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Natural protein supplements, Organic Cold Milled Hemp Protein, Pure Pea Vegan Protein

Perfect for protein: 10 protein foods for vegans and vegetarians

Like it or not, we can’t get away from it; Western culture has a love affair with eating protein – especially in the UK. And this has ensured that vegans and vegetarians seem to receive little respite from all the questions they get about their choice to go meat-free – in spite of the fact that it’s relatively easy to cater a non-meat diet so one might receive enough of the muscle-building and low blood sugar-combating nutrient that’s protein.

And, when you look into it, all of the non-meat protein options that are possible really shouldn’t come as any surprise. After all, so-called incomplete proteins (such as nuts and whole grains) are capable of blending together to generate ‘complete protein’, which is then brimming with all nine of the essential amino acids that the body very much needs but isn’t capable of producing on its own.

Here follows then a list of some of the best vegan/ vegetarian foods available for providing the human body with health-giving protein:

 

Chia seeds

(2.5 grams of protein per tablespoon)

Serving suggestion: add them to a vegan smoothie

On their own, chia seeds don’t contain an abundance of protein (but some, certainly), yet they do feature the essential amino acids we need – yes, all nine of them. Moreover, as they’re capable of stabilising blood sugar thanks to their combined protein, fat and fibre content, they’re an all-round nutritious food, to say the least. Plus, the specific Omega-3 fatty acids they also comprise (alpha-linolenic acid) can help contribute to lowering the risk of heart disease.

 

Soybeans (and soy products)

(2-21 grams of protein per half-cup)

Serving suggestion: dry roasted soybeans as snacks or in nut and dried fruit mixes, tempeh can be steamed or pan-fried are feature instead of meat in a sandwich, while edamame (immature soybeans in a pod) works as an appetiser and soymilk is ideal with oatmeal.

Owing to how much bang for your buck soybeans deliver in the protein department, they undoubtedly make for great snacks – indeed, a half-cup’s worth of delicious dry roasted soybeans is packed with as much of 18 grams of protein. In terms of other soy-derived products, you might opt for steamed soybeans (4 grams protein per half-cup), tofu (10 grams protein per half-cup) or soy milk (2 grams protein per half-cup), not least as they also offer magnesium, a mineral which is great for aiding muscle development, energy generation and carb metabolism.

 

Hemp seed

(3.3 grams of protein per tablespoon)

Serving suggestion: hemp seeds can be added to both cereals and salads (just sprinkle them on top) or in mixed into shake-drinks, ideally after workouts.

Don’t be put off by the marijuana connotation, hemp seeds aren’t intoxicating in the slightest, yet they’re hugely nutritious. Brimming with fibre and Omega-3 fatty acids, they’re capable therefore of contributing to the battle some have to face against heart disease, metabolic syndrome and obesity.

 

Quinoa

(4 grams of protein per half-cup)

Serving suggestion: you might try pairing quinoa with vegetable beans as a constituent part of a meal, while it can also be used as an excellent ingredient in the making of a veggie burger.

There are few trendier foods around today than this ancient grain (approximately 1,400 different quinoa products are in existence; yes, really!). So, what’s the appeal? Well, it possesses more protein than many similar grain-based food and is rich in fibre, heart-healthy unsaturated fats and the L-arginine amino acid; the latter being likely to promote muscle growth as opposed to that of fat in the body.

 

Spinach

(5 grams of protein per cup)

Serving suggestion: there’s actually many things you can do with a serving of spinach, but there’s probably nothing better than adding it old favourites like omelettes, salads and stir-fries.

 

Peas

(8 grams of protein per cup)

Serving suggestion: add them as a vegetable side as you would to a meat-as-protein meal (without meat, peas are great protein providers for any meal)

Popeye may not like it, but common, too-often-considered-bland peas contain more protein than spinach, relatively speaking. Should you enjoy a ‘cup’ portion of them a day, they’ll also account for 100 percent of your daily intake of Vitamin C, aiding the healthy maintenance of your immune system, among other things.

 

Lentils

(18 grams of protein per cup)

Serving suggestion: give them a go in a soup

Lentils are a terrific option for vegans and vegetarians when it comes to their protein needs. One ‘cup’ serving offers as much protein as three eggs, while their high fibre content ensures they sate hunger very effectively and can reduce fat gain too. Moreover, studies suggest that those whose diets comprise at least four servings a week of legumes enjoy lower cholesterol levels and weight reduction.

 

Shelled pumpkin seeds

(9 grams of protein per ounce)

Serving suggestion: add them to salads or rice dishes or eat them raw

Great for the minerals that are the energy-boosting magnesium, phosphorus and zinc, pumpkin seeds are also packed full of protein – how’s that for a mainstay of Hallowe’en more used to scaring the kids!

 

Almonds

(6 grams of protein per ounce)

Serving suggestion: as they can help you burn fat and carbs during workouts, have a daily serving of almonds before you pop to the gym

Terrific for weight-loss – as much as anything else, that is – the tasty nuts that are almonds have been found in studies to be more effective than a mixture of complex carbohydrates and safflower oil in reducing one’s weight, as part of a calorie-restricted diet. Indeed, this research discovered that in less than six months, the consumption of almonds had contributed to weight loss and reduction in body mass index (BMI) of 62 percent among test subjects.

