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Understanding Food Labels at the Supermarket

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Understanding Food Labels at the Supermarket

Posted on 22 March 2017 by admin

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by jpeepz

Understanding Food Labels at the Supermarket

Many terms that we know the meaning of from a dictionary, do not have the dictionary definition or even the common language meaning we might be familiar with when they appear on a food label. The words used in advertising can actually be bought and patented to mean whatever they need to mean. Manufacturers could legally call bleached or lye-soaked black beans “purified beans” or “white beans” in the product name.

The Nutrition Facts Panel

The Nutrition Facts product label was developed by the Food and Drug Administration (FDA) to alert consumers to nutrients and calories in foods and beverages. It must list the amount of calories, fats, cholesterol, carbohydrates, sodium, fiber, sugars, protein, vitamins, and minerals per serving, as well as the serving size, and the number of servings per container. The FDA, USDA, Health and Human Services (HHS), and other governmental agencies say they update the Nutrition Facts panel to regulate health claims based on scientific research and consensus panels. The following phrases explain what is in a food item:

Calories and Calories From Fat. This wording indicates the number of calories in a serving, and how many of the calories come from fat. This information is for one serving as defined on the label, regardless of how many items are in the package.

Ingredients. Items in foods are listed on the labels in top down order of their amounts present. In the list, they show up by percentage of the whole with the greatest amount at the top of the list. Fruit drinks, for instance, start with filtered water, sugar, apple (one of the cheapest fruits so it often comprises the majority of many fruit drinks, generally in concentrate form). A good rule to follow is that the fewer the ingredients, the better.

Minerals and Vitamins. Minerals and vitamins are listed by their percentage of daily value (%DV) only and are usually synthetic. Note the dietary amounts of important vitamins like D, A, C, calcium, and magnesium. Make a conscious effort to get natural sunshine for vitamin D, carrots and green vegetables (organic and raw are best) for vitamin A, peppers for vitamin C, and a multi-mineral supplement for calcium and magnesium.

Nutrients by Weight and %DV. This shows how much of each nutrient is in one serving by its weight in grams and by %DV. The %DV is similar to the recommended daily allowance (RDA) of a nutrient, based on a 2,000-calorie diet. Sugars and protein aren’t nutrients and aren’t listed by %DV. Fats are listed as Total Fat and new labeling guidelines now also require that it be separated into saturated fat and trans fat. Of the two, trans fat is the one to be most avoided.

Serving Size. Reading this information clarifies that the size of a portion may not coincide with consumers’ ideas. Pastries may be packaged separately four to a box. The label may indicate that one serving is 400 calories – but that’s for only one.

Meat and Poultry Labeling

Other than for infant formula or baby food, there’s no uniform standard for food dating in America. It is not required by the USDA and state regulations vary. For labels on meat and poultry, wording is provided, such as fresh, organically raised, or raised without hormones, as well as a Sell By date, Best if sold by date, and Best if used by date.

Product date labels refer only to the quality of food, and consumers must determine for themselves when food may have become unsafe. According to the USDA, some common date labels that manufacturers use are defined this way:

The Sell By date indicates how long the store should display the product for sale. Manufacturers generally recommend a product not be sold after its Sell By date, but it is more about flavor than a safety date. Still, if the flavor is thought to degrade by that date, it’s a good assumption the product should no longer be considered fresh after that.

The Best If Used By (or before) date is the last date recommended for product use at peak quality. This is the last day for product use for the best flavor, but is not a purchase or safety date.

Labels may provide guidelines for handling raw meat and poultry, and unless a product is labeled fully cooked, it should be handled and prepared as if raw. Some products that appear pre-cooked, are raw and not ready to eat.

For those who hate to waste food and can accept bland taste, researchers indicate meats can often be soaked in hydrogen peroxide, either as an indicator of or a treatment for bacterial contamination. Profuse foaming indicates considerable bacteria. But since peroxide kills bacteria, if several treatments or soaks no longer induce foaming (as bacteria is concentrated on the exposed exterior) the item may then be safe to eat, although not necessarily flavorable. This is not a recommended practice.

