Category: Food

The pescatarian diet can be best described as almost vegetarian, but without giving up the heart healthy fats and proteins that one could get from seafood. The word pescatarian comes from the Italian word “pesce” meaning fish, combined with the word vegetarian.

People often go for a pescatarian diet for health reasons. In general, seafoods are a more nutritious source of complete protein as compared to dairy, poultry, and red meat, as they contain very little saturated fats, all while being high in omega-3 and having lower calories. 

The pescatarian diet is comparable to the Mediterranean diet, which is considered as one of the healthiest diets in the world for their lower rates of heart disease and longer lifespans.^[1]

Some may also decide to go pescatarian for environmental reasons, as large-scale animal production is known to be one of the worst polluters in agriculture. Others may also choose to go pescatarian for ethical reasons.

Regardless of the reason, following a pescatarian diet is worth trying as it is less restrictive and easier to obtain complete proteins as compared to completely vegetarian or vegan diets. In fact, some people may follow a pescatarian diet as a stepping stone into a full-fledged vegetarian diet (or vice versa). 

The Health Benefits of the Pescatarian Diet

Compared to the standard omnivorous diet, a pescatarian diet is significantly healthier as it encourages the consumption of fresh and nutrient-dense plant-based food while keeping an equally nutritious source of complete proteins: seafood. 

Here are some of the known benefits of switching to a pescatarian diet:

1. Better Heart Health

In a standard western diet, there is a high consumption of saturated fats and refined sugars that usually lead to higher cholesterol and blood sugar levels. The rise in processed food, which are defined by refined carbohydrates and unhealthy fats, is often seen as one of the main culprits behind the rising numbers of cardiovascular disease related deaths around the world.^[2]

Even without processed food, a higher consumption of red meats such as pork and beef is associated with a higher risk of developing cardiovascular diseases and mortality.^[3] This is because red meat tend to contain more saturated fat, which is known to raise the heart-clogging LDL (“bad”) cholesterol levels in your bloodstream. 

Although enjoying a piece of steak occasionally won’t harm you, most experts agree that allocating more seafood into your diet is the healthier way to satisfy your protein requirements. 

Not only does seafood contain less saturated fats, but they’re also the best natural sources of omega-3 fatty acids which are best known for their benefits to the heart. In fact, primarily fish eating populations such as the Inuit and the Japanese have been observed to have lower rates of cardiovascular disease.^[4]

Omega-3 is known to tackle several risk factors of heart disease. This includes lowering triglycerides, blood pressure levels, raising good (HDL) cholesterol, preventing blood clots, reducing plaque, and toning down inflammation.^[5] 

Another heart-healthy characteristic of the pescatarian diet is the high consumption of fiber, which comes from the fruits, vegetables, whole grains, nuts, and seeds that make up its other half. Fiber is also known to effectively reduce bad cholesterol and blood pressure levels.^[6]   

2. Better Mental Health 

A higher consumption of omega-3 fatty acids is associated with better mental health, with less incidences of depression, anxiety, and other mood disorders. 

Both EPA and DHA, which are omega-3 fatty acids found in oily fish, are considered essential to proper brain function. Did you know that our brain is made up of 60% fat?

These omega-3 fatty acids are abundant in the membranes of brain cells, whose primary functions are to preserve function and facilitate communication between brain cells.^[6] 

Several studies have found that omega-3 supplements (fish oil) are capable of preventing and alleviating symptoms of depression and anxiety. For instance, one review found that a lower consumption of omega-3 sources is often associated with a higher chance of developing depression.^[7] 

Therefore, it is crucial for us to consume sufficient sources of omega-3 to support mental health, especially those that come from oily fish. In Western diets, red meat is the preferred source of protein, and the lack of fish consumption is believed to play a role in the rising rates of depression around the world.^[7]

In a study published in Public Health Nutrition, a higher consumption of fish yielded a higher self-reported mental health status among New Zealand residents, even after adjusting for other factors that may influence their mental wellbeing.^[8] 

Additionally, a higher intake of fresh fruits and vegetables (and less of the “empty calorie” processed food) is generally associated with better mental wellbeing, happiness, and satisfaction in life. One study even recommended the consumption of at least 5 servings of fruit and vegetables a day for the improvement of mental health.^[9]  

3. Protection Against Certain Cancers

The other half of a pescatarian diet involves eating a lot of highly nutritious and fresh fruits and vegetables, which are the primary source of the invaluable phytochemicals. These phytochemicals have significant antioxidant and anti-inflammatory activities which have been observed to prevent and combat cancer cell growth throughout multiple studies.^[10] 

For example, cruciferous vegetables like broccoli, kale, cauliflower, and bok choy contain sulforaphane, a phytochemical that was found to have reduced the size of cancer cells by up to 75%.^[11] 

Berries are high in anthocyanins, which are pigments that also have potent antioxidant activities that was observed to fight cancer cells as well. In a study published in 2010, bilberry extract was observed to have reduced the growth of cancer cells by 7% among patients with colorectal cancer.^[12]

A diet high in fresh fruits and vegetables is widely observed to decrease the risk of developing all types of cancers.^[13] 

Omega-3 rich diets, which are mostly composed of seafood, were also observed to result in a decreased risk of developing certain types of cancers, such as colorectal, prostate, and breast cancer.^[5] 

4. Protection Against Cognitive Decline and Alzheimer’s

As mentioned earlier, omega-3 fatty acids play a major part in the structure and function of brain cells. 

