Unhealthy Foods: The Epidemic We Can Prevent
Our food system is so broken that unhealthy diets have become the main risk factor of the world, accounting for more disease and death than tobacco. Heart disease, diabetes and cancer have become the main causes of death and healthy years of life lost for human beings, while over 820 million people can’t even access enough food to be healthy. In the process, countless sentient beings are being submitted to terrible lives, while the environment we all depend on is being destroyed.
A food system that can’t provide healthy vegan food for everyone is a system that needs to change.
Health Save Streets
Every crisis is hardest on the most vulnerable and that’s an injustice that cannot stand.
Our solution is simple: cook a healthy vegan meal and give it to someone in need.
Athletes around the world are going vegan to take their performance to the next level. Top level athletes are discovering that being vegan helps their training, recovery and overall fitness.
Athletic Benefits of Going Vegan
- A plant-based diet keeps athletes’ hearts strong by reversing plaque, bringing down blood pressure and cholesterol, and reducing weight.
- Studies show that a plant-based diet may have an anti-inflammatory effect. Meat consumption and high cholesterol levels exacerbate inflammation, which can result in pain and impair athletic performance and recovery.
- A plant-based diet, which is low in saturated fat and free of cholesterol, helps improve blood viscosity or thickness. That helps more oxygen reach the muscles, which improves athletic performance.
- Plant-based diets improve arterial flexibility and diameter, leading to better blood flow.
- Eating a plant-based diet gives you more antioxidants, which help neutralize free radicals. Free radicals lead to muscle fatigue, reduced athletic performance, and impaired recovery.
- Plant-based diets, which are typically low in fat and high in fiber, can reduce body fat. Reduced body fat is associated with increased aerobic capacity—or the ability to use oxygen to fuel exercise. Studies show that athletes on a plant-based diet increase their VO2 max—the maximum amount of oxygen they can use during intense exercise—leading to better endurance.
What Other Athletes Have Gone Plant-Based?
Here are just some amazing vegan athletes who have found their health, fitness and athletic performance improve since going vegan.
- Lewis Hamilton is a five-time Formula One World Champion, “The cruelty is horrible and I don’t necessarily want to support that and I want to live a healthier life.”
- Nimai Delgado: Nimai is a vegan professional bodybuilder, mechanical engineer, lifestyle coach, and motivational speaker. He’s been featured on the cover of Muscle and Fitness magazine as well as James Cameron’s upcoming documentary The Game Changers.
- Tennessee Titans linebacker Derrick Morgan has improved his performance on the field since going vegan. Many of his teammates have since joined him and more than a quarter of the Tennessee Titans’ roster are following a vegan meal plan—with the help of plant-based chef Charity Morgan. (Peta: https://bit.ly/2sOZZUx)
- Fiona Oakes is a marathon runner who holds four world records. She says , “”I like to encourage people to think about veganism in a positive way. I try to break down stereotypes and myths attached to veganism by my actions. Interview with Mercy for Animals
- Watch vegan strongman Patrik Baboumian in this video breaking a world record for most weight carried by a human being when he hauled over 1200 pounds 10 meters across a stage.
Veganize Menus – Food system change
Your community needs you for the health crisis to be reversed. We need to make healthy vegan food universally available.
- You can speak out and suggest vegan options every time you see a menu with meat, dairy and eggs.
- You can join the Health Save Movement and work as a group to ensure, increase and enhance the whole foods vegan options at schools, restaurants, hospitals and other institutions and bring about #FoodSystemChangeNow!
Demand this change in your city.
Take action now by sharing this information in your community. Download, print and give out our leaflets on the streets and local venues.
15 Plant Foods That Contain a High Amount of Protein
It’s made from gluten and contains about 25 grams of protein per 100 grams (3.5 ounces).
- Tofu, Tempeh and Edamame
These all originate from soybeans, which are considered a whole source of protein, providing the body with all the essential amino acids it needs.
