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A question of protein
Carla DavisQ:
Where do you get your protein?
A:
Every vegetarian probably has been asked that at least once--and maybe 100 times. Because getting enough protein, day in and day out, may be the single biggest challenge of the vegetarian diet. But it's also critical. Protein does a lot in your body: It helps you think and see. It repairs bones and muscles, regulates hormones and enzymes, and fights infections. It even allows your body's metabolism to function at its highest level. Protein also aids weight loss by helping minimize muscle loss. Losing muscle slows your metabolism--the speed at which your body burns calories.
Too little protein in your diet can make you irritable, tired and weak. Too much can make you dehydrated and strain your kidneys. So balance is crucial.
Meats and animal foods have the most protein--so much that nonvegetarians rarely have to think twice about whether they're getting enough. For vegetarians, it's just the opposite. Yet it's not that hard, once you have this chart. It lists the star performers--those with more than 10 grams of protein per serving. The Recommended Dietary Allowance is 0.37 gram of protein per pound of body weight--but if you're moderately active, or over age 50, even some conservative experts think ii should be higher, roughly 0.5 gram per pound.
A word about the list: Absent are hard cheeses, nuts, eggs and other foods often considered protein-rich. They are, but they have less than the 10 grams per serving that we used as our cutoff. That makes them good but not great sources. We focused on the great.
SOY FOUR WAYS Serves 6 * Vegan * 30 minutes or fewer This flavorful and protein-packed main course stands well on its own, but it's also good over rice or pasta. 2 Tbs. olive oil 1 Tbs. minced garlic 1 9-oz. package soy "meatballs" 2 cups fresh or frozen shelled edamame 1 14-oz. pkg. extra-firm tofu, well drained and crumbled 1 1/2 cups spaghetti sauce 1 8-oz. pkg. shredded soy mozzarella 1. Heat oil in large skillet over medium heat, and saute garlic 2 to 3 minutes, or until golden. Add "meatballs," and saute 2 minutes more, or until golden. 2. Stir in edamame and tofu, and cook 5 minutes, or until any excess liquid from tofu is gone. Stir in spaghetti sauce, and heat through. Stir in cheese, and cook until it melts completely, 3 to 5 minutes. PER SERVING: 250 CAL; 24G PROT; 12G TOTAL FAT (1G SAT FAT); 14G CARB; 0MG CHOL; 680MG SOD; 4G FIBER; 5G SUGARS
HOW TO MINIMIZE GAS FROM BEANS
Our Bodies can't Break down the complex sugars called oligosaccharides that are found in beans, and that's what causes gas.
To minimize the problem:
* Soak dry beans thoroughly to dissolve the gas-causing elements.
* When using canned Beans, drain and wash them thoroughly.
* Use a product such as Bean-zyme (www.Bean-zyme.com) that contains an enzyme to help Break down the sugars in gassy loads.
* If you're just starting to eat large amounts of beans, Begin with smaller-sized beans and smaller amounts--they give your body a chance to get used to them.
Protein Powerhouses
Per serving, the following foods are the best sources of protein
for vegetarians. For great health, make these foods a part of
your balanced diet.
SERVING GRAMS COST PER
FOOD SIZE PROTEIN SERVING CALORIES
COTTAGE CHEESE 1 cup 29 g $1.13 220
(low-fat)
RICOTTA CHEESE 1 cup 28 g $1.48 280
(low-fat)
SEITAN 1/2 cup 26 g $1.12 130
(4 oz.)
SOYBEANS 1 cup 26 g $0.79 300
cooked
LENTILS 1 cup 18 g $0.11 dry 160
cooked (1/4 cup dry)
TVP or TSP 1/2 cup 16 g $1.14 100
(textured (4 oz.)
vegetable or soy cooked
protein)
TEMPEH 1/2 cup 16 g $1.20 210
(4 oz.)