This also means that it also plays a crucial role in cognitive functioning, which includes learning, memory, attention, decision making, linguistic abilities, and the like. 

Multiple studies have shown that a higher intake of omega-3 fatty acids can slow down age-related mental decline and reduce the risk of Alzheimer’s disease.^[5] 

Some studies have also found that fish oil supplements can help improve the brain function of those who are suffering from non-age related mild cognitive impairment.^[14] 

The antioxidant compounds that are abundant in fruits and vegetables are also known to combat age-related cognitive decline by reducing the possible damage caused by oxidative stress on our brain cells.^[15]

Populations that are under the Mediterranean diet, which is highly similar to a pescatarian diet, were also observed to have a lower risk of developing dementia, Alzheimer’s, and had a slower rate of age-related cognitive decline. This was attributed to their high consumption of antioxidants, omega-3 fatty acids, and homocysteine-related vitamins (vitamin B12 and folate), which are all abundant in the pescatarian diet as well.^[16] 

5. Can Help Prevent and Manage Type 3 Diabetes

If you want to avoid having diabetes, or if you’re currently diagnosed with it, then going for a pescatarian diet is guaranteed to help you sustain balanced blood sugar levels. 

In a study published in BMI Open Diabetes Research & Care, plant-based diets are effective in promoting well-being in the management of type 2 diabetes. This is because plant-based foods are rich in antioxidants, fiber, micronutrients, and unsaturated fatty acids, which all are all protective factors against type 2 diabetes.^[17]

From the same study, it was also found that the consumption of processed food, unhealthy fats, and red meat is highly influential to the development of type 2 diabetes. Thus, making fresh fish as your main protein source will help you cut out the risks that come with the excessive consumption of red meat.

Additionally, the anti-inflammatory activities of omega-3 fatty acids in fatty fish can prevent autoimmune diseases such as type 1 diabetes.^[18] 

6. Can Help You Lose Weight

The pescatarian diet is characterized by the consumption of nutrient dense and high-fiber plant-based foods, coupled with a high quality source of complete proteins. These two factors make the pescatarian diet ideal for maintaining a good weight, as both fiber and protein help maintain longer periods of satiety. 

Compare this to eating fast food, which are high in calories but low in nutrients – just to feel full, you’ll have to eat more calories than your body actually needs. These “empty calories” are the culprit for the increasing levels of obesity these days, as these processed foods are unfortunately very popular for their affordability and addictiveness.^[19]

7. Supports Gut Health

Although often overlooked, the gut microbiome is one of the most important systems in our body. Not only is our gut health important to digestion, but it also influences our immune system, heart, brain, and metabolism. 

Thus, it is crucial to maintain a well-balanced gut microbiome, which is approached in two ways: first, by fostering the good bacteria in your system, all while discouraging the overgrowth of the bad bacteria.

Dietary fibers and short chain fatty acids (such as the omega-3 fatty acid, ALA) are the prime energy sources for the microbes in your gut microbiome – all of which can be obtained from plant-based food. It is especially important to “feed” the good bacteria, as they prevent bad bacteria from taking over which can cause infections and chronic inflammation.^[20] 

On the other hand, the bad bacteria in your body thrives on a poor diet that is high on added sugars and processed food. The excess consumption of added sugars is known to trigger inflammation in your gut, which can lead to even more serious chronic diseases. 

The Downsides of the Pescatarian Diet

Although the pescatarian diet is considered generally safe with a smaller risk of nutrition deficiencies, it does have its own set of downsides that you might want to consider.^[21] 

The Risk of Mercury Poisoning

The most serious risk that a pescatarian diet could pose is mercury poisoning, which is unfortunately present in most seafoods. Bodies of water tend to accumulate mercury due to pollution, of which the surrounding organisms absorb over time. 

Mercury poisoning is a very serious matter – it’s a neurotoxin that can damage your health for life. Some symptoms of advanced mercury poisoning include muscle weakness, nerve loss in the hands and face, impaired motor skills, and hearing and speech difficulties. Although mercury has no side effects when consumed in negligible amounts, it tends to bioaccumulate in our bodies and symptoms may manifest through chronic exposure. 

Thus, it is important for a pescatarian to be well-informed of the varying levels of mercury levels among seafood, as well as the origins of the seafood they’re buying. 

