CHAPTER 2

Fat Flush Proteins

The human organism needs an ample supply of good building material to repair the effects of daily wear and tear.

–INDRA DEVI, YOGA TEACHER AND WRITER

“Vegetarian/vegan sources are the best source of protein; no, animal foods are.” “We all need more protein; no, we really need less.” Sound familiar? There is probably no food group more controversial than protein these days. The truth is that there is no source of protein that works for everybody, but the good news is that Fat Flush contains them all—whey, pea and rice, beans, beef, poultry, fish, lamb, and eggs.

Composed of amino acids, protein is vital as a “building block” for every human cell. It also maintains proper fluid balance, supports hormone and enzyme development, enhances the immune system, and, of course, provides energy to every part of the body. Since our bodies can’t store protein, it must be supplied on a daily basis from the foods we eat—whether that be vegan or derived from animals.

Unfortunately, many people have a media-driven fear of fat, which extends to a fear of eating certain proteins. You needn’t worry that any of my Fat Flush protein selections presented in this chapter will hinder your health or weight loss. For example, beef is included as a Fat Flush superfood because it is the highest dietary source of L-carnitine, an incredibly effective fat-burning nutrient. And eggs have been found innocent of raising cholesterol levels. In fact, the Journal of the American Medical Association published results of an eight-year study that tracked nearly 40,000 men and 80,000 women and showed there was no link between egg consumption and the risk of coronary heart disease.

The protein-rich Fat Flush superfoods found in this chapter are important weight loss tools. Adding more—not less—protein to your diet makes great dietary sense, especially if you are extremely active, to help rebuild muscle tissues (I’m talking about at least 45 minutes of moderate exercise four to five times weekly). Consuming adequate protein is also crucial to warding off osteoporosis as we get older—at least 20 to 30 grams per meal, which is exactly the Fat Flush Rx.

Protein helps you feel full faster and requires more energy to digest than other foods, thereby using up more calories and contributing to weight loss. In fact, by building muscle mass, protein has been shown to raise your metabolism by nearly 30 percent, which gears up your calorie-burning thyroid gland. By slowing down the absorption of glucose into the bloodstream, protein stabilizes your blood sugar level. And as you flush more and more fat, protein-rich foods will help preserve your all-important lean muscle tissue. Think of protein as your supersculptor hunger buster.

BEANS

Beans are a Fat Flush food because they have a unique combination of fiber and protein that fills you up, decreases your appetite, and helps you eat less overall. A 2014 meta-analysis found that people who consumed a cup of beans felt 31 percent fuller than those who didn’t.

There are literally thousands of varieties of beans! For this discussion, however, we’re talking about common beans—the edible dried seeds in the legume family (black, pinto, kidney, navy, garbanzo, and the like). These are beans whose seeds are eaten, but not the pods, and not those classified as peas or lentils (which are also legumes). Common beans come from the Phaseolus vulgaris species.

The primary health benefits of beans come from their powerful blend of protein and fiber. A typical 1-cup serving of cooked beans provides a whopping 15 grams of fiber and 15 grams of protein—a dose of protein equal to 2 ounces of meat, fish, or poultry. It’s very rare, if not unheard of, to find this combination of fiber and protein in any other food, which is why they’re included in my New Fat Flush Plan.

Beans have been shown to provide benefits for your heart and digestive systems, and they’re dynamite for blood sugar regulation, which reduces your risk for type 2 diabetes. In terms of preventing diabetes, research is focusing in on the alpha-amylase inhibitory effects of beans whose naturally occurring compounds slow down the activity of alpha-amylase enzymes. These enzymes are key in breaking down starch into sugar, which is why, in addition to their fiber, beans are so helpful with blood sugar regulation.

Any vegetarian knows that the amino acid profiles of beans and grains combine to form a complete protein. However, beans on their own supply several important vitamins and minerals such as molybdenum, folate, copper, manganese, vitamin B1, phosphorous, iron, magnesium, calcium, and zinc. Calcium and phosphorus are important for your bone structure, while iron and zinc help maintain the strength and elasticity of your bones and joints.

