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From: Bryanna (NewVeggies.vegsource.com)
In Reply to: protein supply posted by natalie on May 9, 2005 at 3:51 pm:
Unfortunately, unless your mother knows the protein content of dfferent foods and understands how much (or how little) protein you need, keeping track of it all may not calm her fears. Here is some information from registered dieticians and doctors that may help. Below that is an article and a LONG list of vegetarian foods with the protein content. This may help. http://www.pcrm.org/health/Info_on_Veg_Diets/protein.html http://www.vrg.org/nutrition/protein.htm http://www.vegsoc.org/info/protein.html http://www.ivu.org/faq/protein.html http://www.vrg.org/nutrition/teennutrition.htm http://www.vegsource.com/nutrition/teennutrition.htm Vegan Children" (inclides teens) by Carol M. Coughlin, RD "Tips for Parents: Help vegetarian teens get the nutrients they need" Check your library for books on vegetarian nutrition, such as "Becoming Vegetarian", and "Becoming Vegan" by registered dieticians Vesanto Melina and Brenda Davis, and "The Vegetarian Way" by registered dietician Virginia Messina. Here is a link to the position of the American Dietetic Association on vegetarian diet. http://www.vegsource.com/nutrition/adapaper.htm What About Protein? 2. The idea of plant protein being "incomplete" and lacking some amino acids has been shown to be a myth. Nature simply cannot make a soybean, potato, or grain of wheat without using all the same amino acids (the "building blocks" of protein) required by the metabolism of humans. Rice, corn, potatoes, and wheat, have all been shown to keep people in positive protein balance when used as the sole protein source. It is almost impossible to design a calorically adequate (2000 calorie) diet, utilizing foods from all the "Vegan Six" groups, and not obtain at least 50 grams of high-quality, "complete" protein. Contrary to popular belief, it is not necessary to combine proteins at each meal. The protein from the whole grain toast enjoyed at breakfast, as well as the tofu in the dinner casserole, are "complete" in their own right, and will each find their way to your liver and other tissues and will be well utilized. However, the more variety in protein sources, the better. To assure yourself abundant protein while planning your lunch and dinner main dishes, accent the following "Protein All-Stars" from the first four of the "Vegan Six". GRAINS - Brown rice, oats (cereals - oatmeal, granola, etc.) millet, corn, barley, bulghur, wheat (including whole wheat bread, pastas, cereals, flour, etc.) Now that we have just learned that protein-rich foods do have high nutritional values when eaten separately, let it be said that combining protein-rich ingredients does increase the protein absorption by about 30 percent, and thus variety is always a good strategy in vegan meal planning. So, to provide examples for help in meal planning (and not cause worry about possible protein deficiency), here are some classic high-protein combinations from vegan cuisine. These protein-rich dishes will replace meat and dairy products in the human diet, while avoiding the burden of saturated fats and adulterants. Two ample helpings of any of the following combinations average 15 to 35 grams of high-quality protein, and thus will provide a large measure of the daily protein requirements for a healthy adult. In my many years of medical practice, I have never seen a case of protein deficiency in a vegetarian. Hopefully, this section has allayed any cases of "protein panic," and has increased your confidence in the nutritional adequacy of the vegan diet. "If you don't eat meat, chicken, or fish, where do you get your protein?" Vegetarians and vegans have heard these statements over and over. Myths such as these simply will not go away without the solid facts to prove otherwise. We've attempted to reassure friends and family who shake their heads and click their tongues in utter amazement that we've survived many years on a vegan diet and still haven't keeled over from lack of proper nutrition. Our only doctor visits consist of the annual check-up and accompanying lab tests that continue to affirm our excellent health. But simply telling people apparently isn't enough. The hard fact that constantly comes to the foreground is that the focus on protein borders on obsession in countries of the Western Hemisphere. One glance at restaurant menus and the plates that come to the table is proof that the centerpiece of the meal is the large serving of meat, chicken or fish frequently smothered in creamy sauces or melted cheese. The portions served at one meal alone come close to fulfilling a day's worth of protein needs. The meat and dairy industries spend billions of dollars to project their message right into your shopping cart through television commercials, magazine ads, and grocery store ads. These powerful industries even recognized it was important to teach young children "good nutrition" at a very early age. Since the end of World War II they spread their protein message to our nation's youth by providing schools across the U.S. with colorful charts of the "important food groups" that emphasized meat, dairy products, and eggs. For the decades following World War II, one simply could