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Plants: The Original Protein Source (Thinking Beyond Meat) Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 [email protected] louisvilleveg.com
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Page 1: Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 sam@louisvilleveg.comlouisvilleveg.com.

Plants: The Original Protein Source

(Thinking Beyond Meat)

Samuel HartmanLouisville Vegetarian ClubPlant-based eating class 3 of 4

[email protected] louisvilleveg.com

Page 2: Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 sam@louisvilleveg.comlouisvilleveg.com.

A Brief History of Protein“Protein” comes from the Greek word “proteios” meaning “primary” or “standing in front.”Each protein molecule consists of amino acids: nine essential, four nonessential, and eight conditionalAbsolutely essential for growth! In general, 50g minimum of protein per day for most people.

Page 3: Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 sam@louisvilleveg.comlouisvilleveg.com.

How Should We Get Protein?Plants are the original source: the animals who are carnivores only get their protein from the flesh of animals who eat plants.Are we omnivores? This is an ongoing debate. We can eat meat, but should we?15,000 years ago, we hunted and gathered out of necessity. Now, we eat by choice.Many signs now point to plants at the optimal protein source. Why? Health, environmental, and ethical considerations.

Page 4: Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 sam@louisvilleveg.comlouisvilleveg.com.

Comparative Eating Anatomy

Page 5: Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 sam@louisvilleveg.comlouisvilleveg.com.

The Burden of Proof: Why Meat?Rather than assume humans have to eat meat, let the meat eaters show us why it’s important.Common reasons: protein, vitamins (B12), minerals, ease of access, and tradition.All of the nutrients, macro and micro, can be obtained from plants, and they’re probably better for you.

Page 6: Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 sam@louisvilleveg.comlouisvilleveg.com.

The Protein Myth: Common KnowledgeCommon thinking advocates “lean” cuts of beef, chicken, pork, fish, etc.Is this the optimal protein source? Probably not.Given the alternatives, meat is not a health-promoting food, and can significantly raise mortality.

Page 7: Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 sam@louisvilleveg.comlouisvilleveg.com.

The Protein Myth: Meat Kills2009 NIH-AARP study (600k): modest increase in total mortality, cancer mortality, and cardiovascular mortality associated with red and processed meat intake.2012 Harvard study (121k): Each extra serving of red meat: 13% increase in premature death, processed meat: 20%.2010 EPIC-NL study (38k): Diabetes risk increases with higher protein risk, specifically animal protein. Vegetable protein not associated.2010 Low-carb study (130k): Low-carb animal protein diet associated with higher all-cause mortality, low-carb vegetable protein diet had the opposite effect.

Page 8: Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 sam@louisvilleveg.comlouisvilleveg.com.

The Protein Myth: Chicken and FishOkay, we get it: red meat is bad! What about chicken and fish?Generic chicken contains: fecal matter, arsenic, E. Coli, Salmonella/Campylobacter, and drugsOrganic chicken (or turkey) not much cleanerFish varies, but often high in: methyl mercury, organochlorines, polychlorinated biphenyls (PCBs), and other environmental toxins.

Page 9: Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 sam@louisvilleveg.comlouisvilleveg.com.

What About B12? Or Iron?Vitamin B12 is crucial, but we need a tiny amount each day (3-7 mcg – that’s micrograms!)While we once may have obtained it naturally, supplementation is typically required now. It comes from bacteria!Iron: for men, don’t sweat it. Women do need more, but spinach, lentils, and Vitamin C are the ticket!

Page 10: Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 sam@louisvilleveg.comlouisvilleveg.com.

The Protein Myth: It’s Only HumanMark Bittman, in NYT claimed: “it’s only human…it’s traditional…it’s mainstream.”Don’t sell yourself short – change is natural – and is often in the right direction. Ex. racism, sexism.

Page 11: Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 sam@louisvilleveg.comlouisvilleveg.com.

The Protein Myth: SpeciesismSpeciesism: prejudice or bias in favor of the interests of members of one’s own species (and against…)What is the difference? Consider the status for moral worth as sentience: the ability to feel, or perceive.

_______SPECIESIST

Page 12: Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 sam@louisvilleveg.comlouisvilleveg.com.

Enter Plants: Pure Vegetable ProteinBeans, grains, nuts, seeds, and some vegetables are full of protein.Consider 1 cup of: Lentils (18g), Navy beans (16g), or Quinoa (8g).1/4 cup of: Hemp seeds (15g), Almonds (8g), Sunflower seeds (8g)Simple trade off, or benefit? Nuts and beans have massive advantages.

Page 13: Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 sam@louisvilleveg.comlouisvilleveg.com.

Enter Plants: Wheat Meat and MoreSeitan (wheat gluten): High in protein, low in everything else (18g/serving!)Tofu: The classic meat replacement. Proper cooking is a must!Wheat and soy “meat” products: Tofurky, Field Roast, Boca, Lightlife, Gardein, etc.