Black beans have an added nutritional kick because their dark outer seed coat is rich in three anthocyanin flavonoids: delphinidin, petunidin, and malvidin. They also contain two other flavonoids, kaempferol and quercetin, as well as saponins, hydroxycinnamic acids (ferulic, sinapic, and chlorogenic acid), and many triterpenoids—all fancy names for botanical compounds that do a number of good things in your body!

Quercetin is an anti-inflammatory antioxidant that protects your heart by reducing atherosclerosis and shielding you from damage by LDLs. Saponins optimize your lipids and protect your cardiovascular system, in addition to preventing cancer cells from multiplying and spreading. In addition to beans’ fiber content, their saponin may help explain why those who eat beans several times per week are less likely to develop colorectal polyps and colon cancer.

Indigestible fiber is particularly high in black beans, which provides the perfect substrate for good bacteria to thrive in your colon—particularly the ones that produce butyric acid, which your intestinal lining requires for proper function. The fiber and protein in beans make them hearty, keeping you feeling fuller longer, helping you consume less, and promoting regular bowel movements. Beans are just a great all-around food, and you can add them in phase 3 of my New Fat Flush Plan.

Recommended Usage

♦   Unlike most canned vegetables that have lost much of their nutritional value, canned beans retain most of their nutrients and are nutritionally comparable to those you cook yourself. However, you still need to be careful about beans from cans lined with resin-based can liners that use bisphenol A (BPA). There is some evidence that other plastics—even those listed as BPA-free—may leach into the food. The safest way is to cook your beans from scratch in order to avoid all the plastics.

♦   If you do used canned beans, select varieties with no added sodium, and make sure to drain and rinse them thoroughly.

♦   When using dried beans, it’s important to sort through them for any small rocks or other debris that may have made their way into the package. Rinse and soak dried beans in water for at least 8 to 10 hours before cooking for the best flavor and texture.

♦   Whether we should use or discard the soaking water has been a matter of much debate over the years, but I think the discarders have won. Getting rid of the soaking water means flushing out some of the phytates and tannins that may compromise nutrient bioavailability, as well as reducing flatulence-inducing compounds. You can tell beans are adequately soaked when they split easily between your fingers. Soaking dried beans also reduces their cooking time.

♦   Try adding beans to soups, grain dishes, or salads, or grind the beans into hummus. Hummus can be made from many different beans—not just garbanzos!

Just the Facts

♦   Legumes were among our first cultivated crops. Archaeologists have carbon-dated peas back to 9750 BC. Other evidence suggests that native peoples of Mexico and Peru were cultivating bean crops in 7000 BC. Chickpeas, lentils, and fava beans have been found in Egyptian tombs dating back more than 4,000 years.

♦   Today’s “common beans” originated in Central and South America. In the fifteenth century, Spanish explorers returning from the New World introduced beans to Europe, which were then spread to Africa and Asia by Spanish and Portuguese traders.

♦   Today, beans are grown on every continent except Antarctica. Brazil and India are the largest commercial producers, turning out almost 18 million metric tons of dried beans annually. Brazil grows more black beans than any other country.

♦   Adzuki beans have the highest level of protein of just about any bean variety. And one cup of cooked chickpeas gives you as much potassium as a small banana.

♦   Beans are a rich source of the trace mineral molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites.

Boost the Benefits

♦   Dried beans stored in an airtight container in a cool, dry, and dark place will keep up to 12 months.

♦   “Beans, beans, the musical fruit—the more you eat, the more you toot!” There’s so much truth in that little jingle! The consumption of beans and other legumes is known to cause many people to have gas. Legumes contain oligosaccharides known as galactans, complex sugars that the body can’t digest, as it lacks the enzyme alpha-galactosidase. If you experience bean-induced flatulence, there are some things you can do.

♦   Try introducing beans into your diet in smaller quantities. Gradually increase your consumption of them—meaning eat smaller quantities more often. As previously discussed, try soaking your dried beans before cooking them. You may wish to soak them for longer, which makes for sprouted beans—just make sure you drain and discard that soaking water. Some people report that adding coriander or cumin during cooking also helps reduce gassiness.

Fat Flush in Action

♦   Adding salt, sugar, or acidic foods (like tomatoes) to your dried beans may harden them and result in longer cooking times.

