Give up meat?

The milk protein casein is the most potent known carcinogen. Biochemist Colin Campbell came to this shocking conclusion as a result of a large-scale study conducted in China over several decades.¹. The scientist’s book made many people reconsider their attitude to dairy products. It was published in English in 2005. And since then, no one has been able to oppose anything to the published data.

As for meat, contrary to popular belief, it is not the best source of protein. The numbers speak for themselves: broccoli has 100 g of protein per 11,2 calories, romaine lettuce has 11,6 g. While raw steak has only 5,4 g, of which only half will remain after cooking: amino acids, which are part of the protein, do not tolerate heat well. That’s why nutritionists are increasingly recommending ditching animal foods in favor of plant-based foods.

Where to get protein?

Nutritionist Kimberly Snyder calls greens and raw vegetables the main source of protein. “Make it a habit to eat fresh salads with every meal, and use the blender to make green smoothies as a snack,” she suggests.

Raw nuts and seeds are also rich in protein. Eat them for an afternoon snack or sprinkle them on your main dishes. Before use, they should be filled with clean cold water for several hours. This makes the nutritional components contained in them more accessible for absorption. Chlorella and spirulina algae are more than 60% protein. These green algae also contain vitamins and minerals, including omega-3 acids and B vitamins.

When fresh herbs and vegetables are not available, such as during long journeys, it is useful to take them in powder or tablet form. As for calcium, it is abundant in all types of cabbage, cucumbers, spinach, seaweed, turnips, sesame seeds and romaine lettuce.

What is not in plant foods

The good news is that plants do not contain cholesterol at all. We do not need it: our body produces it on its own in the right amount. In addition, there are only three substances that are found in animal foods and not found in plant foods: vitamins A, D and B.₁₂.

Two of them are not essential: vitamin D is formed from exposure to sunlight, vitamin A – from beta-carotene. Both are toxic if consumed in excess. Therefore, it is better to give preference to the sun and beta-carotene: carrots, apricots, tomatoes, peaches, spinach, sorrel and other green leafy vegetables.

With vitamin B₁₂ more difficult: it is produced by microorganisms living in the soil and the intestines of animals. It is almost absent in greenhouse plants. So it’s worth checking your vitamin B levels₁₂ in the blood and, if necessary, use it in the form of a dietary supplement.

If it’s hard to give up meat

Many people really love meat. If you are unable to part with him, then follow the recommendations of Kimberly Snyder. They will make the adorable steak as wholesome as possible. First of all, buy organic meat, preferably from local farmers that you have confidence in. Unfortunately, in large-scale production, animals are fed with hormones and antibiotics, which automatically end up on your plate along with meat.

Just think: more than 9 tons of antibiotics are used on livestock every year, not for the purpose of treatment, but to accelerate their growth or prevent diseases. This is 8 times more than the annual use of antibiotics to treat humans.². In addition, to facilitate digestion, eat meat no more than once a day. Better yet, twice a week. The most easily digested meats are fish and seafood. So it is better to give preference to them.

If it’s hard to give up milk

Someone loves coffee with milk, and someone cannot live without cheese. If you are an active milk consumer, then try replacing it with plant-based alternatives: rice, oat, almond or hemp milk. They can also be used to cook cereals, make cocktails, add them to coffee and tea. For cheese lovers, it is good to switch to unpasteurized fresh goat cheese. It does not contain casein and is easier to digest than other dairy products.

¹ K. Campbell “Chinese study. The results of the largest study of the relationship between nutrition and health” (Mann, Ivanov and Ferber, 2014).

² K. Snyder «The Beauty Detox Solution. Eat your Way to Radiant Skin, Renewed Energy and the Body You’ve Always Wanted» (Harlequin, 2011).