A raw food diet is one of the healthiest diets available, according to David Wolfe, raw food expert and author of "Nature's First Law: The Raw Food Diet." This diet contains plenty of essential plant-based enzymes because it is not cooked above 116 degrees F. The Physician's Committee for Responsible Medicine states that the recommended daily allowance of protein is 0.36 g of protein per pound of body weight for the average adult.
Spirulina
Spirulina, an algae that is a raw vegan protein, promotes skeletal muscle growth, according to in vitro rat studies reported in the "European Journal of Nutrition." This algae is available at health-food stores in the form of a protein powder or supplement. A high-density protein, it provides 65 percent more protein per weight than other protein sources--including meat, about 4 g of protein per tablespoon of spirulina. Spirulina contains all of the eight essential amino acids of a complete protein. SpirulinaSource.com states that only 4 heaping tablespoons provide the average adult male with all of his daily amino acids. This source of protein is low in calories, fat and cholesterol, and high in beta carotene, supplying about 14 mg or 460 percent of the daily value. Because spirulina is plant-based and not synthesized, high doses are safely processed in your body and eliminated if not needed.
Blanched Almonds
Soaking raw almonds can provide you with a healthy snack or the main ingredient for raw almond milk. Each half-cup of blanched almonds supplies approximately 15 g of protein. To prepare, soak the almonds in enough filtered water to cover them. Store them in the refrigerator overnight and the following day they will be ready to eat. Rinse them twice each day with filtered water until you have finished them or until they spoil. Peel off the skin when it comes off easily. You can eat them plain, or marinate them in your favorite raw sauce, such as lemon juice and herbs. You may also find blanched almonds at your local health-food store.
Sprouts
Beans are commonly known as a protein source for vegans and vegetarians. When sprouted, however, beans offer a more potent amount of protein than when cooked. Some beans recommended to sprout include lentils, mung, adzuki and garbanzo beans. To sprout beans, rinse them and put them in a clear glass jar. Pour filtered water over them until they are covered with a few inches. Soak overnight. The next day, fasten a piece of mesh over the jar opening and pour the water out. Refill with fresh, filtered water and completely drain again. In the evening, repeating the rinsing and draining. Continue rinsing twice a day for four or five days, until you notice the beans sprouting, which is the proper time to eat them.
Grains such as quinoa are a good source of protein for raw vegans. Sprouted quinoa offers about 24 g of protein per cup. Just as bean sprouts, quinoa sprouts are an ideal salad topping.
References
- Living and Raw Foods: Interview of David Wolfe
- European Journal of Nutrition: Spirulina Enhanced the Skeletal Muscle Protein in Growing Rats
- SpirulinaSource.com: Protein and Amino Acids
- SpirulinaSource.com: Vitamins - Protectors of Health
- USDA: National Nutrient Database for Standard Reference
- Physician's Committee for Responsible Medicine: How Can I Get Enough Protein? The Protein Myth
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