Page 14: Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 sam@louisvilleveg.comlouisvilleveg.com.

Enter Plants: Full Spectrum Eating1) Breakfast: tofu scramble, toast, fruit. Lunch: Black bean & sweet potato salad, fruit. Dinner: Quinoa & cooked veggies. Snacks: fruit, soy yogurt, trail mix. Protein: 69g2) Breakfast: raisin bran, soymilk, banana. Lunch: Bean chili, salad, cornbread. Dinner: Brown rice/lentil pilaf, broccoli. Snacks: whole wheat crackers, fruit, nuts, orange juice. Protein: 87g.Allergies? Swap soy for almond, rice, coconut. Wheat cereal/crackers for gluten-free variety.

Page 15: Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 sam@louisvilleveg.comlouisvilleveg.com.

“Foreign” Foods?America’s obsession with meat belittles the protein sources that the rest of the world eats:Masoor daal (red lentils)Chana Masala (chickpeas)Yaki-dofu (tofu/soybeans)Misir Wat (green lentils)

Addis Grill

Page 16: Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 sam@louisvilleveg.comlouisvilleveg.com.

Still Not Convinced?Killing animals is one thing…but what about torture?

Birds, cows, pigs are “objects” or “commodities,” not creatures with interests.Ex. Chickens: unnatural light, tiny cages, de-beaked, 6 week of life, then scalded alive.Foie gras & veal:particularly nasty.

Page 17: Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 sam@louisvilleveg.comlouisvilleveg.com.

Still Not Convinced? Seaboard InvestigationWarning: graphic video (approx. 4 min long)Humane Society of the United States Undercover Investigation, 2012

Video at : http://www.humanesociety.org/news/press_releases/2012/02/seaboard_foods_response_02092012.html

Page 18: Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 sam@louisvilleveg.comlouisvilleveg.com.

Still Not Convinced? Environmental Destruction Animal agriculture takes a huge toll on the earth’s precious resources:

90% of the world’s soybean crop is used for animal feedLivestock contributes to 18% of the world’s total GHG70% of Amazonian rainforest deforestation is due to livestock production

Developed countries must cut meat-eating in half to stabilize N2O by 2050, or we are doomed.

Page 19: Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 sam@louisvilleveg.comlouisvilleveg.com.

Let’s Recap: Eat Plants!Burden of proof: why eat meat?Meat is bad for us; we can get nutrients elsewhere with ease.We can reject the past (speciesism) and create new habits, traditions, ways of eating and living.Animal agriculture is very, very cruel, and bad for the environment.Plants are cheap, healthy, and in abundance. They are the original, and best, source of protein.

Page 20: Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 sam@louisvilleveg.comlouisvilleveg.com.

From Veganist:“Perhaps the greatest promise of a plant-based diet, in my view, is that it can help us evolve. A plant-based diet gives all of us an opportunity to be transformative agents in the task of creating a more perfect world. This isn’t hyperbole. If our intentions are to have peace, happiness, kindness, and abundance, we have to put those intentions into action. Beyond wanting peace, we have to sow seeds of peace. …[E]ach time we eat we are given an opportunity to make the world kinder and to reduce the harm we cause. And to benefit our own health and vitality as we do so!

Our food choices affect others like virtually nothing else we do, rippling outward and multiplying their impact day by day, year by year, meal by meal. Every time we choose what to eat we vote in the most democratic election on the planet. (Kathy Freston)

Page 21: Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 sam@louisvilleveg.comlouisvilleveg.com.

Next Week: Extending Compassion to All

Questions?E-mail: [email protected]: 956-BE-VEGAN

See hand-out for references and picture credits.

Thank You!

Page 22: Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 sam@louisvilleveg.comlouisvilleveg.com.

PowerPoint GuidelinesFont, size, and color for text have been formatted for you in the Slide MasterUse the color palette shown belowSee next slide for additional guidelinesHyperlink color: www.microsoft.com

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Page 23: Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 sam@louisvilleveg.comlouisvilleveg.com.

PowerPoint TemplateSubtitle color

Example of a slide with a subheadSet the slide title in “title case”Set subheads in “sentence case”Generally set subhead to 36pt or smaller so it will fit on a single lineThe subhead color is defined for this template but must be selected. In PowerPoint 2007, it is the fourth font color from the left

Page 24: Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 sam@louisvilleveg.comlouisvilleveg.com.

Bar Chart Example

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Page 25: Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 sam@louisvilleveg.comlouisvilleveg.com.

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Page 26: Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 sam@louisvilleveg.comlouisvilleveg.com.

Line Chart Example

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Page 27: Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4 sam@louisvilleveg.comlouisvilleveg.com.

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