Lentils can be used in a variety of dishes, ranging from fresh salads to hearty soups and spice-infused dahls. There are 18 grams of protein per cooked cup (240 ml). Lentils contain slowly digested carbs. A single cup provides approximately 50% of your recommended daily fiber intake. Lentils may also help reduce the risk of heart disease, diabetes, excess body weight and some types of cancer. Lentils are rich in folate, manganese and iron. They also contain antioxidants and other health-promoting plant compounds.
- Chickpeas and Most Varieties of Beans
Both beans and chickpeas contain about 15 grams of protein per cooked cup (240 ml). They are also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese and several beneficial plant compounds. A diet rich in beans and other legumes can decrease cholesterol, help control blood sugar levels, and lower blood pressure.
- Nutritional Yeast
Nutritional yeast has a cheesy flavor, which makes it a popular ingredient in dishes like mashed potatoes and scrambled tofu. This complete source of plant protein provides the body with 14 grams of protein and 7 grams of fiber per ounce (28 grams)
Fortified nutritional yeast is also an excellent source of zinc, magnesium, copper, manganese and all the B vitamins, including B12.
- Spelt and Teff
Spelt and teff provide 10–11 grams of protein per cooked cup. Other ancient grains include einkorn, barley, sorghum and farro. They are excellent sources of complex carbs, fiber, iron, magnesium, phosphorus and manganese.
- Green Peas
The little green peas often served as a side dish contain 9 grams of protein per cooked cup. A serving covers more than 25% of your daily fiber, vitamin A, C, K, thiamine, folate and manganese requirements. Green peas are also a good source of iron, magnesium, phosphorus, zinc, copper and several other B vitamins.
Two tablespoons (30 ml) of this blue-green algae provides you with 8 grams of complete protein and covers 22% of your daily requirements of iron and thiamin and 42% of your daily copper needs. Spirulina also contains decent amounts of magnesium, riboflavin, manganese, potassium and small amounts of most of the other nutrients your body needs, including essential fatty acids. It also appears to have powerful antioxidant, anti-inflammatory and anti-cancer properties.
- Amaranth and Quinoa
Amaranth and quinoa provide 8–9 grams of protein per cooked cup, are complete sources of protein, and are good sources of complex carbs, fiber, iron, manganese, phosphorus and magnesium.
- Soy Milk
Store bought soy milk is often fortified with vitamins and minerals and contains 7 grams of protein per cup. Fortified milks are also an excellent source of calcium, vitamin D and vitamin B12.
- Oats and Oatmeal
Oats are a simple and delicious way to add protein to any diet. Half a cup of dry oats provides you with about 6 grams of protein and 4 grams of fiber. Oatmeal contains magnesium, zinc, phosphorus and folate.
- Wild Rice
One cooked cup provides 7 grams of protein, in addition to a good amount of fiber, manganese, magnesium, copper, phosphorus and B vitamins.
- Chia Seeds
Chia seeds contain 6 grams of protein and 13 grams of fiber per 1.25 ounces (35 grams). They also contain a good amount of iron, calcium, selenium and magnesium, as well as omega-3 fatty acids, antioxidants and various other beneficial plant compounds. [Delete or use for a photo caption Chia seeds are a great addition to a variety of recipes, ranging from smoothies to baked goods and chia puddings.]
- Nuts, Nut Butters and Other Seeds
One ounce (28 grams) contains about 5–7 grams of protein. Nuts and seeds are also great sources of fiber and healthy fats, in addition to iron, calcium, magnesium, selenium, phosphorus, vitamin E and certain B vitamins. They also contain antioxidants.
- Protein-Rich Fruits and Vegetables
All fruits and vegetables contain protein, but the amounts are usually small.
However, some contain more than others. Vegetables with the most protein include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes and Brussels sprouts. They contain about 4–5 grams of protein per cooked cup. Fresh fruits generally have a lower protein content than vegetables. Those containing the most include guava, blackberries, nectarines and bananas, which have about 2–4 grams of protein per cup.