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Not all Protein is Created Equal

Not all Protein is Created Equal

How the Amino Acid Profile of a Protein Affects our Long-Term Health

In recent years, there has been a focus on comparing the quality of proteins based on whether they are complete or incomplete.  This is an argument that vegans often face when discussing plant-based protein and vegan nutrition. However, the quality of a protein should not rely simply on how many or which amino acids it contains. Instead, quality depends on the overall health effects of such amino acids.  According to recent studies, there’s one amino acid that could pose a threat to our longevity (1). While protein is necessary for health and fitness, it’s important to know how much is needed and what sources are best for long-term health. The more information we are faced with, the harder it is to know what kind of protein to shop for. Today, I am going to help you scratch some items off the list.

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Shopping for healthy groceries has never been harder than it is now in 2024.

What is Methionine and What does it Do?

It is widely known that the human body needs 20 amino acids (the building blocks of protein), nine of which are considered essential and need to be obtained through diet. A “complete” protein would be one that contains all nine essential amino acids; this includes phenylalanine, valine, tryptophan, threonine, isoleucine, methionine, histidine, leucine, and lysine. The protein profile of food is generalized to total protein content and much less often to amino acid content. What we rarely hear about is how much of each amino acid we need and how to obtain each one.

Methionine, an essential amino acid, has been studied over the years for its effect on chronic disease development and longevity. Specifically, a low methionine diet has been associated with a longer lifespan (1). The reason for this is that methionine may induce oxidative stress, which can negatively impact aging and metabolic processes, leading to problems like obesity and diabetes (1). Interestingly, the types of foods that typically contain high levels of methionine have been associated with chronic disease in multiple other studies. As a plant-based nutritionist, I am particularly interested when finding a connection between plant-based nutrition and longevity.

Plant-Based Protein vs Animal-Based Protein

According to this nutrient search tool, foods highest in methionine are primarily animal-based foods, including chicken, turkey, lamb, steak, pork, tuna, and other fish. The highest plant-based source of methionine is firm tofu, ranking 154th on the list (2). Perhaps, the issue is not methionine itself but the “antinutrients” contained in animal products that associate methionine to chronic disease and premature death. Meat, poultry, and fish products contain cholesterol and saturated fats, whereas plant-based foods are cholesterol-free and tend to be low in saturated fats.

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Firm Tofu, the highest plant-based source of methionine (2), Tofu is a complete plant-based protein source for vegans, as it contains all of the essential amino acids.

It is true that, in most cases, animal-based foods contain more protein than plant-based foods, and it is much easier to obtain protein by eating meat, poultry, and fish. The real question is, does higher protein necessarily mean higher quality? All in all, it seems that animal-based products are a higher risk for disease development. The more time I spend analyzing research findings, the more I find that a balanced plant-based diet is the best diet for longevity.

  1. Kitada, M., Ogura, Y., Monno, I., Xu, J., & Koya, D. (2021). Effect of methionine restriction on aging: Its relationship to oxidative stress. Biomedicines, 9(2), 130. https://doi.org/10.3390/biomedicines9020130
  1. (n.d.). Highest methionine foods. MyFoodData. Retrieved July 31, 2024, from https://tools.myfooddata.com/nutrient-ranking-tool/methionine/all/highest/household/common/no
Plant Based Protein | Methionine
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Why Every Restaurant Should be Offering Vegan Options to the Pittsburgh Vegan Community in 2024

Why Every Restaurant Should be Offering Vegan Options in 2024

Being a vegan nutritionist in Pittsburgh, I’m on a mission to help Pittsburgh become one of the most vegan-friendly cities in America.  After 12 years of being vegan, I have learned that silence doesn’t change a thing. When I started to speak up, and let people know that I would like a vegan option, I am frequently greeted with gratitude for sharing my feedback and a willingness to accommodate. Many people don’t even realize they are not inclusive of vegans, until they meet one who says something. I find that if we simply ask for something vegan, we are much more likely to get a vegan option added to the menu.

My Initiative as a Vegan Nutritionist in Pittsburgh

After years and years of feeling limited in my options when dining out, I finally decided to take action. My mission in 2024 is to speak up on behalf of the vegan community, and ask for more restaurants to offer vegan options. Not only do vegans wish that they could dine at more restaurants, but we all want to feel welcome and understood when we dine out. It is far too common that vegans find animal products in their food at restaurants, and mislabeling menu items as vegan is a constant issue I come across.

If you are a restaurant owner who wants to offer something vegan, it is important to know the basics. Vegans don't eat any animal-based ingredients including beef, pork, fish, fish sauce, chicken, eggs, cow's milk, butter, cheese, cream, yogurt, gelatin, bone broth, chicken broth, nor any other meat or dairy products. Many vegans also avoid byproducts of insects, including shellac, honey, confectioner's glaze, and cochineal extract. If you are uncertain if an ingredient is vegan, just ask me or check out vrg.org/ingredients to find out.

What Do Vegans in Pittsburgh Eat?

It might sound restrictive, but vegans have a much longer list of foods they DO eat vs foods they don't. In general, the food groups that we can eat include fruits, vegetables, whole grains, legumes, nuts and seeds. Vegans also can eat foods derived from plant-based ingredients, that can look and taste very similar to non-vegan foods, including burgers, pizzas, tacos, and pastries. For some inspiration, check out what other restaurants are offering and try some vegan recipes!

To be honest, going vegan and transitioning from the standard American diet is not an easy feat, so I understand the confusion. It takes knowledge, trial and error, commitment, time and compassion to fully understand the ins and outs of being vegan. A vegan diet may sound restrictive to someone who is unfamiliar, but grocery stores have everything we need to nourish our bodies.

