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They finally wanted to know whether honey really protects against so many ailments. And whether it is true that you sleep better or have more energy when eating honey. For this reason, the Austrian Beekeeping Association commissioned some scientists to carry out a detailed study.

The study with EU funding selected 50 healthy participants between the ages of 25 and 65 who had hardly consumed honey before. Now they had to consume at least two tablespoons of honey a day. The results are interesting. Several blood tests were made before and after the test period.

The eating habits should be maintained as before the study, just two full tablespoons of honey were added every day! That brings extra calories. How will this influence the weight after the eight weeks and what about the blood sugar?

Honey and the Sweet Tooth

84% of the study participants regularly craved something sweet, being chocolate the most popular snack. Now the two tablespoons of honey were added every day. But lo and behold, the desire for chocolate disappeared in almost everyone. Only one person continued to nibble on their sweets every day. 76% said they found it easier to snack less or nothing at all. Honey can therefore satisfy the desire for sweets very well.

Honey consists of 52% fructose. This type of sugar is slowly absorbed in the small intestine and therefore does not lead to blood sugar spikes. The honey also provides small amounts of vitamins B1, B2 and B6. These play an important role in energy metabolism. They also help convert simple sugars into the storage form, glycogen. Glycogen is stored in the liver and muscles and is released again between meals for a stable energy supply. That is also the reason why the additional honey consumption did not affect negatively the blood fat parameters. Total cholesterol, HDL, LDL, triglycerides and uric acid hardly changed. An excess of refined carbohydrates like table sugar and white flour usually has a negative impact on fat metabolism. Refined carbohydrates result in blood sugar spikes, and as soon as glycogen stores are full, excess carbohydrates are converted into harmful fatty acids. Such a diet also lacks the B group vitamins.

Honey and Obesity

58% of participants were struggling with obesity. But the changed attitude towards sweets also shed some extra pounds. 23 people were able to reduce their weight in these eight weeks. One person even by 5 kilograms, although she had “nibbled” 3 tablespoons of honey every day. Although honey is sweet, it does not cause addictive behavior. In addition to fructose, honey also contains other types of sugar. After consuming honey, blood sugar rises slowly but steadily and then remains constant for a long time until it slowly falls again. Because it also leads to a lower insulin secretion, there are no cravings during meals. A steady blood sugar curve also ensures that the feeling of satiety lasts longer. So honey can even help you lose weight.

Honey and Sleep

Of course, sleep problems may be the result of grief, stress, excitement and fear. However, waking up at night can also result from a sharp drop in blood sugar levels during the night when nothing is eaten. Honey provides, as we have seen, a slower drop in blood sugar curve. Before the study, 31 participants said they slept well. After eight weeks numbers increased to 43 subjects.

Honey Keeps You Fit

Serotonin, a hormone-like substance, elevates our mood and our ability to concentrate. Although some foods contain serotonin, it cannot pass through the blood-brain barrier to enter the brain. So it has to be formed there directly. But for this the brain needs all the components and the right vitamins. Honey meets these conditions, thus promoting the formation of serotonin in the brain. Honey for breakfast is therefore a good energizer.

Honey Reduces Headaches

Headaches have many causes. One reason may be magnesium deficiency. If that is the cause, the blood vessels become more sensitive and cramp more easily. This leads to lack of oxygen and causes headaches. Also, a high-protein and low-carbohydrate diet can lead to a headache because the brain then suffers from a lack of serotonin. But serotonin stimulates the brain to produce pain-relieving substances. This effect is particularly pronounced when little protein is eaten. 34 people had regular headaches before the study. In the end, only 17 were still affected.

Honey and Leg Cramps

40% said before the study of suffering from leg cramps. After the test phase it was only 30% and those who had eaten three or more tablespoons of honey suffered even less from leg cramps. This has to do with the magnesium content and the B vitamins in honey.

