Protein Facts

Medical Doctors Recommend Changing to Vegan Diet (No Animal Protein)

* Dr. Neal Barnard, M.D., President of the "Physician's Committee for Responsible Medicine" www.PCRM.org Author, "Dr. Neal Barnard's Program for Reversing Diabetes", Founder of "The Cancer Project" www.CancerProject.org said:
     "...Meat, Dairy and Eggs...DO US IN...Doctors know the Routine Casualties (Deaths) as Cancer, Heart Disease, Diabetes and Obesity.
     Our Best Prescription Lies in Changing Our Diets."

* Dr. Dean Ornish, M.D., Author of The New York Times Bestseller "Dr. Dean Ornish's Program for Reversing Heart Disease without Drugs or Surgery", Founder of the "Preventive Medicine Research Institute" www.PMRI.org wrote:
     "More Evidence is Accumulating that a LOW-FAT VEGETARIAN DIET may not only Help Prevent Heart Disease and Stroke but also (Prevent) some of the most common Cancers including Breast, Prostate, Colon, Lung and Ovarian Cancers.
    Vegetarians also have Lower Rates of Osteoporosis, Adult-Onset Diabetes, Hypertension, Obesity and many other Illnesses."

* Dr. Caldwell Esselstyn, M.D., Author, "Prevent and Reverse Heart Disease" www.HeartAttackProof.com

* Dr. Joel Fuhrman, M.D., Author "Eat to Live" www.DrFuhrman.com

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Vegetarian Protein "Superior" to Animal Protein

Dr. Gabriel Cousens, M.D, Author of "Conscious Eating":
    "The Max Planck Institute has found that the Compete Vegetarian Proteins, those with All Eight Essential Amino Acids, are SUPERIOR to, or at least EQUAL to, Animal Proteins. They showed that these Complete Proteins were avilable in various concentrations from Almonds, Sesame Seeds, Pumpkin Seeds, Sunflower Seeds, Peanuts, Potatoes, All Leafy Greens, and Most Fruit."

Dr. Herbert Shelton, N.D., Author of, "Superior Nutrition":
   "In Fresh Fruits and Vegetables and Nuts are ALL of the Vitamins, Minerals, high-grade PROTEINS and other Substances the Human Body needs to BRING it to a State of Physical Perfection and to MAINTAIN it in this State Indefinitely."

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Healthy Vegan/Vegetarian Children and Grandchildren
    In "Understanding Nutrition" a College Textbook by Eleanor Whitney and May Hamilton, in the Chapter on "Meat Eaters vs Vegetarians" it says:
     "...it has been shown by Clinical Tests that if the Vegetables, Legumes, Fruits and Grains are Wisely Chosen, Growth in Children will Proceed as Well on a Diet Devoid of Animal Protein, as on one that includes Milk and other Animal Proteins."

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Protein Content in Fruit, Greens, Vegetables, Nuts, Peas, Beans
The Protein Content listed below is from the books:
* "Dr. Dean Ornish's Program for Reversing Heart Disease" by Dr. Dean Ornish, M.D.
* "Eat More, Weigh Less", by Dr. Dean Ornish, M.D.
* "Understanding Nutrition" by Eleanor Whitney

Protein Daily Requirement - 18 Grams
   "The "Journal of Clinical Nutrition" states that we need approximately 2.5% of our total Calories to be Protein. This is approximately 18 Grams of Protein per Day."
   - Dr. Gabriel Cousens, M.D, Author "Conscious Eating"

Protein in Fruit
8 Grams   Apricots (1 Cup Dried)
5 Grams   Apricots (1 Cup Cooked)
4 Grams   Dates (1 Cup)
4 Grams   Raisins (1 Cup)
3 Grams   Avocado (1)
2 Grams Watermelon (1 Small Wedge), Cherries,
                Blackberries (1 Cup)
1 Gram    1 Each: Banana, Fig, Lemon, Orange,
                Peach, Pear, Tangerine
1 Gram    1 Cup Each: Blueberries, Grapes, Papaya,
                Pineapple, Strawberries
1 Gram    4 Prunes

Protein in Greens
5 Grams 1 Cup Each: Spinach, Collard Greens
4 Grams 1 Cup Each: Dandelion Greens, Kale,
                Dark Green Lettuces
3 Grams 1 Cup Each: Beet Greens

Protein in Vegetables
7 Grams   Brussels Sprouts (1 Cup)
6 Grams   Broccoli (1 Stalk)
5 Grams   1 Cup Each: Mushrooms
4 Grams   1 Cup Each: Mung Bean Sprouts
                 Baked Potato, Sweet Potato, Zucchini
3 Grams    Avocado (1) 1 Cup Each: Corn,
                 Cauliflower
2 Grams   Green Beans (1 Cup), Okra (8 Pods),
                 Summer Squash (1 Cup)
                Tomato (1)
1 Gram     Carrot (1 Large) Beets (2), 1 Cup: Cabbage

Protein in Peas, Beans
20 Grams Cooked Peas (1 Cup)
16 Grams  Lima Beans (1 Cup)
13 Grams Blackeye Peas (1 Cup)
12 Grams Pinto Beans (1 Cup)

Protein in Nuts
37 Grams Peanuts (1 Cup)
26 Grams Almonds (1 Cup)
26 Grams Walnuts (1 Cup)
24 Grams Cashews (1 Cup)
10 Grams Pecans (1 Cup)

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