The learnings on the Holistic Holiday at Sea were immense. I have been studying these topics for years now but each lecture I attended, given by acclaimed doctors such as Dr. Neal Barnard,* reinforced the amazing healing powers of a plant based diet. I would like to share with you some of my take-aways from his lecture on protein and fibre. These 3 minute videos are perfect for helping to answer some questions you may have. Please see his qualifications at the bottom of the post.
- Where do you get your protein? Why is it that vegans are asked this question more than any other? Have you ever heard of anyone with a protein deficiency? The simple fact is there is protein in all plants. Plants are in fact where animals get their protein. The USDA’s recommended daily intake for women eating a 2000 calorie diet is 46 grams of protein. If you ate only broccoli for a day, you would get 146 grams of protein. “If you ate only lentils for a day you would consume 157 grams of protein and 2000 calories worth of carrots contains 49 grams of protein.”- Dr. Barnard. So, have no fear, if you are eating, you are getting enough protein.
- The actual problem the average person faces is consuming too much animal protein. This form of protein has been proven to turn on cancer cells in the body. Read the science behind these findings from Dr. T. Colin Campbell here. During his 50 years of research on protein and its effects on the body, he has concluded that people should consume between 8-10% of their calories from protein. We need to worry less about our consumption of this macronutrient and more about eating a whole food plant based diet. Following this diet will provide you with the micronutrients; vitamins and minerals that your body needs.
- People following a Standard American Diet (aptly named SAD) are falling very short of consuming enough fibre. The minimum recommended fibre intake is 25 grams for women and studies show we are only consuming half of that. Fibre is found in vegetables, fruits, legumes, whole grains, nuts and seeds. There is absolutely NO fibre in animal products. Consuming enough fibre will help your body balance its blood sugar, feel full – which may encourage weight loss, cut its risk of Type 2 Diabetes, lower its odds of heart disease, stroke and certain cancers. It can also improve the quality of your gut bacteria as well as the health of your bowels. Fibre is also known for helping the liver flush out excess estrogen and testosterone in the bodies of women and men in order to keep their hormones at the proper levels. There is no upper limit for fibre consumption so snack on fresh fruits and veggies and avoid packaged foods and animal products!
While on the ship, we were able to watch the new documentary that will be coming out likely fall 2018, by James Cameron, called “The Game Changers”.
This movie tracks The Ultimate Fighter — as he travels the world on a quest for the truth behind the world’s most dangerous myth: that meat is necessary for protein. It explores the impact a plant-based diet has on athletic achievements, endurance and overall health and wellness.
I am excited for this documentary to come out as it truly will be a game changer that will dispel those protein myths that are dragging us down. Keep your eyes open for it! Here is the trailer if you haven’t seen it yet. Spoiler..there is some information in the documentary that is guaranteed to pique every man’s interest in the subject. 😉
* Neal D. Barnard, M.D., F.A.C.C., is a physician, clinical researcher, author, and an adjunct associate professor of medicine at the George Washington University School of Medicine and Health Sciences. He has authored 18 books focusing on health promotion through diet.