Some species of fish may contain more mercury than others. The general rule is that the higher a fish is in the food chain, the higher levels of mercury have accumulated inside the fish. Here is a list of fish grouped by least to most in terms of mercury content to give you an idea of which you should eat or avoid. 

• Least Mercury – safest for regular consumption: salmon, mackerel, sardines, shrimp, anchovies, freshwater trout, squid, clams, crayfish, catfish, canned light tuna, and pollock
• Highest Mercury levels – avoid, or consume only occasionally: king mackerel, marlin, swordfish, bigeye tuna, halibut, albacore, shark, and orange roughy

Even farmed fish, which most claim are mercury-free, can be exposed to other waterborne pollutants including mercury. Thus, it is really crucial for you to learn about the origins of the fish you’re eating, especially if you’re going to rely on them for such a huge portion of your diet! 

It Can Be Costly

Although this depends on where you live, seafood are generally more expensive than other sources of protein, such as red meat and poultry. 

When it comes to the pescatarian diet, you don’t necessarily have to aim for expensive seafood such as crab, lobster, salmon, or tuna, which may often show up in pescatarian recipes. 

You can always go for cheaper types of fish, such as mackerel, sardines, or anchovies, which can be just as nutritious and filling as the fish mentioned above. These types of fish also have lower mercury levels. You should also aim for fish that are more common in your region, as those tend to be cheaper (make sure to check their mercury levels!).  

Additionally, you can include more plant-based protein sources in your diet whenever you need to scrimp on fish, such as quinoa, soy, and beans. 

You Can Still Be Unhealthy

Just like with other diets, following a pescatarian diet doesn’t guarantee good health. You’ll need to make the extra effort to make sure that your meals are actually providing you with complete nutrients without going past your recommended calorie intake – it’s not as simple as eating fried salmon for lunch and getting a bowl of pre-packaged Caesar salad for dinner. 

Apart from the fish and greens, the methods of preparation, the ingredients, the portions, and the freshness are major factors that determine the healthiness of your food. 

For instance, it is much healthier to eat baked salmon over a salmon sushi roll, since there is a higher tendency to overeat carbohydrates because you can’t control the portions of rice. A freshly prepared salad with a simple vinaigrette dressing is also much healthier than Caesar salad, since the dressing of the latter is high in unhealthy fats and calories. 

The healthiest way to eat, no matter the type of diet, is always to prepare the food yourself at home. Cooking at home ensures that you’re eating the freshest ingredients, getting enough macro and micronutrients, and eating just the right amount of portions. 

What A Pescatarian Diet Looks Like

The pescatarian diet is relatively easy to follow. It is like a vegetarian diet, but with the addition of seafood as a protein source. 

What pescatarians eat: Whole grains, legumes, nuts, seeds, fruits, vegetables, fish, and shellfish. Some pescatarians may also choose to eat eggs and dairy as an additional (and ethical) protein source.

What pescatarians don’t eat: Chicken, pork, beef, turkey, game, and lamb. 

Conclusion

The pescatarian diet is an exceptionally healthy diet, relative to the standard Western diet. The high consumption of omega-3 fatty acids, fibers, and phytochemicals from nutrient-dense food is sure to provide benefits to a wide range of organ systems. This is especially true for heart health, as cutting out processed food and red meat lowers the consumption of unhealthy and heart-clogging fats. 

However, there are some risks to the pescatarian diet, such as the likelihood of mercury poisoning. To avoid this, one must be well-informed of the varying levels of mercury among seafood, as well as the origins of the seafood they’re buying. Nonetheless, the pescatarian diet is generally safe and you will have a low risk of encountering nutrient deficiencies. Plus, you can choose to eat dairy and eggs as another source of complete proteins. 

References

[1] Harvard Health Publishing. (2015) Mediterranean diet linked to longevity, say Harvard researchers. Retrieved on January 5, 2020 from https://www.health.harvard.edu/staying-healthy/mediterranean-diet-linked-to-longevity-say-harvard-researchers

[2] Anand, S. S., Hawkes, C., de Souza, R. J., Mente, A., Dehghan, M., Nugent, R., Zulyniak, M. A., Weis, T., Bernstein, A. M., Krauss, R. M., Kromhout, D., Jenkins, D., Malik, V., Martinez-Gonzalez, M. A., Mozaffarian, D., Yusuf, S., Willett, W. C., & Popkin, B. M. (2015). Food Consumption and its Impact on Cardiovascular Disease: Importance of Solutions Focused on the Globalized Food System: A Report From the Workshop Convened by the World Heart Federation. Journal of the American College of Cardiology, 66(14), 1590–1614. https://doi.org/10.1016/j.jacc.2015.07.050

[3] ScienceDaily. (2020, February 3) Eating red meat and processed meat hikes heart disease and death risk, study finds. Retrieved on January 4, 2020 from https://www.sciencedaily.com/releases/2020/02/200203114328.htm

