When I say I take Juice Plus
shakes, they're 100% natural and therefore better for you than the protein
whey shakes many people are interested and ask for me to tell them more. They
even go so far as to trying the product and liking it but then when they see
the price which works out to be under £2 a day they still prefer to drink the
‘not good for you’ whey protein. So in an effort to improve my knowledge and being a
teacher, I have decided to undertake some research.
First thing I have come across is
this:
“In
fact, the National Dairy Council websites (www.nationaldairycouncil.org)
has a nice FAQ about whey proteins and clearly takes the position that all
“…protein found in most plants, including legumes, seeds, nuts, vegetables, and
grain products, are considered ’incomplete’ proteins because they lack some of
the essential amino acids needed daily.” So why use them if you don’t have to?”
Hmmmm,
I thought to myself, let me research what amino acids are plant based. Having
done a little research I found that stating that plant protiens are deficient
and imcomplete proteins is a myth, and in my opinion a myth perpetuated by
those who wish consumers to continue spending their money on protiens
extracted from animal sources that frankly aren’t that good for you. I’m not a
vegetrarian or a vegan but I'm slowly making steps to change my diet the more
I educate myself. Vegetarian meals may supply complete protein by the
practice of protein
combining which raises the amino acid profile through plant variety.
So lets
have a look at what protiens are available in plant sources and how many or
those sources are in my daily Juice Plus Complete Shake.
Out of the 22 amino acids that exist, nine are
essential and 11 are non-essential. Below are a list of the nine essential
amino acids and plant-based
foods that are good sources of each. Some sources of amino acids,
like chia and hemp seeds,
also offer all essential amino acids, making them a complete protein, though
remember that all plant-based
foods can form complete proteins within the body once ingested.
Leucine
Leucine is one of the best essential amino acids
for stimulating muscle strength and growth. Leucine helps regulate your
blood sugar by moderating insulin into the body during and after
exercise and can even help prevent and
treat depression by the way it acts on neurotransmitters in the
brain.
Good plant-based sources include: seaweed,
pumpkin, peas and pea protein, whole grain rice, sesame seeds, watercress,
turnip greens, soy,
sunflower seeds, kidney beans, figs, avocados, raisins, dates, apples,
blueberries, olives and even bananas.
[Soy (non GMO) is one of the top ingredients in
the Juice Plus Complete Shake mix and I personally also put 1 banana in my
shake, I eat apples and avocado daily, apple fibre, pumpkin seed flour and
Norwegian kelp are all included in the ingredient list for the shake mix]
Isoleucine
It is an isolated form of leucine that
specificially helps the body produce energy and hemoglobin. It’s also vital assisting in
nitrogren growth within the muscle cells, especially in children.
Plant-based sources include: rye, soy, cashews,
almonds, oats, lentils, beans, brown rice, cabbage, hemp seeds, chia seeds,
spinach, pumpkin, pumpkin seeds, sunflower seeds, sesame seeds, cranberries,
quinoa, blueberries, apples, and kiwis.
[Oh look soy is mentioned again, also put chia
seeds in my daily shake, I also sometime put hemp seeds and we eat brown rice
in my house]
Lysine
Lysine is responsible for proper growth
and in the production of carnitine (a nutrient responsible for
converting fatty acids into fuel to lower cholesterol). It also helps the
body absorb calcium for even further bone strength and also aids in collagen
production. It’s vital to get enough of this amino acid since deficiency can lead
to nausea, depression, fatigue, muscle depletion and even
osteoporosis.
Good plant-based sources of lysine include:
beans (the best), watercress, hemp seeds, chia seeds, spirulina, parsley,
avocados, soy protein, almonds, cashews, and some legumes with lentils and
chickpeas being two of the best.
[oh there it is! Soy again! Hemp and chia which I add to my shakes and chickpea is high up in the ingredient list for Juice Plus Complete Shake mix – if you wanted to you could add spirulina powder]
Methionine
Methionine helps form cartilage in the body through the use
of sulfur. Sulfur is a mineral essential to the production of bone
cartilage and no other amino acids contain sulfur aside from methionine. People
who don’t eat enough sulfur-containing foods to produce methionine in the body
may suffer arthritis, damaged tissue, and poor healing. Methionine also aids in
the production of muscle growth and formation of creatine, needed for optimal
cellular energy.
Good plant-based sources of sulfur include:
sunflower seed butter and sunflower seeds, hemp seeds, chia seeds, Brazil nuts,
oats, seaweed, wheat, figs, whole grain rice, beans, legumes, onions, cacao,
and raisins.
[none of the suggestions feature in the shake mix BUT like I said you can add hemp and chia, even make your shake with hemp milk!]
Phenylalanine
This amino acid comes in three forms:
L-phenalynaline (a natural form found in protein) and D-phenalynaline (a form
produced by a laboratory), and DL phenalynaline (a combination of both forms). Phenylalanine is
important in the body because it turns into tyrosine once ingested, which is
another amino acid that’s needed to make proteins, brain chemicals, and thyroid
hormones. Not obtaining enough of this amino acid can result in brain
fog, lack of energy, depression, lack of appetite, or memory problems.
