Vegan Protein Tier List (Best & Worst Sources)
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- Опубликовано: 27 июл 2024
- In today’s video, I discuss the best and worst Vegan Protein Tier List. Most people when talking about vegan protein talk about the foods that contain the highest amount of protein. This is an incorrect way to look at these foods. Its not the foods that you eat, but how much protein from those foods that your body can digest.
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S (Superior):
Nutritional Yeast
A (Excellent):
Hemp Seeds, Quinoa, Tofu, Tempeh, Edamame, Amaranth, Buckwheat
B (Good):
Spirulina
C (Fair):
Lintels, black beans, seitan, green peas, pumpkin seeds, sunflower seeds, peanuts/peanut butter
D (Poor):
Almonds, Broccoli, Chickpeas
Nothing good found in India. Only C and D teir 🥲🥲
@@snehilkankran5492 they are fine. The Diass score is not very useful unless you eat just one food for all your protein requirements. If you combine rice and beans you end up with a much superior amino acid profile than just one on their own.
Surprised seitan has such a low score
@@snehilkankran5492 bro we have Amaranth which is named Rajgira or Ramdana
always remember if you combine multiple sources (e.g. wheat + nutritonal yeast) most of those jump up to A/S tier, which basically happens in normal meals if you inform yourself a bit about the amino acid profiles.
It's unclear if certain foods are ranking low because they don't have enough of a certain amino acid, or if they "aren't digestible". Food combining eliminates the "not enough leucine" nonsense that many people criticize plants for. But if, for some reason, we can't digest the protein in chickpeas that's a different story. It's confusing.
@@CarlYota if you are combining foods you will be all good. The video is to make people aware of where their protein sources are coming from 👍
I consume a hemp seed protein powder almost every day for breakfast. It's made from hulled hemp seeds, so it's very digestible and high in protein. It's also a really good source of magnesium, zinc, and iron.
Which one please?
@@Stedemn Prairie Naturals makes a really good organic hemp protein powder. If I can't locate that one Hemp Yeah also makes great ones too.
I just discovered that fermented beans is a thing, and actually wicked tasty. The fermentation process increases available protein content significantly as well. Worth checking out. A chef friend of mine made me some fermented black bean hummus, and it was way more intense flavor, very enjoyable.
more of these tier list videos please Goodman! they are so helpful!
I'll never miss a video I promise!
I like that you didnt go with protein per calorie, I've seen other people do that and put mushrooms (3%) as the best source which is idiotic. But I do think you should factor in portion size as well as per 100g. I can easily eat 500g of broccoli or 400g of beans but I would never eat much more than 100g of nuts per day. Chia seeds and nutritional yeast will only ever be sprinkled on a dish, so their protein per 100g is very misleading. Not sure why Tempeh isnt a tier above tofu when it has twice as much protein. You say black beans have 21% protein, but tins (i.e. cooked) are only 7.5%. You say "when cooked" for quinoa but are actually using the dry weight. Broccoli is being disproportionately penalised for being 90% water.
yep good crisitmsm
I've been using nutritional yeast to top up protein while calculating macro for my meals on a daily basis, you can do way more than just a sprinkle, f.e. blend it into a sauce with some seeds - that's half of protein intake for the meal right there.
@@hr4bi0 I devour nutritional yeast, I don't just sprinkle, I am nutritional yeast.
@@marvin2678 it's like a tornado burst through the letters in the word criticism and this was the resulting word wreckage. 😅😋
honestly this is far more informative and what most plant based advocates on youtube or any other platform never talk about
They don't because it's 🐂💩
Except it's misleading because it implies we only absorb a small amount of the protein in these plant foods. But the DIASS measures both amino acid profile and digestibility. So I think many viewers will assume you only get say 60% of he protein in chickpeas. That would only be the case if you only ate chickpeas and never any other food. Combine it with rice and it would jump to the 80-90% range. and that's just one combination. Over the course of the day their will be many foods that contribute to amino acid profile. So this is probably why other platforms don't talk about this because it's mostly a non issue.
I'm a little sad you didn't include oats, rice, corn or some form of bread (I prefer rye bread). And the spirulina and nutritional yeast were a weird inclusion, since I doubt anybody eats those foods in large enough quantities that it would give a significant amount of protein.
there is no protein in that just carb tf
@@timzstr no protein in oats? Are u sure about that?