♦   Canned beans are fully cooked and need only be heated briefly (after thorough rinsing and draining) for hot recipes.

THINK TWICE!

Fat Flush Fun

♦   Beans are a heliotropic plant, meaning the leaves tilt throughout the day to face the sun. At night, they go into a folded “sleep” position.

BEEF

For years, the media gave beef a bad rap, causing many people to shy away from buying even the leanest cuts of beef. Much to my delight, the current popularity of high-protein diets has boosted sales of beef across America; yet we still consume 25 percent less beef than we did in the mid-1970s. When was the last time you enjoyed some beef? I’m not talking about a fast-food hamburger, but rather a lean, tasty piece of steak, fillet, or roast. This nutrient-rich food promotes a strong immune system, provides energy to every cell, and helps build those all-important fat-burning muscles.

Beef is hearty and deeply flavored and ranks high as a source of protein, vitamin B12, zinc, and the potent fat-flushing fat-burner L-carnitine. A 3-ounce serving of beef supplies as much iron as 3 cups of raw spinach and as much zinc as 30 ounces of tuna. Beef also ranks high in iron, phosphorus, selenium, and the B-complex vitamins. In addition, about half the fat in beef is healthy monounsaturated fat, which does not raise cholesterol levels.

Beef’s vitamin B12 content helps the body convert the potentially dangerous chemical homocysteine into harmless molecules, decreasing the risk of heart attack, stroke, and even osteoporosis. Organic beef is also a very good source of the trace mineral selenium, which helps reduce the risk of colon cancer and supports antioxidant activity in the liver and throughout the body. In addition, the zinc in lean beef helps prevent blood vessel damage that can lead to atherosclerosis and is also needed for proper functioning of the immune system.

Most of the beef available today is raised on grass and fattened on feedlots, with feed consisting of corn and molasses plus a hefty dose of antibiotics and other additives. For meat that is free of antibiotics, added hormones, and pesticides, consider buying organically certified beef. Another option is to look for grass-fed beef, which is rich in essential fatty acids, vitamin E, and beta-carotene. (You’ll find an extensive list of grass-fed beef providers in my book The New Fat Flush Plan.) Grass-fed beef contains significant amounts of two “good” fats, monounsaturated oils and stearic acid, but no artificial trans fatty acids. Grass-fed beef is also the richest known natural source of CLA and is lower in total fat and calories than conventional beef.

Recommended Usage

Up to four 4-ounce servings per week.

Just the Facts

♦   At least a dozen cuts of beef are leaner than a skinless chicken thigh, including a sirloin steak, round steak, flank steak, tenderloin, tri-tip roast, and rump roast.

♦   Meat labeled “prime” is tender and juicy, but it is generally higher in fat than other grades of meat.

♦   A four-ounce serving of lean beef provides over 60 percent of the daily requirement for protein.

♦   A recent study published in the Journal of Animal Science concluded that a serving of grass-fed beef has less cholesterol than the same amount of chicken breast.

Boost the Benefits

♦   At the grocery store, make raw beef the last item added to your grocery cart. Put the meat packages in plastic bags to keep juices from dripping onto other foods.

♦   Always check the sell-by date on the label and choose the beef with the latest date.

♦   Look for beef with a bright-red color. Steaks and roasts should feel firm, not mushy.

♦   Go for the beef with the least amount of fat. Any fat on the meat should be white in color, not yellow, since meat with yellow fat is usually less tender.

♦   For the freshest and leanest ground beef, select a round or sirloin steak and ask the butcher to grind it for you.

♦   Refrigerate or freeze fresh beef immediately. Never leave beef sitting out at room temperature. Whole cuts of beef may be refrigerated in the coldest part of the refrigerator for three to five days, while refrigerated ground beef should be used within one or two days.

♦   To freeze beef, wrap it tightly in freezer paper. Ground beef should keep for about three months, and whole cuts are good for six months.

♦   Thaw frozen beef in the refrigerator or in cold water—never at room temperature. Likewise, you should marinate beef in the refrigerator, not on the counter.

♦   Food safety experts recommend using a thermometer to check for the “doneness” of cooked beef. The internal temperature of the meat should be at least 160 degrees.