[4] Hosomi, R., Yoshida, M., & Fukunaga, K. (2012). Seafood consumption and components for health. Global journal of health science, 4(3), 72–86. https://doi.org/10.5539/gjhs.v4n3p72

[5] Hjalmarsdottir, F. (2018, October 15) 17 Science-Based Benefits of Omega-3 Fatty Acids. Retrieved on January 4, 2020 from https://www.healthline.com/nutrition/17-health-benefits-of-omega-3

[6] Dyall S. C. (2015). Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA and DHA. Frontiers in aging neuroscience, 7, 52. https://doi.org/10.3389/fnagi.2015.00052

[7] Grosso, G., Galvano, F., Marventano, S., Malaguarnera, M., Bucolo, C., Drago, F., & Caraci, F. (2014). Omega-3 fatty acids and depression: scientific evidence and biological mechanisms. Oxidative medicine and cellular longevity, 2014, 313570. https://doi.org/10.1155/2014/313570

[8] Silvers, K. M., & Scott, K. M. (2002). Fish consumption and self-reported physical and mental health status. Public health nutrition, 5(3), 427–431. https://doi.org/10.1079/phn2001308

[9] Głąbska, D., Guzek, D., Groele, B., & Gutkowska, K. (2020). Fruit and Vegetable Intake and Mental Health in Adults: A Systematic Review. Nutrients, 12(1), 115. https://doi.org/10.3390/nu12010115

[10] Ashraf M. A. (2020). Phytochemicals as Potential Anticancer Drugs: Time to Ponder Nature’s Bounty. BioMed research international, 2020, 8602879. https://doi.org/10.1155/2020/8602879

[11] Li, Y., Zhang, T., Korkaya, H., Liu, S., Lee, H. F., Newman, B., Yu, Y., Clouthier, S. G., Schwartz, S. J., Wicha, M. S., & Sun, D. (2010). Sulforaphane, a dietary component of broccoli/broccoli sprouts, inhibits breast cancer stem cells. Clinical cancer research : an official journal of the American Association for Cancer Research, 16(9), 2580–2590. https://doi.org/10.1158/1078-0432.CCR-09-2937

[12] Thomasset, S., Berry, D. P., Cai, H., West, K., Marczylo, T. H., Marsden, D., Brown, K., Dennison, A., Garcea, G., Miller, A., Hemingway, D., Steward, W. P., & Gescher, A. J. (2009). Pilot study of oral anthocyanins for colorectal cancer chemoprevention. Cancer prevention research (Philadelphia, Pa.), 2(7), 625–633. https://doi.org/10.1158/1940-6207.CAPR-08-0201

[13] Key, T. J., Schatzkin, A., Willett, W. C., Allen, N. E., Spencer, E. A., & Travis, R. C. (2004). Diet, nutrition and the prevention of cancer. Public health nutrition, 7(1a), 187-200. DOI: 10.1079/PHN2003588

[14] Mazereeuw, G., Lanctôt, K. L., Chau, S. A., Swardfager, W., & Herrmann, N. (2012). Effects of ω-3 fatty acids on cognitive performance: a meta-analysis. Neurobiology of aging, 33(7), 1482.e17–1482.e1.482E29. https://doi.org/10.1016/j.neurobiolaging.2011.12.014

[15] Crichton, G. E., Bryan, J., & Murphy, K. J. (2013). Dietary antioxidants, cognitive function and dementia–a systematic review. Plant foods for human nutrition (Dordrecht, Netherlands), 68(3), 279–292. https://doi.org/10.1007/s11130-013-0370-0

[16] Féart, C., Samieri, C., & Barberger-Gateau, P. (2010). Mediterranean diet and cognitive function in older adults. Current opinion in clinical nutrition and metabolic care, 13(1), 14–18. https://doi.org/10.1097/MCO.0b013e3283331fe4

[17] Toumpanakis, A., Turnbull, T., & Alba-Barba, I. (2018). Effectiveness of plant-based diets in promoting well-being in the management of type 2 diabetes: a systematic review. BMJ Open Diabetes Research and Care, 6(1). http://dx.doi.org/10.1136/bmjdrc-2018-000534

[18] Stene, L. C., Joner, G., & Norwegian Childhood Diabetes Study Group (2003). Use of cod liver oil during the first year of life is associated with lower risk of childhood-onset type 1 diabetes: a large, population-based, case-control study. The American journal of clinical nutrition, 78(6), 1128–1134. https://doi.org/10.1093/ajcn/78.6.1128

[19] Rupp, R. (2014, December 24) Why Empty Calories Are a Big Problem. Retrieved on January 5, 2020 from https://www.nationalgeographic.com/culture/food/the-plate/2014/12/24/why-empty-calories-are-a-big-problem/

[20] Robertson, R. (2017, June 27) Why the Gut Microbiome Is Crucial for Your Health. Retrieved on January 5, 2020 from https://www.healthline.com/nutrition/gut-microbiome-and-health[21] Maloney, L. (2019, April 16) 4 Disadvantages of a Pescatarian Diet. Retrieved on January 6, 2020 from https://www.livestrong.com/article/399500-the-disadvantages-of-a-pescetarian-diet/

Quinoa has become increasingly popular over the years, especially among vegans and fitness enthusiasts. 