Read and Decipher Supermarket Food Labels

How to decipher the label information on supermarket foods and groceries has become a challenge. The following list of terms contains advertising adjectives used on labels to describe the processing of canned and packaged products so they will appear desirable. This is intended to help them sell better than if the uncolorful truth were printed. Here’s what they really mean:

Fortified, Enriched, Added, Extra, and Plus
These words are generally applied to breads, cookies, crackers, and packaged substances, and mean that during their processing, nutrients (minerals, fiber, etc.), have been removed and vitamins, usually synthetic, have been added. The best quality foods have labels stating 100% of the product you expect to be buying is in it, such as 100% whole-wheat bread, crackers, cookies, and high-fiber, low-sugar regarding cereal. Food labels must list the amounts of macronutrients (fat, protein, and carbohydrate, including fiber) and the vitamin and mineral content of the product.

According to Dr. William Campbell Douglass II in his September 2009 health newsletter Daily Dose , “Fortification is a deceitful practice that tricks people into thinking it’s safe to eat lousy food — not to mention the fact that these foods are usually fortified with only small amounts of shoddy low-quality nutrients, not nearly enough to help someone get what they truly need.”

Made with Wheat, Rye, or Multigrain
Products labeled this way may have very little real whole grain. If you’re looking for a 100% whole-grain product, look for “whole” before “grain”, and “100%”, to ensure you’re getting the healthy food you want.

This simply means that the substance came from a natural source, but after it’s processed, there are no guarantees it will resemble anything natural unless labeled “100% All Natural” and “No Preservatives.” Unlike “organic,” a word which is legally regulated, “natural”, when found in a local supermarket, can mean just about anything.

Organically Grown, Pesticide-free, or No Artificial Ingredients
The Agricultural Marketing Service at USDA is responsible for how the term “organic” is used. Organic meat, poultry, eggs, and dairy products come from animals that should receive no antibiotics or growth hormones. To be labeled organic, a Government-approved certifier must inspect farms where the food is grown to ensure all operations comply with USDA organic standards. Trust only labels that say “Certified Organically Grown” or “100% Organic.”

Under standards adopted by the U.S. Agriculture Dept. (USDA) in 2000 and fully effective in 2002, synthetic or sewer-sludge fertilizers, pesticides, antibiotics, hormones, and medicated feed may not be used in the raising of organic foods or animal products; nor can irradiation, biotechnology (genetic modification), chemicals or petrochemicals be used in food processing, . Food made up of ingredients that are at least 95% organic by weight may carry the “USDA Organic” label; but products using the “100% Organic” label must contain nothing but organic ingredients. [See “organic food.” The Columbia Encyclopedia, Sixth Edition. 2008. (September 25, 2009)].

The Organic Crop Improvement Association, a member-owned, nonprofit organization that provides research, education, and certification services to organic growers, processors, and handlers around the world, is the Midwest’s leading certification agency for organic produce. Their stipulations are that anything to be labeled “organic produce” must be grown on fields that have not been sprayed with insecticides, herbicides, or fungicides, .

Fruit drink
This term generally means there’s little or no real fruit in it unless it is labeled “100% Fruit Juice.”

Sugar-free or Fat-free
This label terminology does not indicate a product is low-calorie or will help with weight loss. The manufacturing process may have replaced sugar with unhealthy ingredients that don’t even taste very good. And it can be labeled this way and still have no fewer calories than the original.

Allergy Labeling

In January of 2006, the FDA set out new requirements for food manufacturers to clearly indicate on product labels the presence of any possible consumer allergens in a product. Even though food processors are supposed to clean machines thoroughly before beginning a new run with different product, manufacturers must state if a product might contain proteins from any of eight major allergenic foods, assuming that traces from a previous substance processed on the same machine might ‘contaminate’ the product enough to

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Understand The Benefits of a Vegetarian Diet

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Understand The Benefits of a Vegetarian Diet

Posted on 18 March 2017 by admin

Understand The Benefits of a Vegetarian Diet

What is a Vegetarian?


Vegetarians eat no meat, fish and poultry. Vegans are vegetarians who abstain from eating or using all animal products like milk, cheese, other dairy products, eggs, wool, silk and leather. Among the many reasons for being vegetarian are health, ecological and religious aversion to meat, compassion for animals, belief in nonviolence, and the economy. The American Dietetic Association has affirmed that a vegetarian diet can meet all known nutrient needs. The key to a healthy vegetarian diet, as with any diet is to eat a wide variety of foods, including fruits, vegetables, many green leafy vegetables, whole grain products, nuts, seeds and legumes. Limit your intake of sweets and fatty foods.