THINK TWICE!

Be a Fat Flush Cook

♦   If you use grass-fed beef with its extremely low fat content, brush it with a bit of virgin olive oil to prevent drying and sticking. And keep in mind that it requires about 30 percent less cooking time than conventional beef.

♦   Sauté thin slices of steak or some lean ground beef in a bit of broth with onions and garlic. Add some no-salt tomato sauce or fresh tomatoes and serve over spaghetti squash.

♦   Skewer cubes of beef with your favorite Fat Flush vegetables. Brush with a little olive oil and grill.

♦   Thinly sliced cooked tenderloin makes for a wonderful sandwich. Top it with onion slices and a crisp leaf of romaine lettuce.

♦   Try a spice rub made up of your favorite Fat Flush herbs and spices. Just rub the mixture on the meat prior to cooking.

♦   After removing the cooked beef from the heat, let the cooked beef sit, covered and in a warm place, for about 10 minutes to allow the juices to redistribute.

♦   To preserve juiciness, avoid piercing the meat with a fork. Instead, always use tongs to turn your beef.

EGGS

An egg is one of nature’s most nutritious creations. Except for vitamin C, eggs provide a perfect balance of every important vitamin and mineral. In addition, eggs are protein-rich, inexpensive, and delicious. For many years, eggs got a bad rap because of their cholesterol content. Yet people who eat only egg whites and skip the yolks are really missing out. While it’s true that the egg yolk contains all the fat, it also provides nearly half the protein and most of the vitamins. And while eggs are high in cholesterol, researchers have determined—in over 200 studies spanning the past 25 years—that it is not cholesterol but rather the amount of saturated fat in foods that affects cholesterol levels.

Recently, the “classic” egg has been improved upon, and we can now purchase eggs that have a higher content of omega-3, a polyunsaturated fatty acid known to reduce blood triglyceride levels and the risk of heart disease. Omega-3–enriched eggs come from hens that are fed a special diet of ground flax seeds, which are higher in omega-3 fatty acids and lower in saturated fatty acids than other grains.

In addition, eggs are a great source of choline, a key nutrient required for brain function and nervous system health. Choline also affects cardiovascular health since it helps convert harmful homocysteine molecules into a benign substance. Eggs also contain a hefty supply of biotin, a B vitamin involved in producing energy by metabolizing both sugar and fat. Enjoy eggs for breakfast, and you’ll be energizing your body and pumping up your muscle tone.

When it comes to convenience and ease of preparation, eggs really are the best protein money can buy, and because they provide more nutrients than calories, they earn the title “nutrient dense.” Omega-3–enriched eggs, such as Eggland’s Best, are available in most grocery stores across America. Why not add a dozen to your grocery list today?

Recommended Usage

Up to two eggs per day, preferably omega-3–enriched eggs.

Just the Facts

♦   There is no nutritional difference between white and brown eggs. However, if you make hard-boiled eggs frequently, select brown eggs. They have a thicker shell and won’t crack as easily.

♦   Two omega-3–enriched eggs provide about half the recommended daily intake of omega-3 fatty acids.

♦   Eggs contain the highest quality of food protein known, second only to mother’s milk.

♦   If you happen to drop an egg, cover it with salt and wait about 10 minutes. Cleanup will be a breeze!

Boost the Benefits

♦   When shopping for eggs, open the carton and make sure the eggs are clean and the shells aren’t cracked.

♦   It’s fine to buy organic, or free-range, eggs, but look for the words “omega-3–enriched” on the carton. Not all organic eggs are high in omega-3 fatty acids.

♦   Keep eggs refrigerated at all times, and they will maintain their freshness for several weeks. In fact, properly stored, eggs rarely spoil. If you keep them long enough, they are likely to simply dry up. However, at room temperature, eggs age more in one day than they do in one week in the refrigerator.

♦   Keep eggs in their original carton so that they do not lose moisture or pick up odors and flavors from other foods. Do not store them in the refrigerator door since repeated opening of the door exposes them to too much heat.

♦   Do not use an egg if it is cracked or leaking.

