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From: Jeff Novick, MS, RD, LD, LN (
Subject:         Re: Proportion of legumes to grains
Date: April 29, 2008 at 2:34 pm PST

In Reply to: Proportion of legumes to grains posted by Sue on April 29, 2008 at 2:14 pm:

Hi Sue

>>Jeff, in terms of meeting one's protein requirements on a vegan diet, does it matter if they eat a significantly higher proportion of legumes than whole grains, or should it be the other way around?

It doesn't matter. As long as you consume enough calories, eat a variety of foods, and limit/eliminate refined/processed and junk foods, you will get in more than enough protein. You do not need any special formulas, ratios or combinations.

>>Also, is there an amount of legumes per day that we should not exceed? (I have read that more than one cup of cooked legumes per day provides too much protein and may contribute to osteoporosis.)

When they looked at long lived populations to find the foods they had in common, the one food that was most in common was legumes (and not soy). Legumes are healthy.

The relationship between excess protein and calcium balance is really between animal protein foods that are high in the sulfer containing amino acids, and not vegetable foods.

BTW, on a per calorie basis, many green leafy veggies have more protein than legumes. :)

Kidney beans have .068 grams of protein per calorie and romaine lettuce has .072

In Health

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