 

Cashews

(5 grams of protein per ounce)

Don’t just stick to almonds when it comes to your nut-derived protein, though; not only are we talking about the superior protein contributions cashews can make here, but also the fine source of magnesium and biotin they offer. The former mineral’s great for relieving constipation, augmenting cognitive function and improving the immune system, while the latter contributes to the good health of hair and nails.

 

Natural protein supplements

Alternatively, of course, you may find there’s a number of the above foods that simply aren’t for you; you simply can’t eat them – perhaps because of a nut allergy, for instance. In that scenario you can boost your nutritional intake (in addition to non-meat protein foods) through high-quality, naturally derived supplementation. The following examples are both available through us at The Finchley Clinic:

Pure Vegan Pea Protein – a blend of protein derived from golden pea kernels; it’s vegan-certified, lactose, gluten and cholesterol free, features no artificial flavours and no dairy or sweeteners.

Organic Cold Milled Hemp Protein – a tasty, raw, 100 percent-certified organ protein food that contains even more of the nutrient than meat, fish, eggs, dairy and soya; easy to digest and cholesterol-free.

Pure Pea Vegan Protein, Thinner G, Weight Management

Use your head to lose weight – and go the sensible supplement route

Newsflash: there’s no silver bullet; there’s no quick fix; no life-hack. There’s no way to cut the corner when it comes to losing weight. Should you be seeking and then suddenly think you’ve found a genius product that will ensure you lose weight merely because it persuasively says it will; don’t believe it. If you go on to buy and consume it, you’ll have been conned. No such product exists; no such weight loss programme that supposedly follows a process to result in ‘proven’ success exists. Now, there are naturally-derived supplements out there that will – to a certain extent – help your weight-loss efforts (we’ll come on to them in due course), but primarily, there’s only one way to lose weight properly and successfully and without harming your body: eat healthily and exercise regularly.

 

Responsibility and motivation

Ultimately, without the desire to lose weight and the drive to do what it takes and see it through, you won’t achieve your weight-loss objective. In short, it’s down to you – it’ll be an effort and you’ll have to undertake it and keep going to achieve your goal. There’s no other way. It’s about taking responsibility, making the changes to your lifestyle you must and sticking with them. Food for thought: it’s been said that it takes three full weeks (21 days) to alter and/ or adopt a habit; that in itself then, so the psychology supposedly goes, isn’t an overnight transition – it’s something you have to throw yourself into, commit to and keep going with.

But, at the same time, don’t expect too much too soon; don’t put too much pressure on yourself. Otherwise the whole thing could become overwhelming. To lose weight, you should set an ultimate goal (a particular weight you want to lose or get down to), but in doing so, set smaller, short-term goals as you go on with your healthier-eating and exercise regime. And bear in mind too, though, that because you are losing weight, you’re going to be doing something that’s better for your body day after day, so once you’re away and going, there’s a good chance you’ll feel better as you progress. Does that mean it could easier the deeper you get into it? Perhaps – but prepared for a long slog, nonetheless!

 

Weight loss products – which to trust and which not?

Really, it comes down to engaging your brain and using your common sense – and, of course, not being taken in by easy-on-the-eye, easy-on-the-mind commercials, whether they be print or online ads or infomercials (the likes of which appear to be multiplying on UK TV channels nowadays). If any part of you does feel like it may be swayed or even persuaded by the supposed weight-loss products (either in food- or pill-consumable form or equipment/ apparatus form), it’s crucial you stop for a moment and actually scrutinise what the product claims it will do for you against what it actually contains.

What are the ingredients of the bottle of pills or ‘superfood’ being advertised (aside from doing nothing good for you at all, they may even do your body harm)? How much exercise are you really going to get from that limited-action apparatus being demonstrated in that infomercial? And, in advertising any of these products, is there any admission at all that to lose weight you’ll have to put in the effort to adopt a healthier, more sensible diet and do decent physical exercise? If the answer’s no; ask yourself why that probably is.

 

Sensible supplements

All that said, as mentioned above, there are at least some sensible food-based products you can purchase that, along with a dedicated healthy-eating and daily exercise programme, are likely to help you lose weight. And that’s because such weight management supplements comprise very specific ingredients that have been precisely formulated by experts to deliver optimum effect.

For instance, they may contain naturally-occurring, organic compounds that support digestion, provide a thermogenic effect or stimulate the metabolism. In other words, they’ll comprise nutrients that aim to support the good work achieved through good, regular exercise and an improved diet rich in fresh foods and far, far lower in sugary, additive-packed snacks and drinks. The trick is to try to live healthily first; the weight-loss should follow.

Remember then, to properly research the supplements you’re interested in; what do they contain? If they’re not organically-derived ingredients, ignore them. For starters, here are three highly recommended supplements on sale through The Finchley Clinic:

Pure Pea Vegan Protein – derived from the highest quality pea protein isolate, thus containing many essential and non-essential amino acids that can compensate for common deficiencies in vegetarian/ vegan diets, as well as supporting the reduction of body fat and increasing and repairing lean muscle mass.

Thinner G – a combination of botanicals that seeks to aid weight-loss by blocking both uptake of sugars, fats and carbohydrates and fat formation, as well as reducing appetite and cravings and encouraging the body to burn calories and fat.

MicroCell Lipotone Intensive – powder-based, comprising conjugated lipoic acid (CL), l-carnitine and garcinia cambogia; designed to aid the body’s natural management of fats and carbohydrates, alongside an exercise and dietary regime.