What About Protein?
We live in a society in which we have been misled to believe that meat and dairy products are the sole source of dietary protein. But did you know that our protein needs can easily be met by eating a variety of plant-based foods?1 Animal protein contains cholesterol which increases the risk of developing heart disease - currently the number one cause of death in the US.2-7
Lentils: 1 cup 18 grams, Chickpeas: 1 cup 15 grams, Beans: 1 cup 14 grams, Quinoa: 1 cup 11 grams
Spaghetti:
1 cup 8 grams, Peas: 1 cup 8 grams, Almonds: 1/4 cup 8 grams, Peanut Butter: 2 Tbsp 8 grams
1 cup 8 grams, Peas: 1 cup 8 grams, Almonds: 1/4 cup 8 grams, Peanut Butter: 2 Tbsp 8 grams
Oats: 1 cup 6 grams, Spinach: 1 cup 5 grams, Broccoli: 1 cup 5 gram, Cashews: 1/4 cup 5 grams
1. Tips for Vegetarians / Nutrients to focus on for vegetarians, Available here: https://www.choosemyplate.gov/tips-vegetarians (accessed April 28, 2017)
2. CB Esselstyn Jr. Updating a 12-year Experience with Arrest and Reversal Therapy for Coronary Heart Disease (An Overdue Requiem for Palliative Cardiology). Am J Cardiol. 1999 Aug 1;84(3): 339-41, A8. Available here: http://www.ncbi.nlm.nih.gov/pubmed/10496449 (accessed Jul. 4, 2016).
3. CB Esselstyn Jr, G Gendy, J Doyle, M Golubic and MF Roizen. A Way to Reverse CAD? J Fam Pract. 2014 Jul; 63(7):356-364b. Available here: http://www.ncbi.nlm.nih.gov/pubmed/25198208 (accessed Jul. 4, 2016).
4. D Ornish, SE Brown, LW Scherwitz, JH Billings, WT Armstrong, TA Ports, SM McLanahan, RL Kirkeeide, RJ Brand and KL Gould. Can Lifestyle Changes Reverse Coronary Heart Disease? The Lifestyle Heart Trial. Lancet. 1990 Jul 21; 336(8708):129-33. Available here: http://www.ncbi.nlm.nih.gov/pubmed/1973470 (accessed Jul. 4, 2016).
5. CB Esselstyn Jr, SG Ellis, SV Medendorp and TD Crowe. A Strategy to Arrest and Reverse Coronary Artery Disease: A 5-year Longitudinal Study of a Single Physician's Practice. J Fam Pract. 1995 Dec; 41(6):560-8. Available here: http://www.ncbi.nlm.nih.gov/pubmed/7500065 (accessed Jul. 4, 2016).
6. TC Campbell, B Parpia and J Chen. Diet, Lifestyle, and the Etiology of Coronary Artery Disease: the Cornell China Study. Am J Cardiol. 1998 Nov 26; 82(10B):18T-21T. Available here: http://www.ncbi.nlm.nih.gov/pubmed/9860369 (accessed Jul. 4, 2016).
7. CB Esselstyn Jr. Resolving the Coronary Artery Disease Epidemic Through Plant-Based Nutrition. Prev Cardiol. 2001 Autumn; 4(4):171-177. Available here: http://www.ncbi.nlm.nih.gov/pubmed/11832674 (accessed Jul. 4, 2016).