Protein, such the hot word out there in the nutrition world. Unfortunately there is a lot of misperception and misguided information surrounding this macro-nutrient which has lead to some serious things... I'm talking serious like cancer, diabetes, heart disease... those type of serious things.
In reality the whole protein hype is uncalled for, or should I say wildly put out of proportion. Many people think that if they don't have eggs for breakfast, chicken for lunch and a steak for dinner that they will wither away and die from protein mal-nutrition.
I have never met anyone though who has died of protein deficiency...have you?
*Besides people who severely restrict not just protein but ALL of their calories like those suffering from an eating disorder
On the other hand, I know a lot of people who have died from an excess of protein intake. Maybe you have had a loved one or a friends parent die of Diabetes, Heart Disease, Cancer, Alzheimers, Kidney Disease, or Fatty Liver, all of which are associated with a high intake of protein. Let me say that again
ALL WHICH ARE ASSOCIATED WITH A HIGH INTAKE OF PROTEIN!
Your body does not need as much protein as you think to survive, or thrive and you can get your daily needs in the form of plants quiet easily. So today lets look at the difference between eggs (animals based protein) and beans (plant-based protein).
Let's start out with the eggs:
First off lets get something straight here, whether or not eggs are the best source of nutrition on the planet, we cannot disregard the mal-treatment of chickens.
Here are 7 facts of the egg industry you should know about
1) There are about 300 million hens used each year by the egg industry.
2) These hens live (if they survive) for only two years. Hens in nature will live around 10 years.
3) Baby chicks are places in large incubators and will never see or have contact with their mother
4) Shorty after birth the males are separated from the group and are tossed into a grinder and shredded alive.
5) The hens get their beaks cut off with a hot blade.
6) They are then crammed into a cage in a large dark building and stacked on top of each other which makes it quit messy as the hens urinate and defecate onto the birds below them. Many chickens die here in their cages due to the inhabitable conditions. No sun, no grass, no freedom.
7) When they have fulfilled their time they are taken to the slaughter house, hung upside down and either electrocuted or they slit their throats and let them bleed out.
What happens to our bodies when we eat the hens period (the egg is a hens period) is not any better than the picture I painted above. First off, due to the conditions that we keep most chickens in, there is high risk of salmonella poisoning which is the leading cause of food poisoning deaths. in 2010 more than 1/2 billion eggs were recalled die to salmonella outbreaks.
Eggs have a large amount of cholesterol which increases your risk for high blood pressure and heart disease, coupled with saturated fat and we have a recipe for disaster. Eggs contain 70% fat and 213 milligrams of cholesterol, in one egg, which clogs our arteries, and you know what happens then.
A study showed that people who ate 1.5 eggs per week had 5 times the risk for colon cancer compared to those who ate fewer than 11 eggs per year. There are many other studies confirming this result as well. Eggs do not contain fiber and so they do not help food pass through the digestive system and get expelled which means food sits in our digestive track for too long petrifying creating digestive disorders.
Dr. Gregor says, “A plausible mechanism that may explain [the]… association between eggs and prostate cancer progression is high dietary choline.” Egg consumption is a determinant of how much choline you have in your blood, and higher blood choline has been associated with a greater risk of getting prostate cancer in the first place. So, the choline in eggs may both increase one’s risk of getting it, and then having it spread, and, also, having it kill you."
Regarding diabetes, 14 studies showed that eggs increase ones risk of diabetes by 68%!! Yes sugar is not the only culprit in occurring diabetes. Along with diabetes eggs are a high concentrated form of protein which as briefly discussed above too much protein increases the risk for kidney failure.
Ya, your sunny side up eggs in the morning ain't looking so sunny no more.
Let's look at another protein source, beans.
Beans are a great source of not only protein but a plethora of other vital nutrients needed to build a healthy body. First off though lets mention that beans are not sentient beings and therefore by eating beans we are reducing the amount of cruelty in this world and saving an animals life.
Beans are beneficial because they contain a lot of fiber which help cleanse out our digestive track, and REDUCE our risk of colon cancer. Gut health is the pre-cursor to whole body and mental health so by keeping a clean digestive track we are bettering our health in all areas.
Beans also contain a high amount of Iron, especially compared to eggs; 4.1 mg vs .6. They are filled with high amounts of folate which is vitally important in the development of a child in the womb and in adults a lack of folate leads to fatigue, heart abnormalities, irritability and loss of appetite.
Beans are full of polyphenols which fights free radicals in the body and reduces inflammation and cancer. In regards to diabetes beans decrease ones risk of diabetes, unlike eggs because of the fiber which helps slow down the digestion of sugar in the body.
Research in 2016 found that adzuki beans prevent and even in some cases reverse fatty liver disease! Wow so powerful!
There are so many more benefits of beans I could keep on going on and on. If research dosent convince ya then how about taking advice from the longest lives people in the world I'm talking about over 100 years old, and still up and active. The blue zones, 8 parts of the world where there is a large amount of healthy centurions have concluded that beans are an essential part of the diet in many of these people.
Wanna live up to 100 and still ride your bike? Then eat your beans!
As you can see there is a huge difference between the nutrition and health benefits of beans compared to eggs. The food we eat is of utmost importance for what we put in our body will either promote disease or prevent it. What we eat also effects the health of our planet and so in choosing a diet it should not only benefit us, but the animals and land as well.
What's your favorite way to eat beans?
Comment down below.
Therapeutic Nutrition Counselor
Certified Eating Psychology Coach
Studied Public Health
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Bean facts. (n.d.). Retrieved from https://www.usdrybeans.com/health-nutrition/bean-facts/
Bell, R. C., Zahradka, P., Aliani, M., Liang, Y., McCargar, L. J., Chan, C., . . . Taylor, C. (2017, April). Dried beans lower cholesterol and glycated hemoglobin while peas lower blood pressure in adults with mild hypercholesterolemia [Abstract]. The FASEB Journal, 31(1 Suppl 966.13). Retrieved from http://www.fasebj.org/content/31/1_Supplement/966.13.short
Dan, X., Ng, T. B., Wong, J. H., Chan, Y. S., Cheung, R. C. F., & Chan, W. Y. (2016, September). A hemagglutinin isolated from Northeast China black beans induced mitochondrial dysfunction and apoptosis in colorectal cancer cells. Biochimica et Biophysica Acta (BBA) - Molecular Cell Research, 1863(9), 2201–2211. Retrieved from http://www.sciencedirect.com/science/article/pii/S016748891630163X