Honey Improves Digestion

Before the study, 20 people stated that they did not have regular digestion. After the test, only five were unsatisfied. Honey ingredients such as pollen, potassium, acids and fructose are the reason for this. Lactic, malic and tartaric acid promote the growth of beneficial intestinal bacteria. Acetic, butyric, and gluconic acid contain putrefying bacteria. The result is a healthy intestinal flora. This in turn has a positive effect on the immune system.

Honey and Immune System

The different cell types of the lymphocytes were examined by means of special tests. The T lymphocytes are the immune police in the body. They fight off bacteria and viruses before they can multiply. In infectious diseases, many such cells are activated to form antibodies. Another police force are the natural killer cells. They kill tumor cells and cells infected with viruses. They track down cancer cells that are often caused by free radicals. The honey diet increased the proportion of T lymphocytes by 6 percent and the proportion of natural killer cells by as much as 20%.

Honey and Free Radicals

Free radicals act like terrorists in the body. They cause genetic defects in the cell nucleus, which can lead to the formation of cancer cells. They also tear holes in cell walls and they are involved in the development of many diseases. The body has several ways to intercept free radicals. Among other things, the so-called antioxidants are included. These are vitamin C and E, flavonoids and enzymes, as well as trace elements such as chromium, copper and zinc. Honey also contains a lot of such radical scavengers. This could be shown well by measuring the free radicals in the blood before and after the honey diet. The free radicals in the subjects’ blood decreased by up to 40%. Blossom honey showed a greater effect than forest honey because it contains a higher flavonoid content from the pollen.

Conclusion

With this honey study it was possible to scientifically show what popular wisdom has long known: honey is healthy. Its valuable ingredients have a positive effect on the intestinal flora and thus the entire immune system. It has 20% less calories than sugar, while providing more sweetness at the same time. Part of its value is due to the fact that it is not being heated during production. All other alternative sweeteners such as maple syrup, agave syrup, molasses, sugar and cane sugar were heated to a high temperature during production. But like all other sweeteners, honey should be used with moderation. Excessive use can be detrimental for blood sugar levels, the immune system and much more.

Tips for Honey Use

The most popular and easiest use is honey bread. It is advantageous to use cream honey to spread it on bread. For sweetening drinks it is easier to use a liquid one because it dissolves more quickly. But if you want to sweeten a pudding or grits with honey, the problems begin. The result is watery. And if macaroons are baked with honey, you notice that they quickly are soft and chewy.

There are dishes that cannot be made with honey. Honey does not go well with starch such as corn, rice or potato starch, arrowroot flour or some sauce thickeners with starch. Even dishes thickened with wheat flour become more liquid again when sweetened with honey. Why? Honey contains a starch-breaking enzyme called diastase. This causes the starch to split and the pudding or cream liquefies again. Just if honey has been boiled for a long time that the diastase is destroyed. If you want to thicken dishes with honey, you have to use agar agar, locust bean gum or gua gum. Breadcrumbs can also be used to thicken sauces.

A sugar glaze to decorate a cake cannot be made with honey. Caramel won’t work either because honey browns too quickly. When nuts and oatmeal are roasted with honey, they burn very quickly and also quickly soften again. Preserving jam with honey has also not proven to be effective, unless you make cold-stirred jams from fruit purees and honey. I myself make a delicious rose hip jam this way every year.

Honey Crystallization and Durability

Any honey not treated with heat will crystallize sooner or later. Some honey varieties stay liquid for longer. Many beekeepers also offer a cream honey. The honey is stirred for a while during the crystallization process so that large crystals that are felt in the mouth cannot form. The honey stays creamy and spreads easily on the bread.

If stored correctly, honey has an almost unlimited shelf life. Honey has inherent antibacterial properties, and was even used to mummify dead bodies. But of course, the consumer wants a fresh product. That is why a good beekeeper limits himself to a shelf life of two years. Honey should always be stored with the lid tightly closed, since it attracts moisture and odors. Properly stored, it does not require refrigeration. If too cold, it does not develop its flavor to the fullest.

If honey is crystallizing, it is a sign that he has never been treated with heat. But as already said, some honey varieties crystallize very late. If you want crystallized honey to become liquid again, you heat it gently in a water bath, stirring frequently.

