Protein from vegetarian sources

This article is for vegetarians and their families who want a list of high protein foods from vegetarian sources. Healthy vegetarians must take care to meet protein requirements adequately. Vegans need to be even more sensitive to their body’s needs. I have raw vegan friends who cured themselves of serious conditions, and years later are still thriving on vegan foods. Many people feel vegetarianism supports their emotional/spiritual wellbeing. If you’re going to do it, do it well!

The list of high protein foods from vegetarian sources

1) Spirulina
A rare vegetarian ‘complete protein’ because it contains all the essential amino acids. Spirulina is 85-95% digestible and easy for the body to digest and assimilate. Enjoy spirulina in a smoothie or dressing.
2) Bee pollen
Approximately 40% protein and packed with essential minerals and vitamins. It is one of nature's most completely nourishing super foods. Bee pollen is contains more protein than any animal source; more amino acids than beef, eggs, or cheese of equal weight.
3) Soy products
1 cup of cooked soybeans contain 10 grams of protein and 1 cup of tofu contains 10 grams of protein. While soy products have been a small part of some Asian diets for hundreds of years, they are new to the west. In China and Japan soy products were always made fresh, and often a special treat, unlike highly processed varieties. The verdict is not out on soy. Enjoy in moderation. Choose best quality organic tofu and unsweetened natural soy milks. Fermented soy products like tempeh are easier to digest.
4) Beans and legumes
2/3 cup of cooked chickpeas equals about 10 grams of protein each. Beans contain incomplete protein. This means you need to combine them with other protein containing vegetable foods. Eating beans and grains together is a classic combination and provides complete protein.
5) Eggs Eggs are ‘eggcellent’ protein and a source of quality monounsaturated fat. Go organic and free range because an egg is only as good as the chicken that laid it.
6) Dairy
A good form of protein but…In an ideal world we would get our milk raw and straight from the cow. Raw organic milk and fermented milk products are much better for you than pasteurized and homogenized.
Why? Homogenization breaks milk down into smaller particles. These particles can be absorbed intact, sometimes causing lactose intolerance. Pasteurization was implemented to sanitize milk, but it kills the goodies too. The enzymes in raw milk aid digestion, plus special lactic acid producing bacteria protect against pathogens in the milk.
If you can only get treated organic milk, no worries – here are suggestions to make to make pasteurized homogenized milk protein more digestible:
• Eat yoghurt (it has been re-enlivened with living yoghurt cultures which help digestion)
• Warm the milk with digestive spices like cardamom, cinnamon and ginger.
• Cottage cheese is more digestible when you add a little yoghurt.
• Try goat and sheep products
There are networks in the US providing legal raw milk. Ask around.
7) Protein powder
Whey protein powders are a processed protein option. However a protein powder smoothie is fine as an occasional snack or breakfast. Quality is the key for total health. Look for:• ‘Ultra-filtered’. If you have lactose intolerance choose the even finer ‘micro-filtered’ as this process removes lactose.• No artificial flavours and sweeteners• About 70-80% protein
How to stay healthy eating only vegetarian protein
• Be tuned in to your bodies needs. Eat more spirulina, bee pollen and legumes if you feel you need more protein.
• Are you free from food cravings? For example sugar cravings can be a sign of protein deficiency.
• Take blood tests for serum albumin, iron deficiency and vitamin B12 deficiency a couple of times a year.
• Be aware of these other symptoms of protein deficiency: brittle unhealthy hair, overly ‘moon-shaped’ face, thinking a lot about eating, weight and hunger, shrinkage of muscle tissue, oedema, and slow growth (in children).
• Check if your dietary choices spring from self-kindness or from a sense that you ‘should’ eat that way. Being a healthy vegetarian over years needs to feel intrinsically right for you on all levels. Then go for it!

Why vegetarian ?

1. Health Benefits
Numerous studies have shown that those who follow a vegetarian diet have a reduced risk of certain health problems. In particular a vegetarian diet has been shown to reduce the risk of heart disease, colon cancer, diabetes and strokes. The consumption of many vegetarian foods such as grains, pulses, fruit and vegetables have health promoting properties such as helping to reduce the risk of cancer. On the other hand consumption of meat, especially red meat can increase the risk of certain diseases such as coronary heart diseases. (1)
2. Easier to Digest
Eating meat is more difficult for the body to digest. Meat stays in the stomach for longer and is more time consuming to digest. Switching to a vegetarian diet will see a noticeable improvement in ease of digestion. By eating only vegetarian foods a person will feel less lethargic after eating a meal.
3. Better for the environment.
Producing vegetarian foods is less intensive on the environment than looking after livestock. Animals require a higher % of land space and attention to give a corresponding output of food. With global warming threatening the availability of farming land, this point may become increasingly important. A vegetarian diet places less strain on environmental resources.
4. Consciousness of Vegetarian foods.
Many spiritual traditions promote vegetarianism because it is a beneficial complement to spiritual practices like meditation. Different food types embody different vibrations. Meat embodies the consciousness of animals; this consciousness is more restless and aggressive. By eating this type of food the animal qualities of the meat will be transferred to some extent to the person eating the food. This has an effect on their subtle nerves and makes meditation more difficult.
"When we eat meat and fish, the aggressive, animal consciousness enters into us. Our nerves become agitated; they become restless and aggressive, and this can interfere with our meditation. " (2)
By contrast vegetarian foods do not have this restlessness, they have a mild and peaceful vibration. This is a significant benefit of a vegetarian diet for those who practise meditation.