Vegetarian Nutrition




Vegetarians easily meet their protein needs by eating a varied diet, as long as they consume enough calories to maintain their weight.It is not necessary to plan combinations of foods. A mixture of proteins throughout the day will provide enough “essential amino acids.Sources of protein: beans, lentils, tofu, nuts, seeds, tempeh, chickpeas, peas… Many common foods, such as whole grain bread, greens, potatoes, and corn, quickly add to protein intake.



Sources of Iron: dried fruits, baked potatoes, mushrooms, cashews, dried beans, spinach, chard, tofu, tempeh, bulgur, and iron-fortified foods (such as cereals, instant oatmeal, and vegetables are all good sources of iron. To increase the amount of iron absorbed at a meal, eat a food containing vitamin C, such as citrus fruit or juices, tomatoes, or broccoli.



Sources of Calcium: Good sources include broccoli,collard greens,kale,mustard greens,tofu prepared with calcium,low-fat dairy products,fortified soymilk,and fortified orange juice.


Vitamin b12

The adult recommended intake for vitamin b12 is very low. Vitamin b12 comes primarily from animal-derived foods. A diet containing dairy products or eggs provides adequate vitamin B12. Fortified foods, such as some brands of cereal, nutritional yeast, soymilk, or soy analogs, are good non-animal sources. Check labels to discover other products that are fortified with vitamin B12. Tempeh and sea vegetables are not a reliable source of vitamin B12. To be on the safe side, if you do not consume dairy products, eggs, or fortified foods regularly, you should take a non-animal derived supplement.


To maximize production of DHA and EPA (Omega-3 fatty acids found in fish and made by our bodies), include good sources of alpha-linolenic acid in your diet. Alpha-linolenic acid is found in flaxseed, flaxseed oil, canola oil, tofu, soybeans, and walnuts. You can also obtain DHA directly from foods fortified with DHA from microalgae (in some brands of soymilk) and supplements containing microalgae-derived DHA.


Making the change to a Vegetarian Diet


Many people become vegetarians themselves. They totally give up meat, fish and poultry at overnight. Others change gradually. Do what works best for you.Being a vegetarian is as hard or as easy as you choose to make it. Some people enjoy planning and preparing elaborate meals, while others opt for quick and easy vegetarian dishes.


Understanding the benefits of a vegetarian diet


Are the benefits of a vegetarian diet worth it? If you listen to the news, you know that dieting is as much about fads and celebrities as it is about actual nutrition.However, if you are considering starting a new diet and try to choose among many options, do not forget one of the oldest schemes -the vegetarian diet. People choose a vegetarian diet for several reasons.Some simply feel morally opposed to eating animal products. Others want a diet that is healthy for their body type and find this in a vegetarian diet.Whatever your reason for starting a vegetarian diet,you must understand it and consult a doctor before taking this part of the plan of your lifestyle, so you can be sure to keep your body healthy and happy.There are many different types of plans that fall under the “Vegetarian” umbrella. Most people start with a mild form, reducing all forms of pork, and eventually eliminate poultry, fish, eggs and everything, including products that were once alive.


Vegetarians also eliminate animal products that do not relate directly to animals, such as milk and dairy products (like cheese and ice cream). The vegetarian diet changes slowly is preferred by most doctors or nutritionist so that the body has time to adjust to a new regime.If you decide to try the benefits of a vegetarian diet, remember that you will need to replace the protein that your body usually gets when it eats meat. Meat is not the only source of protein, so you can also try other food sources, such as peanuts, or non-food sources–vitamins. It is extremely essential for you to get all the nutrients your body needs, so be sure to consult a doctor or nutritionist before beginning your vegetarian diet.


Changing your diet is an important step in life,so consider the options wisely before you decide.To test the benefits of a vegetarian diet, do not forget to keep eating enough protein in your daily life so that your body has all the nutrients it needs to function.A well-planned vegetarian diet is health-supporting for all ages. While age-related changes affect different people in different ways, a good diet can help to overcome or reduce symptoms of certain problems that may become more common with age.



Written by neko

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What Kind of Food Causes Acne?

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What Kind of Food Causes Acne?

Posted on 14 March 2017 by admin

What Kind of Food Causes Acne?

While there is no scientific evidence that there are foods that directly cause acne, there have been studies showing that certain foods can indirectly make acne skin conditions worse by influencing other factors within the body.

For instance, diet directly affects the body’s insulin level. Insulin is the master hormone that influences all other hormones including androgens (male hormones). Higher androgen levels result in more oil/sebum secretion which can lead to worse acne. Therefore, it makes sense that diets that cause insulin spikes may ultimately worsen acne skin.