The cheap, liquid types of honey were usually treated with heat when being filled, to speed up the process in industrial filling stations. But a good beekeeper doesn’t do that. He has patience and knows how to treat correctly his natural product. He gently heats solid honey to around 40 degrees, then it is reaching a consistency that can be portioned using the filling system. To maintain the nutritional qualities, add honey to tea after cooling down, and to dishes preferably after cooking.

Which Variety?

There is a wide range of varieties available. Therefore, there will always be personal preference. In the case of unifloral honey, more than half must come from the specified plant. This can be determined by a pollen analysis. Caution is advised with varieties of a pronounced inherent flavor if you want to sweeten with them, since they can significantly alter the taste of a dish. But certain drinks or baked goods may call for strong-flavored varieties.

Without much inherent flavor is acacia honey. The rapeseed honey is delicately sweet, almost white in color. Forest honey tastes pleasantly spicy, is dark and less sweet than blossom honey. It comes from honeydew secretions of certain insects. Dark honey varieties tend to have higher concentration of minerals.

Mild honey rounds off the flavor of sour dishes. Food with acidity such as lemon juice as well as sour fruits or vegetables taste much better if the sharpness of the acids is softened by honey. Depending on the amount, half a teaspoon to a full teaspoon or, with salad dressings, just a knife tip is sufficient.

When baking with honey, it should be noted that honey browns the pastries faster than sugar. So turn back the heat a little. Honey is sweeter than sugar. Depending on the variety, 110 – 160 g correspond to around 200 g sugar. Honey has a certain amount of water. Therefore reduce the liquid content a little.

Honey Quality

Admittedly: good honey has its price. But it’s worth it. The bees work without labor union and without wages. But the beekeeper is many hours behind his colonies. Even if the bees are no longer flying, he still has a lot of work to do for the next year. Then there are also production failures due to bee diseases or cold weather. No toxic products are allowed to be used in the treatment of the colonies. Otherwise they would destroy the bees or pass into the honey. Good quality has its price everywhere.

Honey from the region is a food with a short transport route. It therefore also contributes to environmental protection. Bees provide pollination work for the region. When beekeepers can no longer market their products, they reduce their colonies. The pollination activity for the regional flora is lost. The beekeeper already has many problems with introduced bee diseases, fire blight, plant protection and mysterious colony deaths. Think about supporting your local beekeeper by buying regional honey.

Recipes

Everyone is talking about them! About the free radicals. But who knows exactly what they are? They are not a terrorist group that is spreading death around them. Nevertheless, they act as killers in our body. On the one hand they help us to fight diseases, on the other hand they are causing them. But we are not at the mercy of them helplessly. A sensible lifestyle and a diet rich in vitamins and minerals are the best protection against free radicals.

The Defender

Let’s start with the good side of free radicals. The macrophages, which are a type of phagocyte, are part of the health police of our body. If they have caught an unwanted intruder, they engulf him. The macrophages produce free radicals inside of them. In doing so, they render invaders such as bacterias or toxins harmless. They destroy parts of their structure so that they can no longer live or are rendered harmless. Then the enemy is literally digested. The free radicals are capable to exert the same destructive activity on our own body if they are not prevented from doing their work by a very sophisticated protective system in our body.

The Destroyer

Every day hundreds of thousands of free radicals are produced in our body. As villains, they invade the cells of the body and try to destroy whatever is in front of them. They don’t even stop at genetic material! They incorporate false information, destroy cell parts such as protein structures and fats, or render hormones and enzymes ineffective. Through their work, cancer cells can develop, as well as cataracts, diabetes, arteriosclerosis, skin diseases, our cells age and therefore we ourselves.

