early 1900s that they needed to eat over 100 grams daily! Today’s recommended daily intake is almost half of this amount[10].

            Athletes and those who do strength training are also encouraged to eat high quantities of protein. Yet, the reality is that they require just slightly more protein.

            Consumption of too much protein has been linked to health problems such as heart disease, kidney disease (including kidney stones), osteoporosis, and some cancers.

            You can increase your health and decrease the risk of health problems by incorporating more vegetarian or vegan meals into your life. After all, the biggest animals in the world (elephants, giraffes, horses, cows, and dinosaurs) are/were vegan. There is a lot of protein in plants!

            Reference

            More by this author

            J.S. von Dacre

            Writer at Lifehack

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            Last Updated on October 18, 2018

            10 Benefits of Sleeping Naked You Probably Didn’t Know

            10 Benefits of Sleeping Naked You Probably Didn’t Know

            Sleeping is one of the most important things we do every night.

            Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

            So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

            Here are some benefits of sleeping in the nude:

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            Video Summary

            1. It is easier.

            When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

            2. It forces you to be ready to go more often.

            Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

            3. It can make you feel happier and more free.

            Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

            4. Skin-on-skin contact is the best.

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              If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

              5. It could lead to better sleep.

              Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

              6. It can help your skin.

              For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

              7. It helps you regulate your cortisol.

              Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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              8. It balances your melatonin and growth hormone.

              Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

              9. It can keep your sex organs happier.

              For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

              10. Sleeping in the summer is more bearable.

                Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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                Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

                Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

                Sleep well with your naked body!

                With these tips in mind, it’s time to start taking off your clothes at night!

                Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

                If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

                Want to Feel More Energized Throughout the Day? Start With This

                Reference

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