♦   After making hard-boiled eggs, store them in their shells in the original carton. Use them within one week. And if you notice a “gassy” odor in your refrigerator, remember that it is harmless and will disappear in a few hours. The smell comes from the hydrogen sulfide formed when eggs are hard-boiled.

♦   To freeze raw eggs, beat them until blended, pour them into a freezer container, seal it tightly, and freeze. But don’t freeze hard-boiled eggs, because freezing will make them tough and watery.

THINK TWICE!

Be a Fat Flush Cook

♦   Hard-boiled eggs make a great snack and are easy to pack for on-the-go lunches.

♦   To cook eggs without added fat, try poaching them or use a nonstick pan with a bit of broth.

♦   For a healthy egg salad, chop some hard-boiled eggs and mix them with fresh lemon juice, flaxseed oil, minced onion, and dill.

♦   Serve a poached egg on a bed of steamed spinach for a vitamin-packed meal.

♦   Top scrambled eggs with homemade or organic salsa for a zesty breakfast.

Fat Flush Fun

♦   Take your eggs and place them in a bowl of water. A fresh egg will sink to the bottom and lie on its side, while an older egg will stand up on one end. If the egg is really old, it may even float.

IT’S BEEN SAID . . .

BARBARA A., KENTUCKY

LAMB

Sheep have been a source of food and wool for thousands of years and are currently the most abundant livestock in the world. Lamb is a dietary staple throughout the world, including the Middle East, New Zealand, and Australia. Yet throughout the United States, lamb has always taken a backseat to beef, pork, and veal. Statistics show that the average American consumes just over half a pound of lamb per year.

If you breeze by the lamb section every time you shop for groceries, you may want to reconsider. Lamb is lean and meaty and, unlike most red meats, is not “marbled” with saturated fat. Approximately 36 percent of the fat in lamb is saturated. The rest is monounsaturated or polyunsaturated—the “good” types of dietary fat.

Lamb boosts your immune system and encourages growth and healing by providing an ample amount of zinc. Zinc also helps maintain a steady blood sugar level and metabolic rate. Lamb energizes the body by supplying heme iron, a form of iron that is easily absorbed. On top of offering copper, manganese, selenium, and riboflavin, lamb is a good source of vitamin B12, which helps the body metabolize nutrients and prevents anemia by building red blood cells.

Recommended Usage

One or two servings of lamb per week.

Just the Facts

♦   Lamb is the meat from young sheep that are less than one year old.

♦   If you buy graded lamb, remember that the prime and choice cuts are the most tender and tasty but also have the higher fat content.

♦   Free-range lambs have a much finer texture and taste than those fed with grain.

Boost the Benefits

♦   When purchasing lamb, look for light-red, finely textured meat. The bones should be reddish and moist, and any fat should be white, not yellow.

♦   Store cuts of lamb in the coldest part of the refrigerator for up to three days. If you won’t be using the meat within three days, pop it in the freezer, where chops and roasts will keep for six to nine months.

♦   Ground lamb should be refrigerated and used or frozen within 24 hours. You can keep ground lamb in the freezer for three to four months.

Be a Fat Flush Cook

♦   Make lamb kebabs by placing bite-sized pieces of lamb on a skewer, along with your favorite Fat Flush vegetables. Broil or grill and enjoy.

♦   Ground lamb makes delicious burgers. Season and cook as you would a hamburger.

♦   Braise lamb loin pieces in broth flavored with freshly minced garlic and a pinch of fennel.

♦   For a healthy twist on a traditional recipe, serve lamb with a mint yogurt sauce, which is made from plain yogurt, mint leaves, garlic, and cayenne.

SALMON

The salmon is an amazing creature, traveling thousands of miles throughout its life cycle and returning, within two to five years, to spawn and die at the very location where it was born. There are six species of salmon, five in the Pacific Ocean and just one in the Atlantic. Their flesh ranges in color from pink to red to orange, with some varieties containing more health-giving omega-3 fatty acids than others. For example, chinook and sockeye salmon are fattier fish than pink and chum and contain abundant amounts of omega-3s.