So what are the foods that cause acne? While diet might not be the specific cause for acne skin, there are certain foods that have been targeted as more problematic than others when it comes to acne.

Foods to Avoid:

   1. Dairy:
      If there is just one food you remove from your diet in order to reduce acne, make it dairy products! Dairy products are considered to be one of the main foods that cause acne. Dairy products (including cow’s milk, cheese, cream, and yogurt) can aggravate acne for a number of reasons. Many people are lactose intolerant without realizing it and even a mild intolerance can result in acne. Dairy products are also acid-forming in the body. Our bodies need to be slightly alkaline and over-acidity can lead to acne. Consuming dairy, especially non-organic dairy products, can increase the levels of hormones in the body because there are hormones in milk. An increase in hormone production often results in increased sebum secretion, clogged pores, and more acne.

   2. “Bad” fats: Saturated fats and Trans fats.
      Saturated fat is found in animal products, many dairy products, and tropical oils such as coconut and palm kernel oils. Too much saturated fat is hard for the body to break down and can contribute to high cholesterol and heart disease. Not to mention clogged pores. Trans fat should be avoided at all costs! Trans fats are found in processed and packaged foods such as chips, donuts, cookies, and a multitude of other snacks in order to extend their shelf life. All of these processed foods are potential foods that cause acne skin conditions. Trans fats can lower HDL (good cholesterol) and increase LDL (bad cholesterol) and are the worse type of fat for your health. So stay away from processed and packaged foods as much as possible if you are trying to avoid foods that cause acne. *Side Note*: Monosaturated and polyunsaturated fats are the good fats and you want them in your diet. They are found in olive oil, avocados, nuts, seeds, and fish. They help attract moisture into cells and keep skin lubricated.

   3. Refined carbohydrates and sugars:
      Eating refined carbohydrates and sugar (white rice, pasta, white flour, sweets, etc) leads to a surge in insulin levels. This in turn leads to an increase in the production of androgens (male hormones), which then encourage the skin to excrete large amounts of sebum. The end result can be clogged pores and zits. The overproduction of insulin can also lead to weight gain and diabetes. Unfortunately, sugar is found in many foods. It may also go by the names of high-fructose corn syrup, corn syrup, maltose, and dextrose. If you are a sugar lover, try using raw sugar instead of refined sugar or you can use real maple syrup, honey, agave nectar, or brown rice syrup as substitutes for sugar. Most importantly, avoid processed foods and simple carbohydrates, such as sucrose (table sugar), fructose, and lactose (milk sugar).

   4. Fatty meats:
      Fatty meats such as beef and pork should be avoided in order to achieve clear, glowing skin. Cooked animal protein is difficult to digest and often takes several days to get through the digestive system. During this time, it putrefies and creates toxins in the body. These toxins can manifest in acne. As with dairy products, meat is acid-forming in the body and non-organic meats often contain synthetic hormones. If you want to eat meat, the best options are organic poultry (chicken, turkey, etc.) and organic fish. Tofu is a good substitute and if you are worried about not getting enough protein, try eating nuts, seeds, chickpeas, etc. These all contain high amounts of protein.

   5. Excess Salt:
      Salt, or sodium, is a necessary part of our diet because it retains fluid in the body’s cells and plasma, among other things. If you have too little sodium in your diet, you can become dehydrated; however, too much sodium can cause the body to retain fluid. This results in bloating, weight gain, and possible kidney damage. According to the American Heart Association, we should only consume about 2.5 grams (about a teaspoon) of sodium per day! This is far less than the average American consumes on a daily basis. Salt is also rich in iodine which has been linked to acne. If you use iodized salt, consider switching to alternate products such as celtic sea salt which you can find at gourmet or health food stores.

   6. Caffeine:
      Caffeine stimulates hormone production, which, as described earlier, can lead to overproduction of sebum and ultimately clogged pores and zits. Caffeine can also increase some people’s anxiety and stress levels which can also aggravate acne.

Written by pagman13

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Are There Many Types of Vegetarians?

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Are There Many Types of Vegetarians?

Posted on 10 March 2017 by admin

Are There Many Types of Vegetarians?

Vegetarianism isn’t simply a dietary choice for many people, but it’s also a lifestyle choice. Just as there are many subgroups within every political religious group, there are many sub groups within vegetarianism. You can read about the different types below. You may belong to one of these types of vegetarians, or maybe you’re considering one of them?