not ignore the emphasis on protein. Could we fail to ignore the large billboards flaunting larger than life-size images of cheese, eggs, and milk? And who can forget the successful ad campaigns for "Where's the beef?" and "Milk does a body good" ? The protein message comes at us from all directions, even on bus benches. Don't misunderstand, we fully recognize that protein is a necessity to a healthy body, and that it is important to replenish our store of protein every day. Because the body doesn't store protein as it does other nutrients, we're aware it must be replaced each day as a source of nourishment for building and repairing new cells, hormones, antibodies, enzymes and muscle tissue. But, just how much protein do we really need? Calculating Protein Requirements Brenda Davis, R.D., and Vesanto Melina, M.S., R.D., in their book Becoming Vegan consider 0.9 grams per kilogram of body weight to be more ideal for vegans eating whole plant foods such as legumes, whole grains, and vegetables. Multiplying 0.45 grams by your body weight in pounds will give you the approximate protein need for your body. These figures are a little higher than actual RDA requirements but were considered necessary as a safety factor to account for reduced digestibility of whole plant foods versus more refined foods such as tofu, textured soy protein, and meat substitutes. With this slightly higher figure a 120-pound person would need 54 grams of protein daily and a 150-pound person needs 67.5 grams. Another way to calculate your RDA for protein is to take your weight in pounds and divide by 2.3 kg to determine your weight in kilograms. Then figure1 gram of protein for every kg of body weight. Those who include tofu, textured soy protein, meat substitutes, and refined grains will find 0.8 grams per kilogram of protein daily quite adequate. Protein Needs During Pregnancy and Breastfeeding "The same recommendation is made for lactation to account for the protein content of milk." During pregnancy and breastfeeding, protein needs can easily be met by adding a little extra of the foods higher in protein, such as enriched soymilk, beans, tofu, tempeh, nuts, and nut butters in addition to a wide variety of fruits and vegetables. While the focus on protein is important, the leafy green vegetables such as collards, kale, mustard greens, turnip greens, and spinach are also necessary for their high content of folate known to prevent neural tube defects such as spina bifida. Protein for Recuperating Patients Protein for Athletes In relating the position of the newest RDA information, Dr. Reed Mangels says, "Professional athletes may need more protein than those who are not in serious training, but how nuch more and even whether or not their protein needs are higher is a matter of differing opinion. I think the research supports slightly higher protein needs for athletes, but not everyone goes along with this." Recent studies suggest that strength athletes (weight lifters) and body builders need to consume up to 2.0 grams per kilogram of body weight to maintain sufficient amino acid balance. Some trainers recommend higher levels of protein intake, even exceeding 3.0 grams per kilogram. Endurance athletes require 1.2 to 1.4 grams per kilogram of body weight to provide for repair of muscle cell damage. A diet that consists of 12 to 15 % protein is considered ideal for both strength and endurance athletes who follow a vegan diet. For vegan athletes who want to keep their body weight low, 15 to 20% of calories should be protein. About 10 to 12% of calories as protein may be all that is required of those on very high calorie diets such as ironman athletes. Dr. Ruth Heidrich, vegan ironman athlete, expresses the protein needs of athletes very simply. She says, " With greater calorie burning, comes greater calorie consumption with its automatic increase in the absolute amount of protein." For people who want to build more muscle, Dr. Heidrich discourages the use of protein supplements and stresses that ". . . if you want to develop a muscle, you have to overload it by putting more stress on it than it can handle. This is the ONLY way a muscle will get bigger and stronger." Vegan Protein Sources If a person is eating a broad selection of plant-based foods and consuming adequate calories, it is unlikely he or she will be protein deficient. Physicians in the United States rarely encounter patients who are deficient in protein. Deficiency is uncommon and is seen mostly in countries where serious shortages of food exist, and malnutrition is prevalent. Probems Caused by Too Much Protein Other health conditions resulting from excess protein include calcium leaching from the bones and causing osteoporosis, acid reflux, obesity, plaque build-up in the arteries, high blood pressure, pain from arthritis, high cholesterol, bad breath from sulfur-containing amino acids, and increased risk of cancer, especially colon cancer. Protein in Plant Foods Almond 7 Adzuki (Aduki) 17 PROTEIN IN GRAINS Amaranth 7 Boca Burger Original Vegan 2.5 oz 13 *All items vegan Arrowhead Mills Corn Grits 1/4 c. 3 PROTEIN IN FRESH VEGETABLES Artichoke medium 4 Apple 2 per lb. 0 Almond 5 to 8 Soy Regular 6 to 9 Tofu : Tempeh 4 oz. 12 to 20 Textured Vegetable Protein:
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