Carbohydrates, also known as saccharides, are a group of organic compounds (including sugars, starches, and fiber) that constitute the primary source of energy for animals.

There are two general classifications for carbohydrates. The first group is simple carbohydrates, which include fructose (in fruit), lactose (in dairy), and sucrose (table sugar). Simple carbs are quickly absorbed into the bloodstream. Glucose is the most basic simple sugar, and is required for the functioning of our muscles, brain, and other organs.

The second group is complex carbohydrates, which are long chains of single sugar units, include starch (found in plants like rice, wheat, corn, carrots, and usually concentrated in seeds and roots). Cellulose is another complex carb -- a structural component of plants, it is essential to the composition of fiber.

Scientific research shows indisputably that the healthiest diet is one high in carbohydrates! Such a diet has been shown to reverse heart disease, reverse diabetes, encourage weight loss, and prevent a host of chronic diseases.

At least 99% of the carbohydrates we consume come from fruits, vegetables, and grains. Where these foods are unprocessed and unrefined, they contain a large portion of healthful "complex" carbohydrates, as well as many forms of dietary fiber.

Good sources of carbs include fruits, vegetables, seeds, nuts, grains, and legumes. These foods contain essential vitamins, minerals, phytochemicals, and fiber.

Poor sources of carbs include candy, soda, and other sugary treats. Such "food" provides lots of calories without any accompanying nutrition.

One apple - 19 grams (8g starch, 3g fiber)
One cup broccoli - 6 grams (2.5g fiber, 1.5g sugar)
One cup sweet corn - 31g (21g starch, 3g fiber)
One medium orange - 15 grams (12g fructose, 3g fiber)
One cup strawberries - 12 grams (3g fiber)
One cup blueberries - 21 grams (4g fiber, 15g sugar)
One medium tomato - 5 grams (1.5g fiber)
One medium potato with skin - 29 grams (3g fiber, 25g starch)
One cup carrots - 12 grams (3.5g fiber, 2g starch)
One eight ounce cup of orange juice - 26 grams (21g fructose)
One cup of dry beans (like pinto beans or navy beans) - 47 grams (19g fiber, 28g starch)

And for the sake of comparison...

One Snickers candy bar - 63.5 grams (53g sugar, 2g fiber)

The typical American diet contains incredibly high amounts of simple carbohydrates and "empty calories," consumed in such products as white bread, candy, cakes, and sweetened drinks. On any given day in 1996, 42% of Americans ate cakes, cookies, pastries or pies, but only 10% ate a dark green vegetable. That same year, Americans averaged an astounding 32 teaspoons of "added sugars," though even the USDA recommends no more than 10 tsps.

"The China Study," is an invaluable nutritional resource, basing its conclusions on "the most comprehensive study of nutrition ever conducted." GRO recommends that everyone read it for themselves.

The internet also has a wealth of information, and the following list is a mere sample:

The Vegetarian Society
Harvard School of Public Health
New York Times Health Information
Link to LifeClinic.com

The term "dietary minerals" refers to a group of chemical elements (other than carbon, hydrogen, nitrogen, and oxygen) that are required by living organisms. These minerals make up one portion of the larger group known as "essential nutrients," along with vitamins, essential fatty acids, and essential amino acids.

Consuming appropriate dietary minerals can optimize biochemical reactions by serving important structural and functional roles.

The following is a brief list of important dietary minerals, with some of their functions in brackets:

• Potassium (systemic electrolyte, coregulates ATP)
• Sodium (systemic electrolyte, coregulates ATP)
• Chloride (necessary to produce hydrochloric acid in the stomach)
• Calcium (builds bone, supports blood cells, necessary for muscle, heart, and digestive health)
• Phosphorus (vital component of bones and energy processing)
• Magnesium (required for processing ATP and for bone growth)
• Zinc (required by numerous enzymes)
• Iron (required for proteins and enzymes, including hemoglobin)
• Manganese (cofactor in enzyme functions)
• Copper (required for many enzymes)
• Iodine (required for the biosynthesis of thyroxine)
• Selenium (cofactor in antioxidant enzymes)

Some dietary minerals are considered "micronutrients," of which humans only need trace amounts. These include iron, copper, iodine, zinc, cobalt, chromium, manganese, selenium, and moybdenum.

Minerals and micronutrients can usually be found in sufficient amounts by eating a healthy, balanced plant-based diet. The increasingly poor quality of our soil, however, has eroded much of the nutrients that would otherwise be absorbed by plants.

Dr. Maynard Murray wrote a ground-breaking study in 1976, Sea Energy Agriculture, which noted that “it has now been conclusively proven that the proportions of the trace minerals and elements present in sea water are optimum for the growth and health of both land and sea life.” As we continue to lose minerals through erosion, rampant chemical fertilization, and water leaching, the wealth of minerals found in “sea solids” are increasingly vital to achieving a healthy balance.

• Legumes (Potassium, Copper)
• Potato skins (Potassium)
• Bananas (Potassium, Manganese)
• Leafy green vegetables (Calcium, Iron, Potassium)
• Nuts (Calcium, Magnesium, Copper, Manganese)
• Seeds (Calcium, Magnesium, Zinc)
• Cocoa (Magnesium)
• Beans (Calcium, Iron, Phosphorus, Sodium, Zinc)
• Whole grains (Iron, Potassium, Chromium, Manganese)
• Carrots (Calcium, Iron)

Mineral deficiencies can have profound consequences for human health. For example, a lack of calcium can cause rickets and bone deformations. A lack of iron can cause anemia. A lack of magnesium can cause lethargy, cramps, and cardiac abnormalities.

