I think, in a way, it's a little more obvious that something has been intentionally sweetened. Even when that item doing the sweetening is something like apple juice or honey. A lot of labels in the US are able to skirt the added sugar listing requirement by claiming that something like a date is added for fiber. Yeah, no.
Here's the thing about the new added sugar listing on nutritional info (NI). It's actually a bit dumb.
Add Apple puree to a sauce, it's added sugar according to the NI. But that same Apple puree in its own in a packet will show no added sugar.
Add honey to sausages = 'added sugar', yet a jar of pure honey will show no added sugar.
So when you see it but there's no actual straight up sugar source in the ingredients, you have to look at the ingredients to see which one may have naturally contained sugar but when added to this product, now counts as 'added sugar'.
The intention was good, the execution was... suboptimal.
Hi, I thought I would make this for you guys who want to get more plant based protein but don't want to eat beans, lentils or soy.
These are higher sources of protein for you.
1. Chia seeds
2. Hemp hearts (delicious source of omega 3 fatty acids, too)
3. Hemp protein powder (check health food stores)
5. Mung bean sprouts (1 cup of mung bean sprouts has 3 grams of protein!)
6. Sunflower sprouts (they are 25% protein)
7. Cruciferous veggies are fairly high in protein as far as veggies go (3 grams protein per about 100 grams)
8. Pepitas (pumpkin seeds)- high in protein, contain 9.3 grams protein per 28.35 grams (or 1 ounce)- pumpkin seeds are also known to kill many types of intestinal parasites.
9. 28 grams of avocado has about 1 gram of protein
10. Guavas- a 1 cup serving of guava fruit has 4 grams of protein!
11. Dried apricots have 3 grams protein per half cup (and 21% of your daily iron, but the page I got this info from didn't list the amount of iron in mg)
12. Cashews contain 4 grams of protein per 28.35 grams (or 1 ounce).
13. Unsweetened cashew butter contains 3 grams protein per tablespoon of butter.
14. Seaweed is high in protein (as far as plant sources go). 100 grams of laver seaweed has 6 grams of protein.
I hope this helps some of you out there who want to ditch beans, lentils and soy for at least 30 days but still get enough protein. I am new to this so I am not sure if the dried apricots are allowed, but I am hoping that some of these suggestions help. Purslane is hard to find, so I suggest growing your own. Purslane contains more omega 3 fatty acids than any other plant source.
I got my purslane from this distributor (they haven't sprouted yet but I am excited):