The Sources

Where do these intruders come from? We know sources outside the body like ionizing rays, ozone and smog. They also arise when smoking, and during normal metabolic processes in the body itself, because it is a long way from the salad plate we eat for lunch to the energy that the body can use. During this process, molecules are broken down, rebuilt, and reconstructed. Molecules are made up of atoms. In them are electrons buzzing around, that like to pair in a certain manner. No electron likes to be alone. If it does happen, the lonely electron looks for a new partner. This happens very quickly and at the expense of another molecule, which then becomes a free radical itself. A chain reaction occurs. This chain reaction is often triggered by oxygen. One well known example of free radical damage is the oxidation of unsaturated fat. When oxygen attacks the unsaturated double bond of a fat, it becomes rancid. We therefore also speak of oxidative stress, because most free radicals are created by oxygen and UV rays. The body is not at the mercy of this stress, however; a whole defensive force is available to protect it.

The Protection

Now fruits and vegetables come into play. Vitamins A, C and E provide what the free radicals are looking for: an electron. This turns the aggressive attacker into a peaceful compound that serves the body well. The vitamins themselves become free radicals due to the loss of the electron. But they are not dangerous. They wait patiently until another vitamin comes along and gives them an electron. In this wonderful way, the vitamins connect to complement each other. That is also the reason why we get along with such small amounts of vitamins.

Carotenoids are also free radical scavengers. The most famous is currently lycopene, which is found in tomatoes. Watermelons, rose hips and grapefruits also provide a lot of lycopene, everything that is red, because lycopene is contained in the red coloring matter of fruits and vegetables. Interestingly, it was already known a hundred years ago that tomatoes were a natural remedy for cell damage, just lycopene was still unknown at the time.

Many so-called phytochemicals also aim to trap radicals. This includes a wide variety of chemical compounds that the plants actually form primarily for their own protection. Because event the plants are also at the mercy of free radicals and have to protect themselves from them. The ultraviolet rays of the sun and the oxygen around them create loads of free radicals. Therefore, the plants have acquired a sophisticated protection system. For example, they lignify some of their shoots. The lignin that is formed, is a radical scavenger. We have already got to know the carotenoids. These protect the plant from aggressive rays. A variety of plant pigments have the same protective function. And the best thing is that through the diet, we humans can use the same protective factors that the plant created for us. That is why eating a lot of fruit and vegetables offers optimal protection against many diseases that can arise from free radical damage.

But our miraculous body does not rely solely on plant compounds. He mobilizes a well-functioning defense force himself to catch radicals. He builds enzymes with such complicated names like glutathione peroxidase or superoxide dismutase, which also go out to catch radicals like the vitamins. But selenium, zinc, magnesium and copper are needed for their formation. These are minerals that again plants are providing for us.

We see that there has to be a very fine balance between free radicals and the entire defense force. Without them, our bodies would rust, become rancid and age quickly. To a large extent, it is also up to us how quickly we get old or what diseases we get. Varied meals rich in fruits and vegetables, along with a sensible lifestyle with little stress, without smoking, alcohol and poor air are the best conditions for good health.

It is important to state that plants are rich sources of antioxidants, while animal products are almost devoid of them. Some plant sources are 30 times higher in antioxidants than meat.((Monica H. Carlson et.al. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutr J. 2010; 9: 3.)) So what are you going to put on your salad plate today?

Sweet things are part of our life, but chocolate has a bad reputation. Therefore, diet-conscious people resort to carob. But carob can do much more than just replace cocoa powder. Studies have shown that this natural substance can be used in the prevention and treatment of elevated blood fats and the metabolic syndrome.

I don’t believe my eyes. Some cows are standing under a 10 meter high tree with widely spreading branches. Again and again they stretch their necks and tear long, brown pods from the tree with their mouths. Then they grind the pods slowly and with relish in their wetting mouth. I’m in Spain near the coast of Costa Blanca. There is no doubt this is a carob tree. I know carob as a cocoa substitute, but that the cows like it so much, amazes me.

Botanic and Habitat

The carob tree is an evergreen tree. It is very heat and drought resistant. He doesn’t like frost. That is why he is only found up to an altitude of about 500 meters. The tree belongs to the legume family, botanically called fabaceae. Like our beans, it lives in symbiosis with nitrogen-fixing soil bacteria. You don’t have to fertilize it, on the contrary: it enriches the soil with nitrogen from the air, making it ideal for organic farming. The tree is getting very old. It also has no natural pests.