Salmon is hugely popular around the world. An average portion provides over half the daily recommended allowance of energy-promoting protein while dishing up less saturated fat than an equal portion of any meat or poultry. These delicious fish also contain carotenoids (yellow and orange pigments that serve as antioxidants), vitamins A and D, and several B vitamins. However, in nutrition circles, it is the polyunsaturated fatty acids for which salmon is best known. These “good” fats help reduce the risk of heart disease, lower cholesterol, and slow the onset of inflammatory diseases. In fact, one study found that women who ate salmon on a weekly basis were 30 percent less likely to die of heart disease than women who ate fish only once a month. Researchers have uncovered similar heart-healthy effects for men who eat fish regularly.

Remember, our bodies don’t make essential fatty acids. It’s up to us to provide them by eating the right kinds of foods. Studies have shown that about 60 percent of Americans are deficient in omega-3 essential fatty acids. So beef up your intake of omega-3s by putting salmon on your menu.

Recommended Usage

At least two servings of salmon per week.

Just the Facts

♦   Salmon is sold in many different forms. Fresh salmon comes whole or in steak or fillet form. You can also find frozen, canned, dried, or smoked salmon.

♦   Salmon may be wild or farm-raised. While both are rich in vitamins and essential fatty acids, you’ll get the most nutritional value for your money with wild salmon.

♦   Norwegian salmon, a popular type of salmon often offered on restaurant menus, is actually Atlantic salmon that is farm-raised in Norway.

Boost the Benefits

♦   Fresh whole salmon should be displayed buried in ice, while fillets and steaks should be placed on top of the ice. Look for fish that is presented belly down so that the ice drains away from the fish as it melts. This reduces the chance of spoilage.

♦   If possible, smell salmon before buying it. Check for a mild “sea breeze” odor. If the fish smells like ammonia, it is definitely not fresh.

♦   Refrigerate salmon and prepare it within a day or two. Since most refrigerators are slightly warmer than ideal for storing fish, your best bet for maintaining freshness is to place salmon, tightly sealed in plastic wrap, in a baking dish filled with ice. Place the dish on the bottom shelf of the refrigerator and replenish the ice once or twice a day.

♦   You can prolong the shelf life of salmon by freezing it. Wrap it well in plastic and place it in the coldest part of the freezer, where it should keep for about two to three weeks.

♦   If you buy commercially frozen salmon, check the package for signs of thawing such as lumps and ice crystals.

♦   Use frozen fish within three months. To thaw frozen fish, defrost the fish in the refrigerator. Do not refreeze it.

♦   If purchasing canned salmon, make sure it is packed in water, not oil. To get rid of excess sodium, drain the fish in a strainer and then rinse it under cold water.

Be a Fat Flush Cook

♦   If you notice a foamy white substance on the surface of salmon as you cook it, you may have overcooked the fish or prepared it at too high a temperature. The “white stuff” is a harmless protein, but you may want to modify your cooking technique next time.

♦   In general, whether you bake, poach, broil, or grill your salmon, the cooking time for it is 10 minutes for every inch of thickness.

♦   To test for doneness, slip the point of a sharp knife into the thickest part of the fish and pull it aside. If flakes begin to separate, the fish is probably done and should be removed from the heat. Let it stand for three to four minutes to finish cooking.

♦   Use salmon in your favorite stir-fries, salads, soups, and even Mexican dishes, such as tacos or burritos.

♦   Broil or grill salmon steaks and sprinkle them with dried mustard and flaxseed oil.

♦   Spruce up plain fish with lemon or lime juice and herbs such as dill, garlic, or parsley.

♦   For a yummy change of pace, try making a salmon burger—made with canned salmon in place of ground beef. Shape the fish into a patty and brown it in a nonstick skillet.

THINK TWICE!

IT’S BEEN SAID . . .

JANE V., IOWA

VEGAN PROTEINS: RICE AND PEA

Getting plenty of protein in your daily diet is essential if you want to burn fat while building muscle, and protein powders can be very useful. Some claim that plant proteins are “more slimming” than dairy proteins such as whey, but the jury is still out as far as science is concerned. Dairy-derived proteins may lead to a bit more “bloat” for some individuals, although that’s certainly not everyone’s experience. I am a huge fan of whey protein, but I believe there is a place for both—so here’s the scoop on vegan protein powders.