It has gained the title of ‘Supergrain of the Future’ because it is an almost complete source of protein, fiber, and minerals, all while being friendly to all types of diets. It is also a great source of antioxidants and vitamins that can protect your body from various chronic diseases. 

Quinoa has its roots in the ancient Incan civilization, where quinoa was recognized as an important food source as early as then, and they believed that it was capable of increasing the stamina of their warriors. 

Thousands of years later, researchers were able to verify these age-old beliefs, and have uncovered even more of what quinoa can offer for our health. 

In fact, NASA is considering quinoa as one of the crops to be a part of the Controlled Ecological Life Support System (CELSS), as its unique and almost complete nutritional profile has made it ideal for long-term space missions.^[7] 

If you need more convincing on whether you should try quinoa or not, here are the 8 scientifically proven health benefits of quinoa that has earned it the title of ‘supergrain of the future’^[1]:

1. Quinoa is rich in antioxidants. 

As a plant-based food source, quinoa is teeming with phytochemicals – many of which that have potent antioxidant properties. 

Antioxidants help our bodies combat the harmful effects of free radicals, which are the unstable atoms that cause damage to proteins, DNA, and cell membranes. Over time, too much oxidative stress caused by free radicals increases the risk of developing chronic diseases such as diabetes, cancer, and heart diseases. 

Antioxidants neutralize the effects of oxidative stress, whose effects are intensified by exposure to pollution, excessive alcohol consumption, smoking, radiation, fried food, and exposure to harmful chemicals. 

Quinoa is an exceptional source of these antioxidants, especially quercetin and kaempferol. These two compounds are widely known to have powerful anti-inflammatory and antioxidant effects, which is believed to be behind their anti-cancer and cardioprotective abilities.^[2] 

In a study published in the Journal of Cellular Biochemistry, quercetin was found to be effective in inhibiting cancer cell growth, along with a widely studied antitumor activity.^[3] Kaempferol is also reported to induce cancer cell apoptosis and prevent cancer cell growth.^[4] 

2. Quinoa is exceptionally high in fiber. 

Even for a whole grain, quinoa is impressively high in fiber. Per 100g serving, quinoa can provide up to 2.8g of dietary fiber, which is much higher than what you can get from brown rice and yellow corn. 

Getting enough fiber is crucial for maintaining good health. Firstly, fiber promotes regular digestion and bowel movement, as it helps the body absorb nutrients and expel waste more efficiently.^[5] 

Fiber also provides energy for the good bacteria that lives in the gut microbiome. A healthy gut not only improves digestion, as also provides systemic benefits that include the immune system, heart health, and mental health. 

Fiber is also known to help reduce total and LDL (“bad”) cholesterol levels. This can effectively prevent cardiovascular diseases by reducing plaque buildup in the walls of your arteries. 

3. Quinoa is gluten-free.

If you happen to have gluten sensitivities, then quinoa is a must-have in your pantry. 

Finding the right carbohydrates can be tough for those who have gluten intolerance and Celiac disease – and when there are gluten-free alternatives available, some may contain unhealthy additives that can further cause harm to your health. 

Quinoa is a versatile and naturally gluten-free carb that is both nutritious and fitting for those who have special dietary requirements. 

In several studies, the consumption of gluten instead of typical gluten-free ingredients (tapioca, potato, corn, and rice flour) was found to have significantly increased the nutrient and antioxidant profile of gluten-free diets.^[6]   

4. Quinoa is a complete protein.

Although certain types of proteins can be found in many plant-based food, it is incredibly rare for them to be a complete protein – a characteristic that is mostly found in animal-based food. Quinoa is one of the few plant-based food is considered a complete protein, which means that it contains all nine essential amino acids, whereas other plant-based food typically lack one or two.

This means that quinoa is a great protein source for vegans and vegetarians, or for people who want to cut down on extra pounds. 

5. Quinoa has a low glycemic index.

Quinoa is low on the glycemic index, which means that it won’t affect your blood sugar levels as much compared to foods like refined carbohydrates. 

Being low on the glycemic index, quinoa won’t cause spikes in blood sugar, which contribute to weight gain (as it causes lethargy and hunger) and a higher risk of developing diabetes. Blood sugar spikes also increase the risk of developing heart diseases or a stroke, as it can cause blood vessels to harden and narrow.^[8] 

This makes quinoa a perfect carbohydrate for those who want to prevent or are already diagnosed with diabetes or some sort of heart disease. 