Lacto Vegetarians

These types of vegetarians don’t eat any meat, but will consume dairy products like milk, cheese and so forth. People become a lacto vegetarian for various reasons, which can range from ethical, religious, health or weight loss reasons.

Some continue to eat dairy products because they feel they need it to balance out their diet. Sometimes someone is a lacto vegetarian not so much for dietary reasons. A common myth is that vegetarians are always healthy. Some choose to be lacto vegetarian because they still like to eat pizza and lots of pasta.

Ovo Vegetarians

These vegetarians do not eat any kind of meat, or dairy products. However, they do eat eggs. Sometimes vegetarians continue to eat eggs because they like eggs, or simply because they feel that they need extra protein to balance out their diet and stay healthy. People become an ovo vegetarian for health, religious or ethical reasons.


Pescatarians don’t eat any meat or dairy, but do eat fish. Some do this because they don’t think fish is an animal. Some eat fish because they feel like it rounds out their dietary needs in terms of protein, and B12, a necessary vitamin commonly found in animal products, but otherwise difficult to find in pure vegetarian diets.


Vegan is a type of vegetarian group that doesn’t eat any dairy products or animal products in general. Vegans more commonly become so for ethical reasons, avoiding all animal products in order to avoid causing harm to other beings. Many who take on a vegan lifestyle also avoid wearing animal products like animal skin and leather.

Some vegans though also choose this lifestyle for health and weight loss reasons. This leads to the vegan subgroups, like raw vegans and fruitarians.

Raw Vegans or Raw Foodists

Raw veganism is a type of vegetarianism that doesn’t eat any food that is heated up higher than 37 degrees Celcius. This generally means that nothing is cooked, in order to preserve the nutritional value. Raw vegans believe that heating up food causes the nutrients to break down and lose its value. The diet generally consists of fruits, vegetables, various nuts, non dairy butters and oils. They avoid any processing.

Raw vegans generally eat organic fruits and vegetables. Some eat raw vegan for ethical reasons, some for health benefits, some a combination of both.


Fruitarians are a subdivision of raw veganism. Fruitarians only eat fruits, so they don’t eat nuts, seeds, animal products and grains. Many fruitarians believe that this is the most natural diet because fruit is something that grows naturally and isn’t processed. This type of vegetarians will more likely eat this way because of health reasons, but also at the same time ethical reasons.

Macrobiotic Diet Vegetarians

This diet revolves mainly around having grains as a staple food, mixed in with things like vegetables and beans. The food is often cooked in pans or steamed. They also tend to eat certain foods seasonally. This type of vegetarianism avoids highly processed food or refined foods. There is a big emphasis on thoroughly chewing food and not overeating.

People eating a macrobiotic diet are more likely to eat for health reasons.

Occasional Meat Eaters

There is a type of vegetarians that eat mainly a vegetarian diet, whether it be lacto vegetarian, ovo vegetarian, various forms of raw veganism or macrobiotic, but also includes meat occasionally into their diet. This is sometimes done by people transitioning into a vegetarian diet, or are including more meat into their diet because they feel it balances out nutritional deficiencies they’ve developed.


Written by leeaurelius
Occassional freelance composer. Interest lies in travel, finance, technology, health and meditation.

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Calcium Reduces Your Weight

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Calcium Reduces Your Weight

Posted on 02 March 2017 by admin

Calcium Reduces Your Weight

Are you astute that the diet you chance may be depleting your bones of discriminating nutrients again increasing your chances of developing osteoporosis? Popular diets may promise quick weight loss, but calcium again other important nutrients are often missing from the menu, which guilt lead to bone loss.

And women who consistently limit what they eat to avoid gaining weight may undermine the health of their bones, according to a study by ARS researchers in California.

The study looked at the eating behavior of women between the ages of 18 besides 50 and create that those classified as “restrained eaters” had significantly inferior bone mineral density and bone mineral good spirits (premier indicators of overall bone strength and health) than women who said they weren’t concerned about what they ate.

“Exercise and eating a well-balanced handout with adequate calcium, are two of the best ways to keep your bones stout and healthy.” advise the researchers.

Calcium is not only felicitous for your bones but encumbrance help you push on a healthy, low commodious diet immoderately. know onions has been increasing media coverage about extended studies program that a diet rich fix calcium helps reduce body fat.

Why is calcium money in weight loss?

Calcium is a fat burner. High-calcium diets seem to benediction burning fairly than storing heavyweight. Researchers put forth this is whereas calcium stored mark fat cells plays a finance role in fat storage and breakdown.

