Marco Borges - The Greenprint

So no one is really lacking protein. But there is another nutrient that 97 per cent of Americans are deficient in: fibre. A fibre deficiency contributes to all sorts of life-threatening illnesses, from obesity to heart disease to diabetes to cancer. This nutrient is something we should be concerned about, not protein! (More on fibre in Law #3.)

We typically think of protein as coming from animal products. But the best sources of proteins are plant-based: beans, whole grains, nuts and seeds. Even vegetables like spinach have protein. When you eat a well-rounded, varied, plant-based diet, you get all the protein you need.

So – let’s stop obsessing over protein as the ‘cure’ for obesity, overweight, diabetes and other diseases. Let’s start obsessing instead – in a positive way – about eating enough food that grows from the ground or in trees.

Plants top the diets that protect against heart disease, stroke, cancer, high blood pressure, cataracts and macular degeneration. Cancer is often chalked up to bad genes. But according to Colin Campbell, Professor Emeritus at Cornell University and author of The China Study , ‘This is not about genes. Cancer is a function of nutrition.’ In fact, he has called the component of cow’s milk known as casein ‘the most relevant chemical carcinogen ever identified.’ Another plant-based advocate, Dr Caldwell Esselstyn, makes equally unequivocal statements about heart disease: ‘Heart disease need never exist. It is a food-borne illness’.

Clearly, science and growing numbers of scientists support plant-based eating. Research shows that both high blood pressure and high blood sugar – risk factors for diabetes, cardiovascular disease and stroke – begin to fall and normalise within just a week of starting a plant-based diet.

You don’t need to eat animals to get nutrients besides protein, either. You can obtain all the carbohydrates, fats, vitamins and minerals you need from plants, too.

Think about it: where did the nutrition in the animals you have been eating come from? Plants! Plants are the original source of all nutrients. Nutrient-rich plant-based meals will make you leaner and, in the long run, healthier. You will feel great, with your body buzzing with energy and nutrition. Life will become so much easier. Developing the habit of eating plants gives you the energy, strength and health to deal with life successfully – the energy to live your life in a positive, kind and compassionate way, and to make the right choices for yourself, so you can be the healthiest version of yourself, inside and out. What are those choices? Take a look.

BEANS AND LEGUMES When it comes to plant-based sources of protein, you can’t go wrong with a few beans. Or lentils – 75 grams of cooked lentils can provide a whopping 18 grams of protein. Other great sources include black beans, kidney beans and chickpeas, but truly, the options are endless when it comes to beans and legumes. Look for unique beans at your speciality foods store or the farmers’ market. Eating beans or legumes in combination with grains is the easiest way to get all the essential amino acids – the vital tissue-building blocks in protein – in one sitting.

GREEN VEGGIES I am very pro green vegetables. I eat a lot of them, because they are a source of all sorts of healthy vitamins and minerals, as well as fibre. If it’s hard to find a place on your plate for plants, I say put them in your glass. Make a green smoothie every day. It takes five minutes and tastes good, too. Even my children request them. Use whatever fresh fruit and veggies inspire you: spinach, kale or chard, banana, berries or pear. Add the liquid of your choice – I use water (no calories and non-dairy), but you could try almond milk. The possibilities are endless – your smoothie will taste different every time but will always be nutritious.

COLOURFUL VEGGIES Vibrantly coloured vegetables are more than just beautiful; they contain life-enriching phytochemicals. These chemicals provide flavour, colour, scent and valuable nutrients such as antioxidants and anti-inflammatories, which guard against many diseases, including diabetes, cancer and heart disease. The more colours, the better.

FRUIT Eating just a small amount of fruit daily can reduce heart disease risk and improve health. According to an article published in the New England Journal of Medicine in 2016, researchers in China followed more than half a million people for seven years. They found that about 100 grams of fresh fruit daily was enough to lower risk of heart attack and stroke. Apples, peaches, pears, berries and other fruits all contain valuable heart-protective nutrients.

NUTS AND SEEDS Both are terrific protein sources. Just 35 grams of almonds contains 8 grams of protein, while 2 tablespoons of almond butter contains 7 grams. Pecans, walnuts, pistachios and cashews are also great choices. When it comes to seeds, look for sunflower, pumpkin, hemp, chia seeds and flaxseeds. Full of healthy fats and protein, these make great snacks, as well as additions to salads and side dishes. Be sure to keep an eye on your serving size of nuts and seeds, however, as they do pack a lot of calories.

WHOLE GRAINS The latest USDA Dietary Guidelines for Americans noted that most people eat enough grains, but not enough whole grains. The whole grain has the most bang for the bite, including higher nutritional value and more flavour. Nutrients vary by grain type, but generally whole grains are rich in fibre, iron, potassium, magnesium, calcium and B and E vitamins. A 2016 study in the journal Circulation reported that at least three servings of whole grains daily was associated with a 20 per cent lower risk of death from all causes, and a 25 per cent lower risk of death from cardiovascular disease. My favourites are whole-grain brown rice, quinoa and porridge oats.

Quinoa (often classified and thought of as a grain, but actually a seed), in particular, is a great option and also lets you bump up your protein intake. There are 8 grams of complete protein (containing all the essential amino acids) in 185 grams of cooked quinoa, and if you combine it with other protein-rich foods, you’ll quickly reach your recommended daily protein intake while also providing your body with lots of essential nutrients.

VEGAN PROTEIN POWDER For a quick protein pick-me-up, you can’t go wrong with a good plant-based protein powder. Have it in a smoothie as a quick and healthy breakfast or afternoon boost. You can even combine protein powder with some of your favourite recipes like brownies, muffins and pancakes to ensure your meals are protein-packed. Look for USDA-certified organic protein powders with clean and simple ingredient profiles.

PLANT FATS Be sure to eat delicious plant-based fats such as nut butters and avocados. Good fats slow the absorption of carbohydrates, help prevent disease and provide important nutrients. Fats also help you feel full longer. They’re great for energy, and you can add a tablespoon or two of them to your green smoothies.