6. Quinoa is a great source of iron. 

Iron is an essential nutrient that is mostly obtained from animal products, although it is also present in another less-readily absorbed form among plant-based food. 

Iron plays a crucial role in many bodily processes, especially in the production of hemoglobin, which is the protein that carries oxygen in the blood. A lack of iron can cause low energy levels, headaches, dizziness, or anemia.^[9] 

A cup of cooked quinoa can provide up to 2.8mg of iron, which makes up 16% of the recommended dietary intake. 

7. Quinoa is rich in magnesium. 

Magnesium is another crucial mineral that is needed by a wide range of bodily functions, as it is involved in over 600 biochemical reactions in the body!^[10] This includes protein formation, energy creation, muscle movements, gene maintenance, and the regulation of neurotransmitters. 

Although it is rare, magnesium deficiency is associated with other serious health problems, such as mental disorders, osteoporosis, muscle weakness, and high blood pressure.  

Similar to other whole grains, quinoa is a great source of magnesium. 

8. Quinoa can help you lose weight. 

Because quinoa is high in protein, fiber, and is low on the glycemic index, it can help you effectively control your appetite and boost metabolism. 

Both protein and fiber contributes to increasing feelings of fullness, which can help you prevent eating more calories than needed without sacrificing proper nutrition. 

And being low on the glycemic index, you won’t experience unnecessary cravings and lethargy as you would with high glycemic index foods. 

How To Prepare Quinoa

Quinoa is very easy to prepare, especially if you already know how to cook rice. It can be prepared on the stovetop, with a rice cooker, or a slow cooker. 

All you need to remember is that for every cup of quinoa, you must add 2 cups of liquid, which yields you with a total of 3 cups cooked quinoa. If you’d like to add an additional dimension of flavor, you can also use any type of broth in place of water. It usually takes around 15 minutes before your quinoa completely absorbs the liquid, and let the grains sit for about 10 minutes while covered being consumption. 

Take note if the quinoa that you have is pre-rinsed. If not, you’ll have to rinse off the bitter saponin coating for a few seconds using cold water. 

You can also toast quinoa to achieve a nuttier flavor. This can be done by toasting quinoa on a skillet with a neutral oil (such as canola oil) for a few minutes until it is golden brown, not burnt. Then proceed to boiling it afterwards. 

Conclusion

Quinoa is truly an exceptional whole grain – not only is it rich in fiber and essential nutrients, but it is also one of the few plant-based foods that are considered a complete protein. This makes quinoa an ideal source of nutrition for all types of diets. It is also versatile too, as it can be incorporated in many dishes, salads, and can even be turned into a dessert. 

References

[1] https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa#TOC_TITLE_HDR_9

[2] Dabeek, W. M., & Marra, M. V. (2019). Dietary Quercetin and Kaempferol: Bioavailability and Potential Cardiovascular-Related Bioactivity in Humans. Nutrients, 11(10), 2288. https://doi.org/10.3390/nu11102288

[3] Jeong, J. H., An, J. Y., Kwon, Y. T., Rhee, J. G., & Lee, Y. J. (2009). Effects of low dose quercetin: cancer cell-specific inhibition of cell cycle progression. Journal of cellular biochemistry, 106(1), 73–82. https://doi.org/10.1002/jcb.21977

[4] Chen, A. Y., & Chen, Y. C. (2013). A review of the dietary flavonoid, kaempferol on human health and cancer chemoprevention. Food chemistry, 138(4), 2099–2107. https://doi.org/10.1016/j.foodchem.2012.11.139

[5] Newman, T. (2020, April 27) Why do we need dietary fiber? Retrieved on January 3, 2020 from https://www.medicalnewstoday.com/articles/146935

[6] Lee, A. R., Ng, D. L., Dave, E., Ciaccio, E. J., & Green, P. H. (2009). The effect of substituting alternative grains in the diet on the nutritional profile of the gluten-free diet. Journal of human nutrition and dietetics : the official journal of the British Dietetic Association, 22(4), 359–363. https://doi.org/10.1111/j.1365-277X.2009.00970.x

[7] NASA Technical Reports Server. (1993, November 1) Quinoa: An emerging new crop with potential for CELSS. Retrieved on January 3, 2020 from https://ntrs.nasa.gov/citations/19940015664

[8] Rowles, A. (2017, April 10) 12 Simple Tips to Prevent Blood Sugar Spikes. Retrieved on January 3, 2020 from https://www.healthline.com/nutrition/blood-sugar-spikes

[9] Petre, A. (2017, May 4) 21 Vegetarian Foods That Are Loaded With Iron. Retrieved on January 3, 2020 from https://www.healthline.com/nutrition/iron-rich-plant-foods

[10] Spritzler, F. (2018, September 3) 10 Evidence-Based Health Benefits of Magnesium. Retrieved on January 3, 2020 from https://www.healthline.com/nutrition/10-proven-magnesium-benefits

You have probably already heard about the importance of protein in our diets. 