Calcium changes the efficiency of weight loss. Control fact, study meeting see about has shown that the people with the first-rate calcium intake overall weighed the least, and the kin adumbrate the lowest calcium intake had the highest percentage of body commodious.

When overall calorie consumption is accounted for, calcium not only helps support weight reputation check, but charge be associated specifically with decreases in body fat. A dismal prevailing calcium intake is associated hold back greater penchant to gain weight, particularly in masculinity.

Researchers institute that adolescent girls who consumed further calcium weighed less besides had less body fat than girls who consumed the same amount of calories from other sources.

Previous studies have shown that a better calcium intake can block body fat production in adults and preschool children, but this was unaccompanied of the first studies to be present that unaffected might have the flat effect in body-conscious preteen and teenage girls.

But aren’t dairy products fattening?

Some dieters consider dairy products to be fattening, but the test suggests the opposite is true.

Consumption of calcium-rich dairy foods obligation actually help to reduce and prevent corpulence. Over 20 maturing studies show that milk lines actually contribute to might loss.

A extra study in obese adults, presented at the First Annual Nutrition Week Conference, showed that increasing calcium intake by the form of two dairy servings per day could lessen the risk of obesity by since much as 70 percent.

The study provided clinching proves that calcium juice low-fat dairy products can help adjust your body’s fat-burning organization and help keep your weight under control.

Repercussion another study, obese subjects placed on a high-calcium diet, with yogurt thanks to the calcium source, showed markedly greater fat afterlife than those on low-calcium nutrition.

Extended studies conclude shown that dairy calcium is more zippy in reducing constitution weight than other forms of calcium.

Why does diary calcium work so well?

Researchers deem that other nutrients found esteem milk wares act in synergy salt away calcium to reduce fat more efficiently.

Glycomacropeptides (found in whey proteins derived from milk) drag particular, are recognized to create feelings of satiety and fullness and blunt food intake.

Foods that are a well-suited source of calcium teem with cheese, milk, ice cream, baked beans and other dried legumes, dried figs, broccoli, most dark-green leafy vegetables, and soft fish bones delight in those in canned claret.

Written by viniyo

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The Best High Protein Vegetarian Foods

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The Best High Protein Vegetarian Foods

Posted on 26 February 2017 by admin

The Best High Protein Vegetarian Foods

Protein is an essential component of a healthy diet. Protein exists in every living cell in the body. According to the National Institutes of Health, it is necessary in repairing tissues, growing new cells, and producing various hormones and enzymes in the body. The Centers for Disease Control report that the average woman should consume about 46 grams of protein and the average man about 56 grams of protein daily.

Finding high protein vegetarian foods can be challenging. Since meat and animal products are the richest sources of protein, vegetarians need to find it in alternative sources. Among the best high protein vegetarian foods are nuts, seeds, whole grains, vegetables, and dairy products for vegetarians who do not avoid all animal products.

Nuts, seeds, and grains:

The best high protein vegetarian foods are nuts and seeds. Almonds, peanuts, pistachios, cashews, and walnuts contain around 20 grams of protein per 100 grams. On average, peanut butter contains about four grams of protein per tablespoon. Sunflower seeds, pumpkin seeds, and sesame seeds are rich in protein. An ounce of sunflower seeds contains about six grams of protein. Whole wheat bread is good for about three grams of protein per slice.


Some of the best high protein vegetarian foods are vegetables. Potatoes, sweet peppers, and sun-dried tomatoes are among the best vegetables in the category. Beans, in particular soy beans and soy products, are top high protein vegetarian foods. A cup of soy beans contains more than 20 grams of protein. Lentils provide about eight grams of protein per serving.


For vegetarians who only restrict consumption of meat and are open to eating eggs and dairy products, dairy products can be great sources of protein rich foods. A cup of milk contains about eight grams of protein. Eggs also contain eight grams of protein on average. Various cheeses contain some of the highest concentrations of protein. An ounce of cheddar cheese has seven grams of protein. Provolone, parmesan, mozzarella, fontina, and many other cheeses contain similar levels.

Protein is needed in high quantities in the diet because it comes into play in every cell of the body. Adults need an estimated 45 to 55 grams of protein per day, though the CDC suggests that protein should account for between 10 and 35 percent of all calories consumed. Because it is primarily found in meat and fish, the best high protein vegetarian foods are from alternative sources including nuts, beans, vegetables, and in some cases dairy products.

Written by William Menna

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