The Whole(food) Truth About Protein, Fat and Carbs

Previous Lesson Review:
Your last lesson taught you how to recognize and incorporate high net-gain, nutrient-dense foods into your routine. You also learned about the role proper nutrition plays in keeping your body healthy, well-nourished and fit.

Welcome to our third complete lesson on your 30 day quest to thrive! You’re well on your way to building the healthier, younger body you crave.

Last lesson you learned about nutrition and what foods deliver the highest nutritional net-gain to your body. This lesson we’re going to dig a little deeper and break through some common nutritional myths, plus learn how to balance your diet to meet your nutritional needs. You will learn:

• Why you don’t need animal protein
• Where to get the most complete, synergistic protein sources
• How to choose quality carbs that will provide you with energy
• What the difference is between good fats and bad fats

Macronutrients

All food has a macronutrient content made up of some combination of protein, carbohydrates and fats. This might seem pretty basic, though it gets more complicated when you’re trying to determine exactly how much and what types of each you should consume. Some popular diets tell you to avoid fats, while others tell you to avoid carbohydrates—but which diet will give your body what it needs for optimum health?

The easiest approach to this topic is to remember that protein, carbohydrates and fats each have a specific purpose—which makes them all necessary. Instead of trying to avoid consuming any of these outright, you should choose the best proteins, carbs and fats possible—in balanced proportion to each other.

The Protein Myth

It’s a common misconception that animal protein is the optimal form of protein because it’s the most complete. Many vegan or vegetarian athletes—like vegan bodybuilder Robert Cheeke and professional UFC fighter Mac Danzig—will assure you this is false. What is important when it comes to protein intake is to look for synergistic protein from a wide variety of sources. You benefit most when you choose protein sources that complement each other, providing a balanced amino acid profile.

Plant-based Protein

Plant-based proteins have many benefits: easy to digest and alkaline-forming, plant-based proteins are also low in saturated fat and promote a healthy body weight. In contrast to proteins from meat or dairy sources, your body is very efficient when digesting plant-based protein. In fact, plant-proteins digest so efficiently that you actually net higher total energy by virtue of this conservation—instead of burning extra fuel digesting animal-based protein.

Are there other benefits to plant-based proteins? You bet! They’re better for the environment (you’ll learn more about this in a later lesson). Plant-proteins are also free of the antibiotics, growth hormones and steroids found in conventionally farmed animal protein, or the mercury and heavy metals found in certain fish.

Complete protein is comprised of ten essential amino acids. By definition, essential amino acids cannot be made by your body—you have to get them through dietary sources. Contrary to the protein myth, there are actually several complete plant protein sources, most notably hemp and chlorella.

Quality plant-based proteins include:

• Hemp protein (one of the most complete amino acid profiles of any plant-based protein)
• Yellow pea protein
• Brown rice protein
• Flaxseed (also high in Omega-3s)
• Chlorella (a microscopic, freshwater green algae from Japan)
• Almonds, other nuts and seeds (preferably sprouted, since sprouting pre-digests the proteins in seeds, making the amino acids more available to your body)
• Legumes
• Pseudograins (including quinoa and buckwheat)

While many of these sources offer a complete amino acid profile, it’s to your advantage to consume several complementary sources of protein on a regular basis. For example: hemp, yellow pea and brown rice protein combined make up a superior amino acid profile that rivals any created in the animal kingdom.

How can you work these proteins into your routine? One of the easiest ways is to add them to a healthy smoothie to create a complete, balanced meal (these proteins are commonly available in powdered form). I developed Vega Whole Food Health Optimizer based on the balanced blend of these proteins I’ve been perfecting over years of trial and error. Now, instead of buying multiple ingredients and spending valuable time measuring and mixing every day, I can incorporate these complete, complementary proteins in one quick step—getting a balanced meal is no longer a time-consuming process.

Why Isn’t Soy Protein on This List?

In spite of its popular use as a vegetarian alternative to animal proteins, soy has several faults you might not be aware of. Soy is often difficult to digest; counter-intuitively, it contains enzyme inhibitors that actually halt protein digestion!

Soy undergoes high-tech processing methods to extract its proteins and concentrates; however, this same process fails to remove naturally occurring toxins present in soybeans and can also leave behind carcinogenic residues.