Proteins keep our muscles strong, our organs working properly, and provide enough energy to get us through the tasks we have to accomplish daily. 

You may have also heard that proteins come from both animals and plant sources. There remains a huge debate going on about which type is actually better for our health, with a main point of contention on whether plant-based diets can actually provide sustainable levels of proteins for our bodies.

Across multiple studies, both animal and plant proteins have shown to be equally beneficial to our health. But due to their inherent differences, animal and plant proteins have their own unique characteristics that one must take into consideration. 

Here’s what you need to know about the differences between plant and animal proteins – and is one actually better than the other?^[1,2,3]

Complete vs. Incomplete Proteins

One of their key differences is that most animal proteins are considered complete proteins, while the majority of plant proteins are incomplete proteins. However, this doesn’t mean that plant proteins are inferior as they have their own set of benefits as we will explain later on. 

But what does it mean to be a complete protein anyway?

On the molecular level, dietary proteins are actually made up of tiny organic compounds called amino acids. There are 20 known kinds of amino acids, and each protein contains a certain combination of these amino acids. Out of these 20 amino acids, 9 are considered essential, while the other 11 are considered nonessential because our body is able to produce them. 

When a protein contains all nine essential amino acids, then it is considered a complete protein. 

All animal proteins are complete proteins – this includes the meat (beef, pork, poultry, etc.) and animal-derived products such as dairy and eggs. Additionally, animal proteins are much more similar to our own, making them easier to synthesize within our bodies. 

On the other hand, almost all plant proteins, except for those found in soy and quinoa, are considered incomplete proteins. Unlike animal proteins, they tend to lack one or two essential amino acids. 

The lack of a mere one or two amino acids does not mean that plant proteins are inferior. However, this also means that if you plan to follow a plant-based diet, you should be precise in eating a diverse set of foods in order to acquire all essential amino acids in your diet. (Oftentimes, this is achieved with the help of dietary supplements.)

Getting all these nine essential amino acids is especially crucial as they are instrumental to nearly every system in our bodies, such as:

• Creating, maintaining, and repairing muscles, tissues, skin, hair, and nails
• Maintaining normal digestion
• Providing energy to our bodies
• Regulating and producing hormones
• The production of neurotransmitters

Another difference that you may want to consider is that plant proteins can take longer for our bodies to process than animal proteins, giving them a slight disadvantage if you’re planning to use them to bulk up (with the exception of whey protein). Animal proteins are also higher in the amino acid leucine, which is believed to be crucial to muscle protein synthesis.^[4] In addition, plant proteins tend to come with more carbohydrates, and thus may not be ideal for those who are following a low-carb diet. 

The Differences In Nutritional Composition

Another factor that you may want to consider is the micro and macronutrients that you can acquire from each type of protein. Because plant-based food and animal derived products are innately different, each type offers a completely different set of nutrients. This is especially crucial if you’re following a highly specialized diet in which you’re required to follow specific micronutrient goals. 

Plant Proteins Are More Nutrient-Dense

Although certain plant proteins lack an amino acid or two, you can definitely count on them as a dependable source of antioxidants, vitamins, minerals, fibers, and carbohydrates that aren’t present in all animal products. Here are some characteristics that are common in plant proteins that aren’t present in animal products. 

• Dietary fibers: Fibers are essential to your digestive system and gut health. Dietary fibers form the bulk of your stool, making it easier for your body to absorb and excrete food. Dietary fibers also provide energy for the good bacteria in your body, as well as reduce the bad (LDL) cholesterol levels of your bloodstream. 
• Phytochemicals: Plant-based food are exceptionally high in phytochemicals, which refers to the bioactive compounds that include flavonoids, carotenoids, and polyphenols. These compounds are notable for their antioxidant and anti-inflammatory activity, which is linked to a lower risk of developing chronic diseases such as cancer, diabetes, and cardiovascular diseases. 
• Heart-healthy fats: With the exception of omega-3 fatty acids, animal proteins tend to be high in saturated fats that can increase heart disease risk factors. On the other hand, plant-based food contain more monounsaturated fats and polyunsaturated fats, which are both known to reduce bad cholesterol levels.

Because plant-based food is jam packed with a wide variety of nutrients, plant-based diets are known for its health benefits. Diets high in plant proteins tend to result in the following:

• Lower risk of heart disease.^[5] 
• Reduced risk of type 2 diabetes.^[6]
• Reduced risk of obesity.^[7]

Animal Proteins Have What Plant Proteins Don’t

Although plant nutrients have a wider range of nutrients and have lower levels of saturated fat, this doesn’t necessarily mean that animal proteins are entirely unhealthy. 

In fact, animal proteins contain nutrients that are crucial for our some of the most important bodily functions – and these nutrients can only be derived from animal products. The lack of these nutrients are some of the reasons why people who carelessly follow a plant-based diet tend to face serious health issues. 