As part of a balanced, plant-based diet, we can supplement our intake of nutrients by eating mineral-rich seaweeds and so-called 'superfoods'. We can also consume foods, hydroponic or otherwise, that are grown with additional sea solids.

The following list provides an introduction to minerals, micronutrients, and human health:
The Food Chart
NaturoDoc
The Vegetarian Resource Group
Sea Energy Agriculture: [Dr. Maynard Murray, 1976, published by Acres USA]

Protein is an essential building block of life. There are hundreds of thousands of different types of proteins, functioning as enzymes, hormones, transport molecules, and structural tissues (in hair, muscle, collagen, and more). Protein can generally be divided into three categories: globular proteins (soluble), fibrous proteins (insoluble), and membrane proteins. They are each organic compounds made of long chains of amino acids, containing carbon, hydrogen, nitrogen, and other atoms.

Our bodies are always using proteins and we must continually replenish our amino acid supply by eating – to create new tissues our bodies need 21 different types of amino acids.  Most of these are created within the body, but there are eight 'essential amino acids' which we must obtain by eating food. Protein production will slow or stop unless we consume the necessary amino acids.

So-called “high quality” or “complete proteins” contain every one of the essential amino acids and are therefore said to replenish our bodies' needs with the greatest efficiency. Animal proteins are often recommended as “high quality,” as well as some plant proteins like hemp seed. Most other vegetables are “incomplete,” which simply means that they contain some but not all of the necessary amino acids.

Plant-based diets can easily provide abundant proteins and amino acids, while reducing our consumption of cholesterol, fat, and pesticides.

PLANTS ARE LOADED WITH PROTEIN! Think about elephants: these are the largest land mammals on earth, yet they are strict vegetarians. The primate whose anatomy perhaps most closely resembles our own, gorillas, are also strict vegetarians. Numerous world-class athletes have been vegetarians, including tennis great Martina Navratilova, four-time Mr. Universe winner Bill Pearl, NFL legend Joe Namath, and current NFL star Tony Gonzalez.

The human body has a remarkably complex metabolic system, capable of deriving all the essential amino acids from common plant proteins we encounter every day. It is not necessary to meticulously plan meals in order to achieve good health or optimal levels of protein. Our bodies store some amino acids and activate protein construction once the necessary amino acids have been ingested.  Some people may require more protein then others – again, hemp seed is a great source of “complete” protein, holding about 9 grams per serving.

• Hemp seeds (hulled) [10g]...3.4g (complete protein)
• Lentils (sprouted) [1/2 Cup]...27g (complete protein)
• Peanut butter [2 Tablespoons]...8g
• Chickpeas (sprouted) [1 Cup]...47g (complete protein)
• Sunflower seeds  (sprouted)[1 oz]...8g (complete protein)
• Pumpkin seeds (sprouted) [1oz]...9g (complete protein)
• Broccoli [1 Cup]...5.7g
• Oatmeal  [1 Cup]...5.4g
• Brown rice (cooked) [1 Cup]...5g
• Walnuts [1/2 oz]...4.3g
• Almonds [12g]...5g
• Tempeh (heat very low) [4 oz]...20g
• 10 pecans [30 grams]...4g

Fact: Sprouting nuts & seeds increases protein levels, and quality, wile washing away enzyme inhibitors.  

It stands to reason that the best proteins to eat are those that lead to good health. In this light, the term “high quality protein” may be misleading. Beef is a source of “high quality protein,” but it is widely accepted that avoiding or minimizing the amount of red meat we consume is advantageous for good health.

Scientific research has empirically shown that animal protein is a leading promoter of heart disease, cancer, and a host of other diseases. Dr. Colin Campbell and other researchers have found that animal protein experimentally turned on cancer in 100% of test animals, while its relative absence limited cancer to 0% of  test animals. Plant protein did not promote cancer, where gluten and soy protein were both tested.

Scientists have even been able to stop the spread of cancer, stop diabetes, and alleviate heart disease simply by discontinuing the ingestion of animal protein. These findings were confirmed through extensive human diet and lifestyle research projects, including the exhaustive China Study. “The China Study,” written by T. Colin Campbell, PhD, and Thomas M. Campbell, is a must read.

Perhaps the biggest proponent for an animal-based diet (outside of the beef, fish, chicken and pork industries) is the Weston A. Price Foundation (WAPF). The WAPF believes that an unprocessed vegetable-based diet is good as long it is supplemented with raw dairy, eggs, cod liver oil, and other whole foods. They cite not only the “high quality” nature of animal protein, but more importantly the high levels of nutrients (vitamins and minerals) in animal fat.

It must be noted that the WAPF believes that ingesting high amounts of “processed” food is dangerous.  Dairy products heated above the host animal's natural body temperature is considered 'processed'. The WAPF suggests that as long as people eat an unprocessed diet (for instance, grass-fed cows instead of seed-fed cow), animal proteins are an essential part of a healthy diet.

The WAPF  feels it is unsafe, however, to consume genetically-modified foods or cows given RBGH (Recombinant Bovine Growth Hormone).

GRO highly suggests reading “The China Study” and researching both WAPF  and the Price-Pottenger Nutrition Foundation (PPNF).

The China Study: [T. Colin Campbell, 2006, BenBella Books]
WAPF | PPNF