1. Lentils- found in a variety of colors and part of the legume family. 1 cup of cooked lentils has 18g of protein and 16g of fiber. The protein and fiber in lentils is also linked to better blood sugar control, lower blood pressure and cholesterol, reduced risk of heart disease and colon cancer. Lentils
are super versatile and go well in salads, sandwich wraps, veggie burgers, soups, stews/curry dishes, hummus, or eating them as a side dish.

2. Quinoa- often thought to be a whole grain, but is actually a seed, 1 cup of cooked contains 8g of protein. Its gluten-free so it’s a good choice for people who are allergic to wheat. Quinoa goes well into green salads, stir fry, sandwich wraps,or used as a substitute for rice in any dish.

3. Seeds Hemp- contain heart-healthy fats, mainly omega-3 fatty acids. 3 tablespoons of hemp has about 10g protein. You can add hemp to smoothies, in soups/stews, or even bake into your meals/desserts

4. Chia seeds- absorb water and turn into a gelatinous substance which is why they are great for constipation are pure fiber! Along with omega 3’s and 4g protein per 2 tablespoons great addition to oatmeal, and smoothies

5. Spirulina- one of the few sources of plant-based protein that is mostly protein by dry weight (about 70%) 2 tbsp contain 8g of protein. You can mix into a glass of juice, or in a smoothie.

6. Nutritional yeast- a staple food item in plant-based diets for its versatility, high amounts of B vitamins, and protein content. Nutritional yeast contains no dairy or active yeast, and it’s found in a powder/flake form that creates a paste when mixed with liquid, it’s great for making dairy-free sauces and dressings 3 tbsp contain 12g of protein.

7. Beans- all beans ranging from black beans to garbanzo beans are a great source of protein with 12-18g of protein per cup. – also high in fiber, magnesium, and iron. Another versatile option for a meat substitute in burgers.

8. Ezekiel bread- contains all of the essential amino acids. It’s also usually made from sprouted grains, a process which increases the bread’s fiber and vitamin content, as well as its digestibility 4g protein per 2 slice serving.

9. Soy – Tempeh 15g per 1/2 cup, organic tofu 10g per 1/2 cup, edamame 17g per 1 cup- all complete protein sources containing all amino acids. These sources also carry fiber and healthy fats as well as the protein.

10. Organic plant based protein powder, there are several great tasting supplemental plant proteins however I recommend Garden of Life organic meal. Goes great with almond milk or even water. 20g protein per scoop!
You can also incorporate veggie patties, burgers, protein bars, and cereals (especially puffed kamut 6g protein per cup! For only 100 cals)

A common misconception about plant protein is that you will develop a deficiency from incomplete proteins. However the truth is If you eat a variety of nutrient-rich, whole foods, your body will store what it needs to function optimally in regards to essential amino acids. Nearly all whole foods (including greens and veggies) contain protein, and nearly all forms of protein contain all protein-forming amino acids in some quantity.

Think of a 400lb gorilla. What do they eat to grow that strong muscular body? Leaves, stems, roots, seeds and fruit. Relatively, our bodies are capable of doing the same with plant protein. All of the small changes with choosing the right protein rich plant foods will add up, and you may find you actually have no problem getting in protein at all!

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According to Harvard Health, the American Heart Association (AHA) and American Diabetes Association (ADA) have even made statements that the use of artificial sweeteners (instead of sugar) can help combat the problems of obesity, diabetes, metabolic syndrome, and risk factors for heart disease. From the sound of it, there really is no down side to the use of these sweeteners… except there is. I always go with the saying “if it seems like it’s too good to be true, it probably is”, and just like everything else in the world, unfortunately there is always a negative side to things when consumed in excess.

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The FDA has only approved five artificial sweeteners for use in the products we buy: accharin, acesulfame, aspartame, neotame, and sucralose. Besides these artificial sweeteners, there are also other kinds of “sugar substitutes” that are used in many of the foods and drinks we consume daily. There are also sugar alcohols (Erythritol, Xylitol, Sorbitol), novel sweeteners (Stevia, Truvia), and natural sweeteners (agave nectar, date sugar, molasses, maple syrup). Even these substitutes, some that claim to be “all natural”, are processed and refined.Your body will respond differently to each of these sweeteners and they have a complex effect on your body and brain. There are a few concerns associated with sugar substitutes:

1. You may replace your calories with other food or drink choices, even if it’s subconscious. It’s the common story you hear of someone getting a large fry because they ordered a Diet Coke… we use this as a way to justify making unhealthy choices just because we made a “healthy” choice, too.

2. Artificial sweeteners may change the way we taste. Because artificial sweeteners are so potent, it only takes a very small amount to create the same amount of sweetness we taste in regular sugar. This could increase your tolerance to sweet foods and cause other foods you eat to taste less sweet.

3. I’m sure you’ve heard before that using artificial sweeteners actually makes you crave sweets MORE! The reason this is a concern is due to the fact that they have sweetness with no caloric intake – your body begins to disassociate sweetness with calories, causing us to choose sweet foods over more nutritious foods, and therefore gain weight.

4. It could be addictive. Certain studies with rats that have been exposed to cocaine have shown that the rats will actually choose oral sweeteners over injectable cocaine! Scary!!

5. Digestive issues, like water retention and bloating, are also common with artificial sweeteners. Depending on your body, you could have digestive symptoms with as little at 10g of sugar alcohol! The majority of people will have symptoms with 50g or more. In these amounts, sugar alcohols have a laxative effects and can cause bloating, gas, and diarrhea.

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If you are trying to reduce your intake of artificial sweeteners and sugar substitutes, check the labels of your food and drinks for all of the substitutes mentioned above. Watch out for labels that say, “sugar free” or “low sugar”, as these typically have a TON of sugar substitutes in them. Fill your plates with whole nutritious foods to make sure you are getting your macro and micronutrients in. Foods with natural sugars, like fruits, can help fulfill your sweet tooth while feeding your body with vitamins and fiber!

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As with everything moderation is KEY. Having some sugar substitutes will not cause you to have all of these negative side effects. But make sure you sure you are mindful with your food choices and not taking in too many of them to cause these effects and you will be just fine! 🙂