• Vitamin B12: One of the most common deficiencies that arise from a plant-based diet is vitamin B12, which can only be found in meat and dairy sources. Vitamin B12 is crucial in DNA synthesis, the formation of blood cells, and the regulation of nerve cell function. Vitamin B12 deficiencies often lead to severe anemia, neurological problems, paralysis, and in extreme cases, death.^[8]
• Vitamin D: Next to sunlight exposure, animal products are the next best source of vitamin D. Vitamin D is crucial for keeping our bones, teeth, and muscles healthy and strong. It can only be found in oily fish, eggs, and dairy. Although some plant-based food contains vitamin D, the type found in animal proteins are absorbed better by the body.
• DHA: Docosahexaenoic acid (DHA) is an essential omega-3 fatty acid that is crucial for the formation and maintenance of our brain. Although some plant-based food contains omega-3, almost none contains DHA. 
• Heme-iron: Heme iron is a type of iron that can only be sourced from animal foods. It is considered the best form of iron, as 40% of heme iron is readily absorbed by the body.^[9] 
• Zinc: Zinc is an essential mineral that can be mostly found in animal proteins. It plays an important role in immune function, DNA and protein synthesis, development, and wound healing.^[10] 

Conclusion

Although they’re inherently different, plant and animal proteins both offer their own health benefits – although plant proteins are generally considered healthier, this doesn’t mean that it is better than animal proteins. This is because animal proteins also exclusively contains nutrients that we literally cannot live without (such as vitamin B12).

At the end of the day, the choice of whether to eat more animal or plant proteins depend on your diet goals. 

If you’re looking forward to build muscle, animal proteins are the prime choice as they are generally used more efficiently absorbed by the body. However, this doesn’t mean that you can’t depend on plant proteins either. 

If you plan on focusing on a plant-based diet for ethical, health, or other personal reasons, always make sure to get enough of the micronutrients your body needs by including a diverse combination of food into your diet. The supplementation of essential nutrients will also help you avoid any deficiencies.

Or better yet, one should ideally follow a balanced diet that involves both plant-based proteins and animal proteins, coupled with an active lifestyle. By including a wide variety of food sources, you’re sure to receive enough, or even more of the nutrients your body needs to develop and maintain peak condition. 

References

[1] Campbell, T. C. (2013, October 29) Animal vs. Plant Protein. Retrieved on December 24, 2020 from https://nutritionstudies.org/animal-vs-plant-protein/

[2] Todd, C. (2019, August 28) Does It Make a Difference if You Get Your Protein from Plants or Animals? Retrieved on December 24, 2020 from https://www.self.com/story/plant-vs-animal-protein

[3] Johnson, J. (2018, August 21) What is the difference between animal and plant proteins? Retrieved on December 24, 2020 from https://www.medicalnewstoday.com/articles/322827

[4] Breen, L., & Churchward-Venne, T. A. (2012). Leucine: a nutrient ‘trigger’ for muscle anabolism, but what more?. The Journal of physiology, 590(9), 2065–2066. https://doi.org/10.1113/jphysiol.2012.230631

[5] Appel, L. J., Sacks, F. M., Carey, V. J., Obarzanek, E., Swain, J. F., Miller, E. R., 3rd, Conlin, P. R., Erlinger, T. P., Rosner, B. A., Laranjo, N. M., Charleston, J., McCarron, P., Bishop, L. M., & OmniHeart Collaborative Research Group (2005). Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results of the OmniHeart randomized trial. JAMA, 294(19), 2455–2464. https://doi.org/10.1001/jama.294.19.2455

[6] Hosseinpour-Niazi, S., Mirmiran, P., Hedayati, M., & Azizi, F. (2015). Substitution of red meat with legumes in the therapeutic lifestyle change diet based on dietary advice improves cardiometabolic risk factors in overweight type 2 diabetes patients: a cross-over randomized clinical trial. European journal of clinical nutrition, 69(5), 592–597. https://doi.org/10.1038/ejcn.2014.228

[7] Mozaffarian, D., Hao, T., Rimm, E. B., Willett, W. C., & Hu, F. B. (2011). Changes in diet and lifestyle and long-term weight gain in women and men. The New England journal of medicine, 364(25), 2392–2404. https://doi.org/10.1056/NEJMoa1014296

[8] Berkheiser, K. (2018, June 14) 9 Health Benefits of Vitamin B12, Based on Science. Retrieved on December 26, 2020 from https://www.healthline.com/nutrition/vitamin-b12-benefits

[9] Hurrell, R., & Egli, I. (2010). Iron bioavailability and dietary reference values. The American journal of clinical nutrition, 91(5), 1461S–1467S. https://doi.org/10.3945/ajcn.2010.28674F[10] Kubala, J. (2018, November 14) Zinc: Everything You Need to Know. Retrieved on December 26, 2020 from https://www.healthline.com/nutrition/zinc