Say no way to whey!

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.

The following was taken from - http://www.onegreenplanet.org 

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

http://takingthehelmofyourownevolution.blogspot.co.uk 

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.