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Provide All Your Protein Needs

Main Idea:  Our bodies thrive with ten percent protein or less.  Fruit and green leaves provide all the amino acids we need to build our bodies.

John Robbins is the author of May All Be Fed.  In his book, John shows study after study showing the health dangers of a high protein diet.  High protein intakes are linked to osteoporosis.


To get enough protein, eat enough fruit. SunStarPhoto.com


Dr. T. Colin Campbell wrote The China Study.  The China study was one of the largest research projects in the world.  The study showed that high protein intake leads to increased cancer rates.

Dr. Campbell says that we need only 5 to 6 percent of our daily calories coming from protein to build and repair our bodies.

Douglas Graham is the author of the 80/10/10 Diet and is also a lifelong athlete and coach.  He says that even for athletes and bodybuilders, ten percent protein is still plenty.

Tim Van Orden is a runner who lives on a fruit based diet and is doing extremely well.  See his website at http://RunningRaw.com for videos and race results.  He just turned 40 at the time I’m writing this book and he’s winning races!

Tim is an inspiration to me as I’m a mountain runner myself.  I hope to race with him soon.  I’m a couple years older than Tim.

Fruit and green leaves will provide you with all the protein you need.  See some figures below.  These figures are from Nutridiary.com, which gets most of their date from the USDA Nutrient Database:

Apricots  - 10% Protein, 6% Fat, 84% Carbohydrate                      

Bananas  - 4% Protein, 3% Fat, 93% Carbohydrate                 

Cucumbers – 15% Protein, 5% Fat, 80% Carbohydrate

Oranges  - 7% Protein, 2% Fat, 91% Carbohydrate

Peaches  - 8% Protein, 5% Fat, 87% Carbohydrate

Lettuce   – 24% Protein, 13% Fat, 63% Carbohydrate

Papaya - 6% Protein, 3% Fat, 91% Carbohydrate

Strawberries - 8% Protein, 8% Fat, 84% Carbohydrate

More protein is not better.  Human mother’s milk is just 5 to 7 percent protein and that is for a rapidly growing infant!

Don’t take my word for it.  Do your own research into the protein issue.  You will find that a diet of varied fruits, a few vegetables, and leaves will meet all requirements.

Why then do so many people think we need to eat more protein?  The answer is simple.  The meat and dairy industries spend millions on advertising to make us think we need more protein.

Action Items: 

Eat just fruits and greens for 30 days while exercising regularly.  You will get enough protein to build muscle.

When you hear an “expert” claiming we need high protein, track down the source.  Most often, the source will be linked to the meat and dairy industries.

  1. Gen
    May 21st, 2009 at 16:10 | #1

    Great idea! I was a practicing vegetarian for years BUT the key is to combine plant proteins, so as to have all 17 amino acids present, so the body can assimilate the amino acids as protein. As I understand it, unless all the amino acids are present, the body can’t absorb them as protein.

    I have seen way too many vegans who eat nothing but fruit and forget to combine proteins so their body can get the small-but-very-necessary protein it needs for optimal health.


  2. Edith
    June 9th, 2009 at 11:17 | #2

    You know it is always said that eating too much of one thing will damage you? is this true, because i strongly believe that i can survive on fruits, i will sit and eat 5 mangoes, or 2 bananas, papayas, oranges i will eat a dozen and i am filled.


    Christopher Reply:

    Edith –

    Thanks for sharing your example. Last evening for dinner I had a head of lettuce, 4 peaches, a mango, and 5 bananas.
    You probably have better fruit in Jamaica where you are. Enjoy it.


  3. Peter
    June 11th, 2009 at 05:10 | #3

    I have diabetes, eating more protein let me being in control of it without taking any medicaments. Doesn’t it mean that I have a too great intake of carbohydrates eating only fruits resulting in inundating the body with too much insulin which can’t be taken by the cells then?
    By the way, I am vegetarian and in my opinion the meat industry can vanish and all the animals which are “produced for slaughter” have a happy life!!!


  4. July 10th, 2009 at 12:25 | #4

    I have heard all of these ideas expressed by many raw foodists, and I do think they have a point. This approach of low protein may work for some people, at least in the short term. But it does not work for everyone. Many people need more protein than this in order to really thrive. I am one of those people. If I had taken a high-sugar, low protein approach, yes there would have been many immediate health benefits, but long-term I notice people’s nervous systems having problems. For example, Paul Nison, Arnold of Arnold’s Way restaurant, Doug Graham, and many others. Very lean, very fit, but not very well in my opinion. I have found great healing through high-protein raw foods like spirulina, hemp seeds, other raw nuts and seeds and some of the high-protein berries like gojis. My brain chemistry is MUCH more balanced when I eat this way.


    Christopher Reply:

    Michael –

    Thanks for sharing. I’m still experimenting myself and I do believe that people have different needs. Some do better with more greens, and some do better with more protein and fat, etc. I think some of this has to do with our body and some has to do with the quality of the produce we happen to have available to us.

    For example, someone eating organic home grown fruits and veggies in Ecuador may be fine with a high-produce diet.

    Someone in America trying to live off apples and oranges is going to do much better with additional foods! I don’t have the best produce (grown in the best soils) by a long shot, available to me. So I do appreciate your addition to the blog so people can see all sides.


  5. October 13th, 2009 at 16:35 | #5

    Hello, nice and enlightening article. I wish to add a few mentions. If you have superior cholesterol, then you may wonder, will a low fat diet lower cholesterol? This is a critical question, because it is a easily known fact that the most capable way to lower cholesterol is straightforward diet. Certainly one factor of a diet for lowering cholesterol will include follows low in fat. Merely this is simply part of the history. It is critical to project that it is the concentrated fats that you want to decimate it from the foods you feed.


  6. Sanna
    February 12th, 2010 at 17:03 | #6

    Hi, i just want to point out for everyone that apriccots have 1,4% protein, not 10%. The diagram on Nutridiary.com that sais it is 10% shows Calorie Distrubution. 10% of the calories in apricots comes from protein, but if you look to the left of the diagram it clearly sais that there are 1,4 g protein in 100 grams of apricot. That makes a total of 1,4 % protein. The same goes for all the things listed.


  7. March 27th, 2010 at 21:33 | #7

    While it is absolutely true that we actually need far less protein than the USDA would have us believe, I agree with Michael that fruit may not always be the best plant source of protein. I also eat a lot of goji and spirulina as protein sources, but hemp seeds are one of the few complete plant proteins – high in omega 3 too! 6 tbsp of hemp seeds with a little almond milk contains 22 grams of fabulous plant protein – you’re covered for the whole day!


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