It blooms for the first time after about six years. After pollination, the flowers develop into thick pods that are about 1 inch (2 cm) wide and 2 – 8 inches long (6 – 20 cm), straight and later often curved. First they are green, then they become leathery, brown-black and hard. They hang on the tree for up to a year. These pods are called “Kharub” by the Arabs, hence the name Carob. Locust bean is another name for the carob pod. John the Baptist has probably eaten the pods of the locust beans, but it was transcribed erroneously to locusts in the bible account. The botanical name is “Ceratonia siliqua”.

The wood of the tree is very rot resistant. Therefore, it is suitable for fences and wood floors, for walking sticks and tool handles. Charcoal made from the carob tree burns for a long time. The tree was probably first cultivated in Egypt. There is evidence that pharaohs used wood as construction timber. With the Romans, the tree then traveled to Greece and later to all the Mediterranean coastline. Emigrants eventually brought the tree to Australia and South America. The main growing areas for the industry are: Portugal, Italy, Spain, Morocco and Cyprus.

Harvest and Processing

From August to October the pods are knocked off the tree with sticks, similar to olives. You shouldn’t wait until they fall off the tree by themselves, otherwise the natural moisture will make them moldy very quickly. The juice (caftan) is pressed from the green, fleshy pods. You can also use it to make caftan honey. It is thickened into syrup or fermented into alcoholic beverages. In areas where the carob tree grows, the pods are consumed fresh or dried as a whole. You can’t peel them. They have a peculiar sweetness because they contain a lot of simple sugars. The well-known carob powder is obtained by grinding the dried and roasted pulp. For high-quality powder you only use the middle part of the pod, because the ends are usually bitter. The seeds are also removed and processed separately.

The carob powder is fine as flour. Depending on roasting it is light to dark brown. It shouldn’t be too dark, otherwise it will taste bitter. The tart, aromatic taste is not quite the same like chocolate. The pure powder smells and tastes just as bad as cocoa powder. The pleasant taste develops only when mixed with other ingredients, and you need normally only small amounts to develop the taste that resembles somewhat to chocolate. As long as being dry and in a well sealed container, the powder can be stored for years because it contains hardly any fat. You can sometimes buy whole, dried pods in the health food store around Christmas time.

Carob Advantages

Carob is a valuable, hardly processed natural product. Due to the high proportion of natural sugars, it is a source of energy, but it hardly contains any fat. 100 g powder contains around 200 mg fat and provides 255 kcal; Cocoa powder on average around 470 kcal. Due to the high fiber content, especially pectin and tannin, it promotes digestion, whereas cocoa tends to constipate. Carob is free from the stimulating theobromine and caffeine, which are found in cocoa. It contains important vitamins like beta-carotene, and riboflavin; also minerals such as iron, magnesium, calcium and potassium. However, this should not be overestimated, as the low intake levels are hardly significant. Carob is used more like a spice.

Usage

Carob can be used as a substitute of cocoa powder in recipes. It is suitable as a coating of pastries, cakes and coated nuts. You can mix the powder into cake batter. Carob goes very well in homemade ice cream and drinks. Mixing it with cane sugar, it makes an excellent chocolate drink substitute. You can mix it with yogurt, cereal and milk. Ingenuity has no limits. It is also processed to a coffee substitute, the carob coffee. The glue industry processes carob, and it is also mixed into animal feed.

Locust Bean Gum

The carob gum must not be confused with the carob powder. It is obtained from the separately ground kernels. It’s a light-colored, almost tasteless powder that consists almost entirely of indigestible fiber. As E number 410, it is an important additive in the food industry. As a little processed, natural thickener and as a stabilizer, it is used in baked goods, gluten-free bread, confectionery, puddings, jams, ice cream, in beverage production, for soups and sauces. 1 gram of locust bean gum binds around 50 milliliters of liquid when cold and up to 100 milliliters when heated. Locust bean gum itself is not a gelling agent, but it does improve the gelling effect of agar-agar, carrageenan and xanthan gum. Therefore it is often used together with these.