With a pH of 5, soy protein is acid-forming in your body (you’ll learn why acidity is a problem next lesson). In addition, soy is a common allergen, causing symptoms which are challenging to identify and often go unrecognized.

What About Whey Protein?

Derived from dairy—another common allergen (especially the casein and lactose it contains)—whey is an isolate which undergoes multiple processes that destroy bioactive compounds along the way. A fractionated food, whey, like soy protein, is also acid-forming in your body.

Contrary to popular claims, whey is difficult for your body to digest (it only has about 70% digestibility) and absorb the nutrients. Low digestibility means your body can’t efficiently use whey’s protein, and low protein absorption results in the protein being stored as fat—counterproductive, considering it is most popularly used by bodybuilders or athletes looking to build muscle!

On top of these drawbacks, whey is an animal-based food, unsuitable for vegans or vegetarians who exclude dairy.

Carbohydrates

Your brain’s main source of fuel is carbohydrates. Complex carbohydrates—easily found in the fiber-rich vegetables you learned about in our last lesson—are the best form because of their:

• Low glycemic index
• Ability to help stabilize blood sugar
• Sustained and long-lasting energy

You’ll enjoy getting more complex carbohydrates in your healthy regimen by adding whole grains, legumes (beans, lentils), fiber-rich vegetables, fruit, nuts and seeds.

The classic North American diet is high in simple, refined carbohydrates and sugars which cause blood sugar spikes. These refined-carb-induced blood sugar spikes lead to crashes which can result in low energy, hypoglycemia—and even type-2 diabetes. The culprits behind this cycle are the infamous “big white four”: white flour, white rice, white potatoes and white sugar.

If the “big white four” seem unavoidable, think again:

• Got a sweet tooth? Don’t stress yourself by thinking healthy eating means no more sweets! Instead, look for natural sweeteners like stevia and low-glycemic agave nectar.
• Will you really miss your favorite mashed potatoes? Don’t despair! Try yams, sweet potatoes or parsnips as healthy alternatives.
• Is rice your staple starch? Substitute organic brown rice wherever you would usually choose white rice—it’s tasty, filling and readily available.
• Love bread and baked goods? White flour can be swapped for buckwheat flour, brown rice flour or chickpea flour; other alternatives to white flour include those made from seeds (hemp and sesame flour can be delicious)!

Don’t try avoiding carbohydrates altogether—this can be even more detrimental as your body will burn muscle tissue for fuel without them! Instead, choose sensible alternatives to the big four. Your body will thank you every time you choose an unrefined, whole food source of complex carbohydrates.

Fat

Fat gets a bad rap. While you’ll want to avoid the “bad fats” (trans fats and saturated fats especially), the fact is: your body needs the “good fats” (mono and polyunsaturated fats) to function properly.

Essential Fatty Acids (EFAs: a long-chain polyunsaturated fatty acid) are the only fats your body cannot produce on its own—that means that, like a complete, balanced spectrum of amino acids, you need to consume them to achieve and maintain optimum health.

You’ve probably heard a lot lately about Omega-3s—so what’s the big deal? EFAs (including Omega-3 and 6) support the healthy function of your body’s critical systems. Your cardiovascular, immune and nervous systems all rely on EFAs. Want to build a younger body? EFAs play a crucial role in your health at the cellular level—EFAs help your cells repair and regenerate, receive nutrition and eliminate waste—all key to vitality at any stage of life.

Exciting new research proves that EFAs not only nourish your nervous system—they help combat depression, low-energy and stress, while improving mental clarity and attention span. Studies have shown that EFA supplementation in children diagnosed with ADD/ADHD can reduce hyperactivity, aggression and impulsiveness.

Got elevated cholesterol? EFAs lower total cholesterol and LDL cholesterol (the bad cholesterol) while they help increase HDL cholesterol (the good cholesterol). Achieving the right ratio of these plays a huge part in your long-term cardiovascular health.

If you’re determined to build a younger body, you’ll be pleased to learn that a diet rich in EFAs doesn’t just work on your inside—it also helps reduce the visible signs of aging! A balance of Omega-3 and Omega-6 reduces wrinkles and gives you healthy skin, hair and nails. You’ll also enjoy better joint health—and thus a longer active life as you age—since EFAs help reduce inflammation and keep your joints lubricated.