@@Bob-wr1md slot of fiber
Yes, me too. I wish he would rank ancient grains like sorghum & millets in that list. As Chinese descend i love eating my congee that is mostly mixed grain on the weekend. During the week i’d eat it mostly of 1-2 kinds of grains (mostly white rice+ millet/sorghum/buckwheat. I also cook my rice mixed grain by mixing my own instead of the premixed store-bought.
I agree..but DO eat tablespoons of nutritional yeast a day...don't know why I love it so much...but...rye bread...omg yes yes yes!
amazing tier list Gojiman! : D stoked to know that tofu, quinoa hemp seeds + tempeh is near the top with nutritional yeast ; now I which ones are best to get for assimilation , my gratitude good sir
Make more of these, great video Simon
Yes. More lists would be greatly appreciated by all your viewer's.
More of these please! Loved the content and will save for future reference 😎❤️
I would love to see more tier list videos. Thank you. The information you provided was very beneficial!!! :)
Great, informative video as always, but let's be honest people are not having issues with lack of protein...but rather over-consumption of it. The modern society is so obsessed with protein people think every meal needs to be high in it. But the reality is, the human body doesn't need a lot of protein, very little in fact, and i daresay even athletes exaggerate it quite a bit, most of it is going down in the toilet anyway. From my experience, even during heavy physical labor work...the least protein i eat the better i feel and perform, and focusing more on carbs, fiber instead.
Even when weightlifting here and there, minimal protein has worked best, any more and i feel sluggish, as in, less energy and stamina.
Really useful! Thanks!
I needed this video! A lot of talk out there about quality protein. Finally someone who put it together with facts!
I loved this! It's so informative and really helpful.
Would love to see more of these Vids..Thank you, G-Man!
Great work, very helpful!
This video is brilliant, I love this format.
Great video!
So useful thank you so much. Yea more of these please. Really helps so much x
This is super helpful - thank you!
Thanks for this! I usually don’t eat a lot so it’s nice to see what are the best options for protein.
Are the A and S tier foods higher in calories?
Please do more tier lists. Thanks so much.
Would absolutely love to see more tier videos like this. Fruits, and veg would be great lists as you mentioned
So useful as fairly new to this - if there was a doc to download or info visual that would also be helpful. Thanks for this
Love this type of video! Maybe because i like tiers.... and lists....
Would be nice add to this video, what is the recomended protein intake. There is so much contradicting information about the needed amount. Or maybe that deserves its own video? 🧐
thank u mr goji man, i will be adjusting my protein sources accordingly
A lot of surprises. Thank you
Love vids like this 🔥🔥🔥
Interesting. Thanks
Cool vid! Thx.
Babe wake up, new GojiMan video dropped
I'd love to see more of these, also for micronutrients if possible. Although I do realize that complicates the whole matter with an exponential increase of parameters and factors.
Also the lower tier sources usually don't seem as bad (like legumes and broccoli) since it's much easier (and intuitive) to eat more of them in grams as compared to seeds, at least according to my thoughts.
Sometimes, slow digestion is BETTER for the microbiome and to prevent spikes.
That's for carbs, not protein.
My tofu scrambles involve loads of Nutritional Yeast. Yay 😄 Thanks for the content.
I did not expect that from nooch.
Anticipating the next video to be advice on protein combining 🙄
Question for the viewers:
In the protein Isolate category (protein shakes), who's better? Soy or Yellow Pea?
Thank you
Why didn't you discuss soyabean?? 34gm protein / 100gm uncooked and very high diaas score
Edamame
@@michaelt8388 whenever I google it, I see pods. And he said only 9gm of protein. Soyabean looks like black eyes peas.
Fat solubility tier list pls
I just take 2 scoops of plant based protein powder everyday. Aint nobody got time to worry about adequate intake from whole foods.
I get *all* of my protein from whole foods really easily and have never needed a protein powder. Takes almost no time. Most meals prepared in around 10 minutes including washing the dishes.
@trail.blazer Not 1g/lb/day I bet!
@@trail.blazer Im physically active, so require around 130-150 grams/day. No that easy to get just eating legumes, tofu, and peanut butter.
@@peterpan408 I aim for the min amount recommended - 1.6g/kg of bodyweight.
@@Innocence44 Peanut butter is not a particularly good source of good protein. I can't eat soy protein. It's the *only* food I ever reacted to and gives me psoriasis.
Maybe the plant based protein really is your next best choice.
What does 100 grams of nutritional yeast look like?