Some worry that plant proteins aren’t as complete or effective as animal proteins when it comes to maintaining lean body mass; however, this is really a myth. All proteins are composed of amino acids, and as long as you’re getting all nine of the essential amino acids that your body can’t make for itself, then you’re golden. Any protein containing all nine is considered a “complete protein.”

A number of studies now indicate that plant-based diets result in better overall health, including lower rates of colon cancer and heart disease. Those people with compromised kidneys who consume more plant-based proteins have been found to accumulate fewer toxins in their blood than those who consume more animal proteins.

My favorite vegan proteins are derived from peas and rice—particularly a combination of the two. These proteins support weight loss, maintain lean body mass, sustain energy, and provide immune support and antiaging benefits. Pea protein is one of the most hypoallergenic proteins because it’s free of dairy, gluten, peanuts, tree nuts, and soybeans—all of the most notorious allergens. Pea and rice proteins are also free of the phytoestrogens found in soy, and the vast majority of soybeans are genetically engineered, which is why I steer clear of soy-based protein powders.

Pea protein is also very satisfying. Studies have found that it rivals whey for staving off hunger pangs. Pea protein has been scientifically shown to lower levels of ghrelin, the “hunger hormone,” due to an abundance of peptides that delay stomach emptying. Pea protein also has other health benefits, including lowering blood pressure and reducing your risk for heart disease and kidney disease. It’s rich in soluble fiber, which is good for your lipid profile. And the cultivation of peas is environmentally friendly.

Although pea protein has a near-complete amino acid profile, it lacks a couple of nonessential amino acids (which your body produces). This is why I like combining pea protein with rice protein. Rice protein is a bit low in lysine—and pea protein nicely fills the gap.

High-quality rice proteins are usually extracted from sprouted brown rice and are very easy to digest, without spiking blood sugar. Rice protein is particularly beneficial after a workout because its leucine is rapidly absorbed. Leucine is an amino acid that slows muscle degradation. In a 2013 study, rice protein was found to be as beneficial as whey protein for body composition and exercise performance. Another study found brown rice protein to be more effective than white rice protein or soy protein for improving body composition and lipid profile. When it comes to your heart and liver, rice protein is the bomb—it optimizes cholesterol, reduces blood pressure, and protects your liver from oxidative damage. It may even offer some anticancer benefits. Two studies have shown that rice protein provides protection against breast cancer in rats and mice.

Regardless of the type of protein powders you choose, opt for organic, minimally processed whole-food protein concentrates, as opposed to overprocessed protein isolates that have had their cofactors stripped away, which compromises nutrient bioavailability.

Recommended Usage

♦   Consume one or two servings of vegan protein daily, depending on your activity level.

♦   A dose of vegan protein immediately after a workout may give you an edge. It’s been established that the body can more readily absorb the amino acids in a protein shake for about 30 minutes after exertion, more efficiently than at any other time.

Boost the Benefits

♦   Combine or alternate between different protein powders to maximize benefits.

♦   Look for high-quality products made from whole-food sources, free of artificial sweeteners, gluten, dairy, egg, soy, etc. Watch for hidden sugars such as lactose, sugar, fructose, or crystalline fructose. Avoid any product sporting that long list of chemical ingredients that are impossible to pronounce.

♦   Look for a protein powder derived from sprouted brown rice, not simply “rice protein.” Sprouting the rice reduces its carbohydrate content, increases protein, improves nutrient bioavailability, and lowers the overall glycemic effect.

Fat Flush in Action

♦   Mix protein powder into water or juice to make gangbuster smoothies. Add in a little coconut or MCT oil, flaxseed oil, macadamia nut oil, or tigernut oil to kick up the nutrition a few notches. How about a frozen smoothie for dessert?

♦   Protein powders can also be added to baked goods such as cookies and bars to bump up their nutritional value.

♦   Make a batter for crepe-like pancakes using protein powder, water, and eggs—and then top off with your favorite fruit.

THINK TWICE!

Fat Flush Fun

♦   In 2011, a group of health-conscious, enterprising firefighters began making cookies using a brown rice protein base in an effort to create healthier tasty treats for themselves and others in their New Jersey fire department. They have since founded “Cookie Republic,” and to this day, they continue to produce delicious, nutritious brown rice cookies for the world to enjoy.