Where will you find these amazing EFAs? You can build them into your new healthy-eating plan with:

• Nuts (walnuts, hazelnuts, pecans and most other nuts)
• Seeds (hemp, flax, pumpkin, chia)
• Cold-pressed seed oils (hemp seed, flaxseed, blueberry seed, green tea seed and pomegranate seed are full of antioxidants, too!)
• All hemp-based products (oil, protein, flour and seed)

Salad dressings are the perfect vehicle for getting more plant-based EFAs into your diet—as long as your base consists of a cold-pressed hemp or flaxseed oil, you’re off to a great start. I developed the Vega Antioxidant EFA Oil Blend to incorporate all these sources of EFAs and antioxidants easily into my diet, without having to blend them from scratch—it’s a great base for salad dressing and can be added to other dishes (hot or cold—just don’t use it for frying!).

Try this basic, EFA-rich salad dressing recipe:

• 4 Tablespoons Vega Antioxidant EFA Oil Blend (or cold-pressed oil/EFA blend of your choice)
• 2 Tablespoons agave nectar (or maple syrup)
• 1 Tablespoon apple cider vinegar
• 1 Tablespoon Dijon mustard
• Salt and pepper to taste

Using your imagination, you can turn this base into a delicious spectrum of dressings you’ll love.

Finding Balance and Clearing Confusion About Omega-6

Omega-3 has stolen the EFA show in the media lately, but that doesn’t mean it’s the only EFA you need to harness the full benefits of healthy fats in your diet—you actually need a balanced spectrum of EFAs and Omega fatty acids. That full spectrum of includes:

• Essential Fatty Acids Omega-3 and Omega-6

• Other healthy fats:
  • Omega-5 (found in pomegranate seeds)
  • Omega-9 (found in olives, olive oil and nuts)
  • Monounsaturated fats (found in cold-pressed olive oil and avocados)
  • Polyunsaturated fats (found in grapeseed oil)
  • Medium Chain Triglycerides (MCTs, found in coconut oil)
  • Gamma Linolenic Acid (GLA, an Omega-6 found in hemp seed oil which is especially good for your skin!)

Omega-6 has been unjustly labeled a “bad fat” in some circles—actually, there’s a lot more to the Omega-6 story. The standard North American diet delivers a significantly larger proportion of Omega-6 than Omega-3; however, the version of Omega-6 you’ve been warned about comes from heated, denatured sources, like corn, safflower, sunflower, soybean and cottonseed oils, usually used for deep-frying or high-temperature cooking.

Obviously, you’ll want to avoid these damaging sources of Omega-6—but that doesn’t mean you should cut Omega-6 out everywhere! As with carbohydrates, you can choose the right way to get them so they contribute to your health (rather than detract from it). Cold-pressed pumpkin seed oil and hemp seed oil are positive choices that will help you get the right balance of all your EFAs.

Take Action:

• Incorporate complete plant-based proteins into your routine this week. Here are two simple ways you can add them:

1. Make your daily smoothie and include a combination of raw hemp, yellow pea and brown rice proteins. (I developed Vega Whole Food Health Optimizer to save time on blending these myself but you can also use another plant-based blend of your choice)
2. Switch it up: choose hemp nuts or ground flax as your source of protein for a meal instead of soy protein

• Test at least one of your favorite recipes this week with the substitutions for the “big white four” simple carbs suggested in this lesson. Two places to start:

1. Bake with a whole-grain flour (such as whole-wheat, spelt or kamut)
2. Use a natural alternative sweetener in place of white sugar (such as agave nectar or stevia)

• Top up your EFA intake, focusing on getting more Omega-3s. Whip up a delicious spinach salad with the EFA-rich dressing recipe provided in this lesson. Want to give yourself an A+ ? Top your salad with hemp nuts, flaxseeds and wild rice—and voila! You’ve covered all your action points for the day with a nutritionally complete meal that will provide you with tons of energy

See? Eating healthy is easy! Keep it that way: remember your five habits from our introductory lesson and focus on including, not excluding as you begin to incorporate these healthier choices into your diet.

Bonus Long-term Action:
Gradually cut back on processed fats and refined carbohydrates at a pace that’s right for you

Next Lesson Preview:
You’ll learn about pH balance and why it’s important to strive for an alkaline body and avoid acidity.

In health!

Brendan