The biggest struggle for vegans today, is finding restaurants whose staff is knowledgeable about our dietary needs and willing to accommodate us.  It’s a lot of work to have to prep every meal from scratch, and just like everyone else, vegans like to dine out, too! However, most restaurants fail to understand what we eat when creating a menu. There could be many reasons for this, such as a lack of knowledge, a lack of interest, and even a lack of demand.

The Demand for Vegan Menus is On the Rise

When vegans in Pittsburgh are not asking for vegan menus and when they don’t know which restaurants offer vegan options, then the demand appears to be low.  The truth is, creating demand for vegan options will take more effort from the Pittsburgh vegan community and marketing a new vegan menu item will take more effort from Pittsburgh restaurants. Unfortunately, when restaurants offer something vegan but don’t clearly label it on the menu, most vegans don’t buy it.

We really want to support your restaurant, but we also want to dine in with confidence and absolute certainty that what we are getting is, in fact, vegan. Believe it or not, we don’t enjoy asking a million questions, but when the menu isn't labeled properly, we tend to find cheese or meat in our food. That is why we have the obligatory annoying vegan question, of “Is this vegan?” Trust me, it’s equally annoying for us to feel we must ask!

Plus, it can take time for a vegan meal to become popular, so be patient and wait for word to get around. If you’re a Pittsburgh restaurant, you should be talking about your newest vegan option before it becomes available, to increase the hype in our vegan community. In fact, many vegans wait to hear feedback and read reviews from the brave souls who test it out first. I say brave because not every vegan dish is a winner.

Why 2024 is the year to Go Vegan

In today’s day and age, with the increased demand for vegan meats and dairy-free milks, and the rise of flexitarian diets, it’s honestly concerning that so many places still haven’t caught up with the times. I can’t express enough how important it is for Pittsburgh restaurants to offer vegan options in 2024!

If you’re vegan too, please stand with me and speak up for what you want. Restaurant owners need to know that we are here and that we want their menu to be inclusive of our dietary needs. If you’re a restaurant in Pittsburgh, please consider being more vegan-friendly, so that we can add you to the HappyCow directory to increase your visibility to the vegan community and beyond. Let’s all work together to make Pittsburgh the most vegan-friendly city in the U.S.!

My first Petition for Nationwide Vegan Options

While my main focus is in Pittsburgh, some of the chains that exist here in Pittsburgh are also available nationwide. One of those restaurants, Dave and Busters, is a perfect example of a chain that I'd like to see become vegan-friendly around the U.S. I started a petition on March 3rd 2024 for this to happen. Please sign the petition here and share it on social media to help us bring more attention to this matter.

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Vegan nutritionist in Pittsburgh | Pittsburgh Vegan Restaurant Outreach
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The Journey to Overall Wellness, a Plant-Based Diet

Adopt a Plant-Based Diet

Eating a plant-based diet is one of the best ways to improve your well-being both physically and mentally. A plant-based diet can reduce inflammation and help you feel more energized throughout the day while also decreasing your risk of heart disease, diabetes, and cancer. Plus, it’s good for the environment!

Consistent Exercise

Regular exercise has been proven to help with overall physical and mental health. Not only does it help you stay in shape, but it also releases endorphins which can make you feel happier during the day. Even just 30 minutes of activity a day can make a huge difference in your mood and energy levels.

Learning to Keep a Healthier Home

A clean home is essential for optimal health! Vacuuming daily helps to remove dirt, dust and other allergens that can trigger asthma or allergies. Using nontoxic cleaners ensures a safe and healthy environment when cleaning countertops and floors. Paying close attention to the air filters in your home can also reduce pollutants in the air – leading to improved air quality indoors. This is especially important if you or a family member suffers from respiratory problems. Keeping up with these types of tasks can give you peace of mind so you can enjoy a clean home, free from potential hazards.

Meditation

Meditation is one of the best ways to achieve optimal health and well-being. It has scientifically proven benefits such as improving concentration, reducing stress levels, and enhancing physical and mental well-being. Meditation helps build resilience against fatigue and anxiety, which can help improve overall physical health. In addition to providing restful sleep, it boosts our immunity by helping to regulate hormones. Regular meditation also allows us to experience a sense of inner calmness and awareness that can lead to improved self-esteem and emotional balance.

Embracing Self-Acceptance

Learning to accept yourself is one of the most important things you can do for yourself when it comes to improving your well-being. Recognizing that no one is perfect means that we can all strive for better while still loving ourselves exactly as we are right now!

Practicing Gratitude

Practicing gratitude every day has been proven to improve mental health by reducing stress levels, increasing happiness, and boosting self-esteem. Taking the time each day to think about what you’re grateful for helps put things into perspective so that we don’t take anything for granted.

Assessing Your Career Goals

Assessing where you want your career path to go is essential for achieving whole-body wellness through self-improvement. Setting realistic goals will help keep you motivated while also helping you recognize where you want to go in life with regard to education or career advancement opportunities.

Achieve Your Full Potential

Achieving whole-body wellness through self-improvement doesn’t have to be difficult or complicated; sometimes small changes like adopting a plant-based diet or taking 10 minutes out of each day for meditation are all it takes! Ultimately, learning how to accept yourself unconditionally while setting realistic goals will help make sure that everything falls into place in order for you to achieve your full potential whether you want to start your own business or just live healthier!

Hi, I’m Kelly Gibson! I am a Holistic Nutritionist and Certified Health Coach with a focus in overall wellness. I help women adopt a plant-based diet for weight loss and wellness.  If you’re looking for a vegan wellness coach or vegan nutritionist in Pittsburgh PA or an online nutritionist, definitely reach out! I bring the nutrition and wellness to YOU!

Join my free Health Esteem Challenge to get fit with me on a plant-based diet here.