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Plants_ The Original Protein Source _Thinking Beyond Meat_.pptx

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					        Plants: The Original
          Protein Source
        (Thinking Beyond Meat)
Samuel Hartman
Louisville Vegetarian Club
Plant-based eating class 3 of 4
     sam@louisvilleveg.com   louisvilleveg.com
A Brief History of Protein
 “Protein” comes from the Greek word
 “proteios” meaning “primary” or “standing in
 front.”
 Each protein molecule consists of amino acids:
 nine essential, four nonessential, and eight
 conditional
 Absolutely essential for growth! In general, 50g
 minimum of protein per day for most people.
How Should We Get Protein?
 Plants are the original source: the animals who are
 carnivores only get their protein from the flesh of animals
 who eat plants.
 Are we omnivores? This is an ongoing debate. We can eat
 meat, but should we?
 15,000 years ago, we hunted and gathered out of necessity.
 Now, we eat by choice.
 Many signs now point to plants at the optimal protein
 source. Why? Health, environmental, and ethical
 considerations.
Comparative Eating Anatomy
The Burden of Proof: Why Meat?
 Rather than assume humans have to eat meat,
 let the meat eaters show us why it’s important.
 Common reasons: protein, vitamins (B12),
 minerals, ease of access, and tradition.
 All of the nutrients, macro and micro, can be
 obtained from plants, and they’re probably
 better for you.
The Protein Myth: Common Knowledge
 Common thinking advocates “lean” cuts of beef,
 chicken, pork, fish, etc.
 Is this the optimal protein
 source? Probably not.
 Given the alternatives, meat is
 not a health-promoting food,
 and can significantly raise
 mortality.
The Protein Myth: Meat Kills
 2009 NIH-AARP study (600k): modest increase in total mortality,
 cancer mortality, and cardiovascular mortality associated with
 red and processed meat intake.
 2012 Harvard study (121k): Each extra serving of red meat: 13%
 increase in premature death, processed meat: 20%.
 2010 EPIC-NL study (38k): Diabetes risk increases with higher
 protein risk, specifically animal protein. Vegetable protein not
 associated.
 2010 Low-carb study (130k): Low-carb animal protein diet
 associated with higher all-cause mortality, low-carb vegetable
 protein diet had the opposite effect.
The Protein Myth: Chicken and Fish
 Okay, we get it: red meat is bad! What about chicken
 and fish?
 Generic chicken contains: fecal matter, arsenic, E. Coli,
 Salmonella/Campylobacter, and drugs
 Organic chicken (or turkey) not much cleaner
 Fish varies, but often high in: methyl mercury,
 organochlorines, polychlorinated biphenyls (PCBs), and
 other environmental toxins.
What About B12? Or Iron?
 Vitamin B12 is crucial, but we need a
 tiny amount each day (3-7 mcg –
 that’s micrograms!)
 While we once may have obtained it
 naturally, supplementation is typically
 required now. It comes from bacteria!
 Iron: for men, don’t sweat it. Women
 do need more, but spinach, lentils,
 and Vitamin C are the ticket!
The Protein Myth: It’s Only Human
 Mark Bittman, in NYT claimed:
 “it’s only human…it’s
 traditional…it’s mainstream.”
 Don’t sell yourself short –
 change is natural – and is often
 in the right direction. Ex. racism,
 sexism.
The Protein Myth: Speciesism
 Speciesism: prejudice or bias in favor of the
 interests of members of one’s own species (and
 against…)
 What is the difference? Consider the status for
 moral worth as sentience: the ability to feel, or
 perceive.                                  _______
                                            SPECIESIST
Enter Plants: Pure Vegetable Protein
  Beans, grains, nuts, seeds, and some
  vegetables are full of protein.
  Consider 1 cup of: Lentils (18g), Navy
  beans (16g), or Quinoa (8g).
  1/4 cup of: Hemp seeds (15g), Almonds
  (8g), Sunflower seeds (8g)
  Simple trade off, or benefit? Nuts and
  beans have massive advantages.
Enter Plants: Wheat Meat and More
 Seitan (wheat gluten): High in
 protein, low in everything else
 (18g/serving!)
 Tofu: The classic meat
 replacement. Proper cooking is a
 must!
 Wheat and soy “meat” products:
 Tofurky, Field Roast, Boca, Lightlife,
 Gardein, etc.
Enter Plants: Full Spectrum Eating
 1) Breakfast: tofu scramble, toast, fruit. Lunch: Black
 bean & sweet potato salad, fruit. Dinner: Quinoa &
 cooked veggies. Snacks: fruit, soy yogurt, trail mix.
 Protein: 69g
 2) Breakfast: raisin bran, soymilk, banana. Lunch: Bean
 chili, salad, cornbread. Dinner: Brown rice/lentil pilaf,
 broccoli. Snacks: whole wheat crackers, fruit, nuts,
 orange juice. Protein: 87g.
 Allergies? Swap soy for almond, rice, coconut. Wheat
 cereal/crackers for gluten-free variety.
“Foreign” Foods?
 America’s obsession with meat
 belittles the protein sources
 that the rest of the world eats:
 Masoor daal (red lentils)
 Chana Masala (chickpeas)
 Yaki-dofu (tofu/soybeans)
 Misir Wat (green lentils)
                                Addis Grill
Still Not Convinced?
 Killing animals is one thing…but what about torture?
 Birds, cows, pigs are “objects” or “commodities,” not
 creatures with interests.
 Ex. Chickens: unnatural
 light, tiny cages,
 de-beaked, 6 week of
 life, then scalded alive.
 Foie gras & veal:
 particularly nasty.
Still Not Convinced?     Seaboard Investigation
  Warning: graphic
  video (approx. 4
  min long)
  Humane Society
  of the United
                     Video at :
  States             http://www.humanesociety.org/news/
  Undercover         press_releases/2012/02/seaboard_foo
                     ds_response_02092012.html
  Investigation,
  2012
Still Not Convinced? Environmental Destruction
  Animal agriculture takes a huge toll on the earth’s
  precious resources:
     90% of the world’s soybean crop
     is used for animal feed
     Livestock contributes to 18% of the
     world’s total GHG
     70% of Amazonian rainforest
     deforestation is due to livestock production
  Developed countries must cut meat-eating in half to
  stabilize N2O by 2050, or we are doomed.
Let’s Recap: Eat Plants!
 Burden of proof: why eat meat?
 Meat is bad for us; we can get nutrients
 elsewhere with ease.
 We can reject the past (speciesism) and create
 new habits, traditions, ways of eating and living.
 Animal agriculture is very, very cruel, and bad for
 the environment.
 Plants are cheap, healthy, and in abundance.
 They are the original, and best, source of protein.
From Veganist:
“Perhaps the greatest promise of a plant-based diet, in my view, is that it
can help us evolve. A plant-based diet gives all of us an opportunity to be
transformative agents in the task of creating a more perfect world. This
isn’t hyperbole. If our intentions are to have peace, happiness, kindness,
and abundance, we have to put those intentions into action. Beyond
wanting peace, we have to sow seeds of peace. …[E]ach time we eat we
are given an opportunity to make the world kinder and to reduce the
harm we cause. And to benefit our own health and vitality as we do so!

Our food choices affect others like virtually nothing else we do, rippling
outward and multiplying their impact day by day, year by year, meal by
meal. Every time we choose what to eat we vote in the most democratic
election on the planet. (Kathy Freston)
Next Week: Extending Compassion to All

   Thank You!
Questions?
E-mail: sam@louisvilleveg.com
Cell: 956-BE-VEGAN
See hand-out for references and picture credits.
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