Health Potential of Carob Gum

Acute digestive disorders such as vomiting, diarrhea, colitis or celiac disease are areas of application for the administration of diet products made from locust bean gum. Studies also show it can be used to treat high cholesterol and triglycerides. This effect is due to the dietary fiber, which consists mainly of galactose and mannose. The polyphenols in the carob also play an important role, lowering the glycemic index of foods and having anti-inflammatory effects. This is especially important for people with metabolic syndrome. People who suffer from this syndrome have impaired glucose and insulin metabolism, combined with high blood pressure and high fat and cholesterol levels. This usually results also in obesity. In a study, volunteers with this syndrome were given 15 g of a carob fiber supplement in the form of breakfast cereals, fruit bars and powdered drinks to eat every day. After six weeks, it turned out that the total cholesterol and LDL dropped significantly.

On the Gold Scales

Incidentally, the word “carat” comes from the carob tree, which is called “ceratonia” in Latin. The seeds almost all weigh exactly the same, about 0.2 g, i.e. one carat. In ancient times, the seeds were used as weights for gold and precious stones.

Carob is really a little gem with the worth of gold. Don´t be shy to include it more regularly into your diet!

Recipes

Proteins play an important role in many physiologic processes of the body. They occur in the genetic material, the hormones, the enzymes, in the hemoglobin as well as in the bones, the hair, the nails in every cell of our body. They are responsible for many allergies, but at the same time essential for the immune system to protect us. They work as a means of transport for the absorption of vitamins, minerals and fat.

Smallest Building Blocks

Proteins are made up of so-called amino acids. We know 20 amino acids, which we take in through different protein food sources and convert them to the body’s own protein. These 20 tiny building blocks can be assembled in countless combinations to form chains and intertwined structures. Assuming we were assembling a chain of only 10 out of these 20 different parts, this would give 10,240,000,000,000 different possibilities. Human proteins, however, consist of 50 to 1000 or more amino acids. This is the source of the infinite variety, and God created every human being with its own personal protein pattern. But here lies the problem of organ transplants. A transplanted organ is rejected as foreign by the immune system, since it has a completely different protein composition. This needs to be resolved with rigorous compatibility tests and the application of immune depressing drugs after the operation.

Sources of Dietary Proteins

Plants are the only ones able to produce protein from inorganic compounds, such as minerals from the soil and gases from the air. Animals and humans assemble their own body protein from amino acids found in plants: legumes, fruits, vegetables, seeds, herbs and grasses. The protein that humans take in from animal nutrition such as milk, eggs and meat are originating the same way from plants. But this detour is an enormous waste. Because from 100 grams of ingested vegetable protein, the animal can only produce 8 to 10 grams of meat protein. Truly a waste of raw materials when we think of the steady increase in the world population.

The question now arises as to which protein is more valuable, that of animals or plants? Which one is utilized better by the body? The value of a food protein is traditionally determined by its amino acid pattern. The better the pattern corresponds to people’s needs, the higher the value. This in turn is determined by the quantity of each of the essential amino acids a food contains.

Essential Amino Acids

The body can build some of the 20 amino acids on its own. Those he doesn’t necessarily need to get through his diet. There are nine amino acids he is not able to produce, but they are vital to our health and must be supplied through our diet. A protein that contains all essential amino acids in sufficient quantity is considered a complete protein.

The protein contained in meat is considered to be a complete protein. The protein contained in eggs and milk is superior to meat in terms of digestibility and value. Grains have a low value because it contains little of an important essential amino acid called lysine. However, this is not a problem, because we do not only eat cereals for a meal. Combining our grains with legumes, this deficiency is made up and all essential amino acids are present in sufficient amounts. We combine all kinds of foods and so we get all the important amino acids with a varied diet.

