tempeh, tofu, seitan, lentils, black beans, chickpeas, pinto beans, quinoa, TVP, sunflower seeds, cashews, almonds, rice, lima beans, veggie burgers, veggie dogs, black eyed peas, peanut butter, almond butter, soy milk, hemp milk, vegan protein powders, hummus, soy yogurt, fortified foods like some breakfast cereals, amaranth, spirulina, chorella, split peas… the list goes on…

Protein isn’t a problem in a plant-based diet. It’s a non-issue, really. But many people believe they need more protein, not less. Well now more science is proving that Americans eat too much protein. The NY Times reports:

researchers note that fruits and vegetables are predominantly metabolized to alkaline bicarbonate, whereas proteins and cereal grains are metabolized to acids. The more protein people consume beyond the body’s true needs, the more acidic their blood can become and the more alkaline compounds are needed to neutralize the acid.

In one study by Dr. Dawson-Hughes and colleagues, published in January in The Journal of Clinical Endocrinology and Metabolism, 171 healthy men and women age 50 and older were treated with either bicarbonate or no bicarbonate. Those receiving bicarbonate, in an amount equivalent to nine servings of fruits and vegetables daily, experienced much lower levels of calcium loss in the urine, as well as a loss of N-telopeptide, the biochemical marker of bone resorption. [...]

The Dawson-Hughes team concluded that increasing the alkaline content of the diet by eating more fruits and vegetables should be studied as a safe and low-cost approach to preventing osteoporosis and improving bone health in older Americans.

The finding is consistent with current recommendations from several federal health agencies to consume nine servings daily of fruits and vegetables. That amount has been shown to lower blood pressure and has been linked to a reduced risk of developing heart disease, stroke, diabetes, some cancers and Alzheimer’s disease. Now prevention of osteoporosis might be added to the list.

The science shows that plant-based diets full of fruits and veggies are healthy and prevent disease, plain and simple.

(Thanks to Mimi for the link.)

Fast food is (probably) dangerous:

Researchers found that those who lived in areas with the most fast food restaurants had a 13% higher relative risk of stroke than those who lived in areas with the least fast food restaurants, after controlling for demographic and socioeconomic issues.

For every fast food restaurant in a neighborhood, the relative risk of stroke went up 1%. [...]

Is it direct consumption of fast food? Is it the lack of more healthy options? Is there something completely different in these neighborhoods that is associated with poor health? (source)

You really shouldn’t eat any/much fast food, but if you’re in a pinch, there ARE vegan options. Here are my personal favorites:

• Taco Bell’s bean burrito “fresco” style
• Subway’s veggie delight without cheese or mayo

-= UPDATE =-

Here are some other websites that list places to eat out as a vegan:
http://www.veganeatingout.com/
http://www.happycow.net/
http://www.vegguide.org/
http://www.vegcooking.com/diningOut.asp
http://www.vegdining.com/