I appreciate this tier list but my eating is focused more on fiber where I think too much hype has been spread around protein. Would you show a similar tier list for Fiber and a spiel around its value?
no rolled oats on the list 😳
I was thinking the same.
Walnuts have about 14. 2 grams of protein per 100 grams and a DIASS score of 86 which makejs them similar to Amaranth and a solid A class protein source. They also have omega 3s.
This seems a bit reductionistic. For me, the relevant question is whether switching from C foods to A will improve actual health outcomes or longevity. AFAIK there is no evidence for this.
Really helpful! How about soy milk?
any way we can get a list of these foods but according to the amino acid profile?
Fruit ratings would be good…..
What about sesame seeds, walnuts, pecans, and cashews? I'm also skeptical of the methodology of DIAAS scores... do they take into account the microbiome of the (presumably) people they're testing digestibility for?
The DIAAS is based on the small intestines, where you digest the vast majority of your nutrition. Your microbiome is in the large intestines (after the small intestines) so it has little impact on how you are absorbing nutrients in the small intestines
What about the amount of specific essential amino acids in each of these?
I feel like it needs to be a combination of the protein: calories ratio + some type of digestibility score + use in food.
A flat tablespoon of nutritional yeast which I put on a pizza is only 3g of protein. Too much nooch is almost sickly. However, you can eat half a cup of edamame's without blinking and have 8g protein with lower digestibility but higher overall protein. You can't really expect someone to eat as much nutritional yeast.
It is simpler on the animal-based side of things..
Most sources are excellent with some more anabolic than others based on the amino signature.
Most animal sources are way above the S tier in this video.
It's a good thing hemp isn't sentient
1 cause I wouldn't be eating it
2 cause not putting it in S tier is an insult
😂
Omg chickpeas 😢😢 my whole world is falling 😢
What about all the different kinds of beans?
I don't think I would have normed this to 100g serving sizes for everything. Why not use human serving sizes?
That would change the order substantially (i.e., no one's eating 100g of nutritional yeast).
Every nutritional label has 'per 100g' so it's easy and quick to compare foods. You can work out the serving size (also shown usually).
@@G-rig6969 Nonsense
@@falsificationism go to the store or your pantry and look at the back of anything 😂. I think you are missing the point of comparing different things.
@@G-rig6969 I think you're missing the point of a tier list.
@@falsificationism 🙄. what serving size would you nominate then? grow up..
🔥
What about pistachios?
Nooooo, my legumes...
I'd love to see where protein powder ends up on that list though :D
Whey all the whey!
@@peterpan408 ew
Legumes have a high TPD (true protein digestibility) score of nearly 90%. This video is misleading I think as it implies you only absorb a small amount of the protein. The DIASS score measures both the amino acid profile and digestibilty. The amino acid profile is easily improved by combining a few different plant foods which is how people typically eat anyway. This video only makes sense if you eat only one food and nothing else. For example rice and beans combined can be up to 85% wheras their DIASS score individually is much lower.
I practically live off tofu. For the protein and help with menopause.
I avoid the soy, because I'm a man 😉
@peterpan408 there's no evidence that soy is bad for men. I mean, Asians have been eating soy for thousands of years.
Спасибо
Hummus?
"If longevity is your goal, protein shouldn't be your concern as long as you are eating enough calories."
-Dr. Michael Greger 🇮🇱🇮🇱
hard to gain muscle mass on 50g-60g a day though
GFY with your flag nonsense 🍉
I'm support Israel too
@@monica-2918 I don't
@@monica-2918 horrible non-sequitur take
protein is so overrated
I try to avoid protein, but it's impossible! 😅
Why?! Are u allergic or something? 😅
@@plowe6751 Mother's milk, consumed during our most vital time of growth, is only 1% protein. Every food has protein.
I'm confused why there are people that consider it at all - no one has ever died from protein deficiency, as long as they were eating food. And the leading causes of death are mainly driven by excess protein.
@@Red-jg6wh 😅 I'm just kidding, I don't care if I eat higher protein food, but cooked foods overall don't make me feel as good so I enjoy fruit most of the time. ✌️🍉🥭🥥🍅🍇🍈🍑🍐🍏🍎🍍🍌🍋🥝🥒🥑🍓🍒 Which still have protein.
Prioritize protein 💪💪💪💪
@@plowe6751 The protein deficiencies you're describing are from starvation.
Excellent video !!!