5. Less Cruelty to Animals.
Many become vegetarians because they don't like the idea of animals being unnecessarily killed. Modern farming methods often lead to poor conditions, where the welfare of the animals is not at the forefront. Being vegetarian avoids the promotion of animal cruelty.

Why should I become a vegetarian?

Millions of people are going vegetarian every year. Please consider becoming a vegetarian yourself, so that you can help create a more compassionate world.
Scientific data suggest positive relationships between a vegetarian diet and reduced risk for obesity, coronary artery disease, hyper-tension, diabetes mellitus, and some types of cancer.
Advice on healthy vegetarian eating...


PROTEIN is recommended including alternative plant-based proteins, such as legumes, nuts, seeds and soy. For example, use cashew nuts, canned chickpeas or tofu in your favourite stir-fry recipe, add some canned beans to soups and salads, pine nuts,pecans or lentils into a pasta dish (see our recipe idea)or have a handful of nuts and seeds as a between-meals snack.


IRON Spinach, broccoli, almonds, wholegrain cereals and lentils are all plant-based sources of iron. To enhance the absorption of iron, try having a food containing vitamin C - such as orange juice - to accompany your meal.


ZINC is especially important to boost the immune system. To include enough zinc in your diet, try snacking on some pumpkin seeds and cashews for a hit. Other nuts, beans and legumes are also good plant sources.


VITAMIN B12 Choose foods - in particular soy milks that are fortified with vitamin B12. Milk, yoghurt and eggs are also sources of this vitamin.


OMEGA-3 ESSENTIAL FATTY ACIDS Good for heart health, walnuts, soybeans and canola oil all contain omega-3 fats. Try sprinkling some walnuts through salads, cooking with a small amount of canola oil and using soy milk on your cereal.


LESS MEAT if the thought of cutting meat out of your diet altogether seems too challenging, try cutting down on your intake as a start. Include more whole plant foods and think of meat more as a side dish than the focus of a meal.
So don't waste your time before its too late. Make a healthy diet by eating more on vegetables.

Vegetarian Food - The Good Food Guide

There are many different reasons why people turn to vegetarianism. It may be a personal choice, it may be for health reasons, or it may be for weight loss. And of course, everyone has their own ideas and opinions on the matter.
Low carb diets are very popular, but should be taken on with caution. If your mother ever told you “everything in moderation” she was probably right! The term “low-carb” is a big generalisation. Many diets rely on selecting the right type of carbohydrate for weight loss and not simply cutting right back on all carbs. You will find there are “good” carbs which don’t pack on as much weight as “bad” carbs. Your body needs complex carbs to survive so avoiding refined carbohydrates is a good idea. You need to find the right foods to eat for a low carb diet.
Combining vegetarianism with your low-carb diet may just be the best option for you, as it has proven to be with so many people around the world. And you’d be surprised just how simple it really is.
So if you have already taken on a low carb diet it may have started out as one of the best things that has ever happened to you. You had a dietary expert telling you to eat as much meat, eggs and cheese as your heart desired. You could go to any restaurant, order the biggest steak they had to offer and since you weren’t eating any bread, potatoes or chips, you didn’t have to feel guilty about dessert! But now the novelty has worn off and you can’t face the idea of another pork chop, omelette or chunk of cheese! If this is you then don’t fret, there is a way to keep your carbs low and spirits high. Why not replace that steak breakfast, lunch and supper with a low carb vegetarian dish?
No, you don’t need a special permit to eat vegetarian foods, and you don’t need to hug trees, wear sandals, burn incense or hum. You probably already eat vegetarian food every day, such as nuts, fruit and vegetables. Now if you can just skip some of those meaty dishes with a vegetarian option, you’ll find this low carb vegetarian diet easier than you ever thought.
Many people believe that vegetarians have a limited diet. They would be surprised! There are so many vegetables, fruit and other foods which can be combined to create the best dish you have ever tasted. You can find meat substitutes which also look, feel and taste like the real thing. Don’t be surprised if your best friend tells you she has changed to low carb vegetarian foods only after she has fed you a divine supper which you had no idea was vegetarian! And she’s not even wearing sandals!