Good sources include: spirulina and other
seaweed, pumpkin, beans, rice, avocado, almonds, peanuts, quinoa, figs,
raisins, leafy greens, most berries, olives, and seeds.
[none of the suggestions feature in the shake
mix BUT like I said you can add spirullina powder]
Threonine:
Threonine supports a healthy immune
system, heart, liver, and central nervous system health. It also
helps maintain a balance of proteins within the body to assist in overall
repair, energy, and growth. This amino acid also helps the body’s connective
tissues and joints in good health by producing glycine and serine in the body,
two essential amino acids needed for healthy bones, skin, hair, and nails. In
the liver it helps with fatty acid digestion to prevent fatty acid build-up and
liver failure.
The highest sources of this amino acid are: watercress and
spirulina (which even exceed meat), pumpkin, leafy greens, hemp
seeds, chia seeds, soybeans, sesame seeds, sunflower seeds and sunflower
butter, almonds, avocados, figs, raisins, quinoa, and wheat . Sprouted grains
are also excellent sources of this amino acid as well.
[Juice Plus Complete shake mix features soy,
pumpkin seed flour, and you can add hemp and chia seeds]
Tryptophan
Known as the relaxing amino acid, trytophan is
vital to a healthy nervous system and brain health, along with sleep, muscle
growth and repair, and overall neurotransmitter function. It’s one of the most
prominent amino acids found in turkey, milk, and cheese that cause those foods
to make you feel sleepy and relaxed. Trytophan also converts to serotonin once
in the brain, which creates a happy feeling tied to lower levels of stress and
depression. It’s best not to consume milk and cheese sources (or turkey) for
your trytophan content whenever you get the chance. Animal foods promote
inflammation and there are tons of plant-based sources you can choose instead.
Plant-based sources that include high amounts
of trytophan include: oats and oat bran, seaweed, hemp seeds, chia seeds,
spinach, watercress, soybeans, pumpkin, sweet potatoes, parsley, beans, beats,
asparagus, mushrooms, all lettuces, leafy greens, beans, avocado, figs, winter
squash, celery, peppers, carrots, chickpeas, onions, apples, oranges, bananas,
quinoa, lentils, and peas.
[Juice Plus Complete shake mix features
Norweigin kelp, pumpkin seed flour and chickpeas]
Valine
Valine is another BCAA needed for optimal
muscle growth and repair. It’s also responsible for endurance and the overall
maintenance of good muscle health.
High sources of valine include: beans, spinach,
legumes, broccoli, sesame seeds, hemp seeds, chia seeds, soy, peanuts, whole
grains, figs, avocado, apples, sprouted grains and seeds, blueberries,
cranberries, oranges, and apricots.
[Juice Plus Complete shake mix features soy and
you can eaily add extra protein with chia seeds and hemp seeds, you can even
put avocado in your shake!]
Histidine
This amino acid helps transport
neurotransmitters (chemical messengers) to the brain and also helps overall
muscle health within each muscle cells. It even helps detoxify the body by
producing red and white blood cells needed for overall health and immunity.
Not obtaining enough histidine can result in
arthritis, sexual disfunction, and even deafness. It can also make the body
more susceptible to the AIDS virus.
Good plant-based sources of histidine include:
rice, wheat, rye, seaweed, beans, legumes, cantaloupe, hemp seeds, chia seeds,
buckwheat, potatoes, cauliflower and corn.
[Juice Plus Complete shake mix features
Norweigin kelp and as said previously you can add extras]
So how much protein do you need? Everyone is
different depending on their training goals or overall lifestyle goals. Overall, eating a wide variety of whole,
plant-based foods will provide you with all the essential amino acids your body
needs for optimal growth, repair, and health.
I hope after reading all of that I have
provided enough information to show that you don’t need need whey protien to
supplement your protein intake and in fact you don’t need to supplement your
protein intake full stop not if you eat the right foods. I don’t take my Juice Plus
Complete shake as a supplement it has replaced what I used to have for breakfast.
This post primary focused on the protein ingredients that can benefit you that feature in Juice Plus Complete shakes, I will do an additional post to feature the other beneficial ingredients.
Why you should say no to whey
Whey
Protein isolate is a by-product from cheese-making. It’s the clear liquid used
after the milk has curdled and is often used to feed pigs. Humans aren’t
designed to drink cow’s milk, baby cows are!
Not
only is cow’s milk highly allergenic for most people but the process of
refining whey protein isolate involves heat and acid treatment which kills off
any friendly bacteria which would be good for your gut health. The treatment
process also leaves the milk putrid (yep, you’re drinking putrid protein when
you slug down that protein shake!) and hard to dissolve which is why
manufacturers have to use additives to make it easier to mix.
Whey
protein concentrate could be considered a slightly better option than whey
isolate. Unpasteurised whey protein from hormone free, grass fed cows, is
better because it doesn’t go through the pasteurisation process however it’s
still COW’S MILK and we can still get better sources of protein elsewhere
without having to resort to whey.