IT’S BEEN SAID . . .

ANONYMOUS

MITCH HEDBERG

WHEY PROTEIN

Did you know that whey protein is the most easily absorbed, readily utilized protein, offering the most protein per serving? All that, and it’s delicious, too! However, many people have never heard of whey protein, much less tasted it. Here’s the scoop.

The two main proteins in milk are whey and casein. During the cheese-making process, these proteins are separated. The casein becomes cheese, and until recently, the whey was disposed of down the drain or treated as “slop” for farm animals. But not anymore. Now we know the value of this nutritionally complete protein. Unlike soy or wheat protein, whey contains all the essential amino acids and has the highest number of branched-chain amino acids, which are crucial for a strong and healthy body.

Research has shown that consumption of whey helps reduce the risk of breast and colon cancer, hypertension, and heart disease. It boosts the immune system by increasing the levels of glutathione, the most potent antioxidant in the body. Even dentists are pleased, since whey has been shown to reduce dental plaque and cavities.

In addition to increasing lean muscle mass and energizing the body, whey provides a number of other Fat Flush benefits. It helps keep blood sugar levels stable, which staves off the cravings that result from swings in your blood sugar. Components in whey help promote satiety by increasing the level of CCK, an appetite-suppressing hormone. Whey pumps up serotonin levels in the brain, which help fend off depression—and emotional eating.

The good news is that whey protein is easy and inexpensive to produce. But that’s also the bad news. If you’re not careful, you may end up with low-quality whey protein, which fails to produce the desired results. To maintain its integrity, whey protein must be processed under careful low-temperature and low-acid conditions.

To be considered a Fat Flush superfood, whey protein must be compliant with the strictest Fat Flush criteria; it must be lactose-free, have no added sugar, and contain no artificial sweeteners. The cow’s milk used to produce the whey concentrate for the whey protein powder should be the highly sought-after nonmutated A2 beta-casein (milk protein). A1 beta-casein, found in most cow’s milk from North America, may be linked to digestive problems, cardiovascular concerns, and diabetes. In addition to being easier to digest, A2 protein also contains the amino acid proline—which fights aging by supporting collagen. The only permissible sweetener is stevia or monk fruit with inulin, a substance that nourishes the GI tract with friendly bacteria.

Recommended Usage

One or two servings of whey protein daily (depending on your activity level).

Just the Facts

♦   Whey’s historical use as a medicinal food goes as far back as 400 BC, to the time of Hippocrates.

♦   Because whey is so easily digested, it is a common ingredient in infant formulas and medically prescribed protein supplements.

♦   As the protein level of a whey protein increases, the amount of lactose it contains decreases.

Boost the Benefits

♦   Read the label carefully when buying whey protein. Whey protein isolate is the purest form of whey protein, containing between 90 and 95 percent protein and little to no fat or lactose. Whey protein concentrate is available in a number of different types based upon protein content, which can range from 25 to 89 percent.

♦   Be leery of buying whey protein out of a bulk bin. Inexpensive whey may be very low in protein and high in lactose. It may also have been cheaply processed at high temperatures, which reduces its nutritional value.

♦   Watch out, too, for hidden sugars or artificial sweeteners. Don’t waste your money on whey protein that contains lactose, sugar, crystalline fructose, or artificial sweeteners such as aspartame, neotame, acesulfame K, sucralose, or Splenda. Do purchase whey protein that lists Stevia Plus or stevia with inulin, a natural herbal product, as its only sweetener.

Be a Fat Flush Cook

♦   Whey protein can be mixed with water or juice to make a pleasant-tasting and nutritious snack.

♦   Mix whey protein with your favorite frozen fruit and some cranberry juice. Add a dash of cinnamon, and you’ve got a terrific fat-burning meal or snack.

♦   Dissolve a bit of whey protein in water to make a substitute for cream in your herbal or organic coffee.

♦   Combine whey protein, water, and eggs to make a batter for crepe-like pancakes. Top them with your favorite fruit.

THINK TWICE!

IT’S BEEN SAID . . .

BECKY Z., CALIFORNIA