In addition, the body itself provides important protein. It recycles cells that are being renewed, as well as hormones and enzymes that have performed their function. The body is very economical with this protein. Little is excreted in the stool and urine, but a large part is broken down into the individual amino acids and goes into the storage pool, from which new protein compounds are built up. So we don’t need to worry that we might be missing an amino acid in a certain meal, since the body has enough protein storage for 2 to 3 days. A purely plant-based diet can provide us optimally if we put together clever combinations. Very valuable combinations are, for example, lettuce and potatoes, or legumes and cereals. Nuts and seeds also provide valuable protein and can be incorporated very easily. It doesn’t have to be meat. The consumption of animal protein goes hand in hand with an increased consumption of cholesterol, fat and purines, all risk factors for diseases such as gout and cardiovascular diseases.

Excessive Protein

Excess fat is deposited in the fat cells. Excess carbohydrates are converted into glycogen, stored in the muscles and the liver; when these stores are also full it is converted into fat and stored in fat cells. Excess protein cannot be stored as such. It has to be metabolized. When protein is broken down, ammonia is produced, which is a cell poison. The body immediately converts it into urea, which can then be excreted through the kidneys. This process puts an extra burden on liver and kidneys. The increased uric acid levels will increase the risks of gout. The scientific literature also describes an increase in the excretion of calcium via the kidneys. This has a negative effect on calcium balance and can lead to osteoporosis. The risk of calcium oxalate stones forming in the kidney also increases with an increased protein intake.

Another problem of excess protein is heart disease. Interestingly, animal protein is able to raise cholesterol levels, while plant protein can lower cholesterol levels.((Van der Meer, R,, Beynen, A.C.. 1987. Species-dependant responsiveness of serum cholesterol to dietary proteins.
J.Am.Oil.Chem. Soc. 64:1172-1177; Sanches A., Horning M.C., Shavlin G.W., Wingeleth D.C., Hubbard R.W. 1985. Changes
in levels of cholesterol associated with plasma amino acids in humans fed plant proteins. Nutr.Rep.Int. 32:1047-1056.)) An important factor that differentiates animal from plant protein is the ratio between the amino acids arginine and lysine. For the same reason, animal protein is responsible for the development of cancer, while certain plant proteins can have even a protective function.

Excess protein can have a negative influence on endurance. It is interesting that the majority of high performing athletes are nowadays vegetarians, loading up on complex carbohydrates for optimal performance. This makes sense, since carbohydrates are the best energy source, while the protein demands to promote healthy muscle growth are actually quite moderate.

There are several high protein diets that are being promoted for several reasons. Bodybuilders are using protein shakes to promote muscle growth, while others are opting for high protein diets to achieve weight loss. All of those high protein diets will show though a heavy toll on our health.

How Much Protein?

Experts recommend an intake of 0.8 g protein per kilo of body weight per day, which is around 56 g for an adult weighing 150lb (70 kg). These recommendations have already a generous safety margin.

Yet as you can see from this illustration, the average person eating a westernized diet is eating twice the recommended amount, and often even more.

Just 3 meals of these commonly eaten foods contain over 180 grams of protein! The protein excess is the cause of many so-called lifestyle diseases.

Switching to a plant based diet, protein consumption is normally closer to the recommended amounts. Eating a variety of unrefined plant-based foods, will be sufficient to meet or even exceed the required daily amounts, without creating any excess in protein.

Protein Deficiency

Developing countries have often problems with protein deficiencies. Growing children need more protein than adults. Therefore, young children are particularly affected by protein deficiency. The growth is slow, and muscle loss occurs. The liver is often enlarged. Water accumulates in the tissue, leading to the formation of edema, hence the distended bellies of malnourished children. Skin and hair change. It often leads to diarrhea. The immune system is weakened. It comes to hormone deficiency. In western countries, those protein deficiencies are extremely rare.

A Whole Food Diet with Variety

A variety of foods is contributing to our protein requirements. There is no need to cover all the required amino acids in every meal. This could put too much strain on our digestive system. The diversity should be achieved over a longer period of time. If one meal is protein deficient, the next one can make up for it. Since animal foods are very rich in protein and have other disadvantages, a maximum of one-third of the total amount of protein should come from such foods. At least two thirds should come from plant sources. But even a strictly plant based diet, in which animal products are completely avoided, covers the needs of all essential amino acids, when you maintain a healthy variety.