Scientific studies have proved that plant-based proteins are real high-quality proteins and eating a large variety of plant-based foods is one of the best things you can do for your health.
A diet high in animal products produces disease， and a diet high in grains， vegetables and other plant matter produces health. Nutrients from animal-based foods increased tumor development while nutrients from plant-based foods decreased tumor① development. The vast majority of all cancers， cardiovascular diseases， and other forms of degenerative illnesses can be prevented simply by adopting a plant-based diet.
The lowest dose of anti-cholesterol medicine and minimal-lipid plant diet can not only prevent and stop the progression of heart disease， but also reverses its effects.
High-quality proteins are easily found in beans， nuts and vegetables that provide different benefits for the body. Here is a quick review of some common foods：
Adzuki beans (small red beans)： Rich in protein， B vitamins， minerals and fiber. Adzuki beans help improve functions of the kidneys， bladder② and reproductive organs. They also have the effect of blood nourishment， diuresis， anti-dropsy and enhance the cardiac function.
Soya beans： Consumption of soy products can reduce low-density lipoprotein (LDL)， known as the bad cholesterol， and help strengthen the heart. Consumption 25 grams of soy protein daily can reduce an average 3 to 6 percent in blood cholesterol. Soy foods are one of the few foods that lower cholesterol. Women who ate more than 13 grams of soy per day had a 35% lower risk of fracture③ than those who ate less than 5 grams per day.
Black soya beans： Black soya beans can reduce the risk of Type Ⅱ diabetes. Eating black soya beans lowers fat and cholesterol levels， a major contributor to type Ⅱ diabetes④. Because weight is often a key issue for type Ⅱ diabetes， black soya is a good choice of food because it is low in fat， high in soluble fiber and a good source of protein.
Other beans， vegetables and nuts： One cup of cooked spinach can serve up to 5 grams of protein. Half a cup of kidney beans provide 7 grams of protein. A handful of almonds offers up to 6 grams in protein. All these foods also carry many other needed nutrients， vitamins， minerals， essential oils and enzymes⑤.
It is recommended to cook a combination of various accessible beans， brown rice and some other whole grains， and consume a bowl of this grain-bean mix daily with adequate amounts of vegetables and fruits. By this， you will have enough nutrition and bid farewell to many diseases.
① tumorn. 【医】肿；肿瘤；肿块
② bladdern. 【解】膀胱；胀大的果皮
③ fracturen. 破裂；断裂；骨折 vt. 使折断
④ diabetesn. 糖尿病
⑤ enzymesn. 酶制剂；酶类
植物性饮食的妙处
科学证明植物性蛋白质才是真正的优质蛋白。您能为自己的健康所做的最佳事情之一，就是食用多种植物性食品。
动物性食品偏高的饮食会产生疾病，而增加谷类、蔬菜和其它植物性食品则可以保持健康。动物性蛋白质对癌症起了推波助澜的作用，而植物性蛋白却可以抑制癌症病情的恶化。大部分的主要癌症、心血管疾病和其它退化性疾病，只要采用植物性饮食就可以预防。
最少量的降胆固醇药和非常低脂的植物性饮食不仅可以预防和终止心脏病的恶化，而且还可扭转病情。
优质蛋白质普遍存在于豆类、蔬菜和坚果，各种蔬食也提供身体多方面的益处，以下简单介绍几种常见的食物：
红豆：富含蛋白质、维生素Ｂ群、还有多种矿物质与纤维，有助于改善肾脏、膀胱和生殖系统的功能，也有补血、利尿、消水肿、促进心脏活化等功效。
黄豆：食用黄豆可减少低密度脂蛋白，亦即所谓坏脂蛋白，而有助于强化心脏。每天摄取25克黄豆蛋白质，血中胆固醇平均可减少3%到6%，黄豆是少数可以降低胆固醇的食物之一。妇女每日摄取13克以上的黄豆，发生骨折的风险比每日仅摄取5克的妇女减少三成五。
黑豆：黑豆能降低罹患第二型糖尿病的风险 。摄食黑豆能降低脂肪与胆固醇，而两者都是造成第二型糖尿病的主因。由于体重是第二型糖尿病的关键因素，因此黑豆是相当适合摄取的食物，因为黑豆脂肪少，富含可溶性纤维，也是蛋白质的理想来源。
其它豆类、蔬菜及坚果：一杯煮熟的菠菜所含蛋白质达5克，半杯花豆含有7克蛋白质，用手抓一把杏仁，所含的蛋白质为6克。这些食物也含有人体所需其它营养素、维生素、重要油脂和酵素。
建议您不妨将多种容易取得的豆类和谷类煮成营养的五谷杂粮饭，每天吃一碗，再搭配充分蔬菜水果，每天的营养就很足够，可以远离很多疾病！