According to a study in the journal Cell Metabolism, people with high animal-protein consumption (over 20 percent of calories from meat consumption) are four times more likely to die from cancer and also more likely to suffer from an increased risk of diabetes.  How can we limit the intake of animal-based protein and get more of plant-based protein? Based on Dr Chopra and Nutritional expert Snyder, here are the good sources of plant-based protein?

• Spirulina
• Hemp seeds and hemp seed powders
• Chia, sunflower and other seeds
• Almonds and other nuts
• Green veggies
• Lentils and beans, soaked overnight for better digestion.
• Quinoa, millet, Teff, and other gluten-free grains
• Tempeh (a demented, easier digest form of tofu)
• Mushrooms, Brussels sprouts, and other whole veggies
• Vegan protein powders

It is easy to incorporate seeds, beans, vegetables, and nuts into our diets. Soaked beans can be easily added and cooked with rice.  I add Chia seeds and hemp seeds into cooked rice.  Nuts can be easily added to salads, stirred-fried dishes, or eaten as snacks between meals. You can easily cook a delicious vegetable dish by simply stir-frying it with coconut oil and chopped garlic.

The Atkins diet may help you lose weight, but it is bad for your health. The protein-rich diet may cause too much uric acids in your body and negatively affecting the proper functioning of your liver and kidney by overworking these organs.  Using protein as the main source of your energy is not as efficient as using carbohydrates for the main source of your energy.  The key to maintaining good health is built on a balance diet that combines a right amount of good fats (e.g., nuts, avocado, fish oil), complex carbohydrates (e.g., potatoes, whole grains), and mostly plant-based proteins (gluten free brown rice, millet, and other whole grains, beans, nuts, green leafy vegetables, Brussels sprouts, mushrooms, etc.)  and limited animal-based protein, and mineral- and vitamin-rich food from veggies and fruits. This balanced diet surpasses all the temporary quick-fix diets. Forget about all the lose-fat-over-night diets and exercises. The most sustaining healthy practice is usually not extreme but takes a balanced approach and emphasizes on achieving long-term overall well-being rather than temporary results.

**The information about the sources of plant-based protein is based on Radical Beauty: How to Transform Yourself from the Inside Out (p. 73), Chopra, D. & Snyder K.