SPLIT PEAS 1 cup 16 g $0.18 dry 170
cooked (1/4 cup dry)
NAVY BEANS 1 cup 16 g $0.33 220
cooked canned;
$0.15 dry
KIDNEY, LIMA, 1 cup 15 g $0.33-0.53 200-240
BLACK and cooked canned;
PINTO BEANS $0.15-0.17
dry
GREAT NORTHERN 1 cup 15 g $0.39 200
BEANS cooked canned;
(white beans) $0.13 dry
CHICKPEAS 1 cup 15 g $0.39 240
cooked canned
BLACK-EYED PEAS 1 cup 12 g $0.39 220
cooked canned;
$0.15 dry
QUINOA 1 cup 11 g $4/pound 160
cooked dry (1/2 cup dry)
SOYMILK 1 cup 11 g $0.37 100
(plain)
SOY YOGURT 1 cup 10 g $0.62 200
(vanilla)
VEGGIE BURGER 1 patty 10+ g $1+ 80+
(original/vegan)
VEGGIE HOT DOG 1 link 10+ g $0.50+ 50+
FOOD PROS CONS
COTTAGE CHEESE High in calcium Not for people with
(low-fat) lactose intolerance or
dairy allergies
RICOTTA CHEESE High in calcium Not for people with
(low-fat) lactose intolerance or
dairy allergies
SEITAN No saturated fat or Store-bought is high in
cholesterol; low in sodium; readily absorbs
calories; extremely cooking oils; not for
versatile; absorbs people with wheat
flavors well allergies; an acquired
taste
SOYBEANS Contain plant chemicals Contain goitrogens,
called lignans that substances that may
fight viruses, bacteria interfere with thyroid;
and fungal infections; contain oxalates, which
great source of are linked to kidney and
heart-healthy soy gallbladder problems and
protein can impede calcium
absorption; may cause
gas; not for people
with soy allergies
LENTILS High in magnesium, iron, May cause gas
zinc and calcium; cheap
and versatile
TVP or TSP High in calcium, zinc, Mainly soy, so not for
(textured iron and fiber people with soy
vegetable or soy allergies
protein)
TEMPEH Rich in fiber, calcium, Not for people with soy
B vitamins, magnesium allergies; goitrogens
and iron; great source may interfere with
of heart-healthy soy thyroid
protein
SPLIT PEAS High in B vitamin May cause gas
folate; cheap
NAVY BEANS High in folate, fiber, May cause gas; contain
phosphorus and vitamins purines, which may
[B.sub.1] and aggravate gout or cause
[B.sub.6] kidney stones
KIDNEY, LIMA, High in fiber, folate, May cause gas; contain
BLACK and manganese and potassium purines, which may
PINTO BEANS aggravate gout or cause
kidney stones
GREAT NORTHERN High in fiber, folate, May cause gas
BEANS cooked manganese and potassium
(white beans)
CHICKPEAS Contain cancer Contain purines, which
preventing isoflavones may aggravate gout
or cause kidney stones
BLACK-EYED PEAS Good source of vitamins May cause gas
A and K, calcium,
mag-nesium, fiber and
folate
QUINOA Alternative to wheat, Resin-like coating
rye, barley and oats called saponin may make
that some people can't seeds taste bitter;
digest; high magnesium rinse off before cooking
content
SOYMILK Rich in calcium and Not for people with soy
(plain) vitamins A, B2 and D; allergies; may be high
lac-tose-free; great in fat
source of heart-healthy
soy protein
SOY YOGURT Great source of Not for people with soy
(vanilla) heart-healthy soy allergies
protein
VEGGIE BURGER Zero cholesterol; rich Acquired taste; easy to
(original/vegan) in soy and/or vegetable overcook; sodium and/or
protein; highly calories from fat may be
versatile; low-calorie high; vary greatly by
brand, so check labels
VEGGIE HOT DOG Zero cholesterol, Sodium and/or calories
great for grilling; from fat may be high
low-calorie
FOOD TIPS
COTTAGE CHEESE Make into dips or
(low-fat) sandwich spreads, or
bake into lasagna
RICOTTA CHEESE Use as a low-fat "cream
(low-fat) cheese"; add to main
dishes, pies and cookies
SEITAN Best in soups, stews and
stir-fries
SOYBEANS Dried soy nuts and
fresh or frozen edamame
make a great snack;
fresh soybeans give an
instant protein boost
to soups or stews
LENTILS Great in Indian dals,
salads, soups and stews
TVP or TSP Crumbly texture is great
(textured for sloppy joes, chili
vegetable or soy and spaghetti sauce
protein)
TEMPEH Makes a tasty Reuben;
also good breaded and
baked
SPLIT PEAS Yummy in soups, curries
and Indian dals
NAVY BEANS Add to soups, stews and
salads; season and puree
to make a sandwich
spread
KIDNEY, LIMA, Use in soups and salads;
BLACK and eat over rice; mash into
PINTO BEANS dips
GREAT NORTHERN Add to soups, stews and
BEANS cooked salads; use to make a
(white beans) sandwich spread
CHICKPEAS Enjoy on a salad or in
a curry; mix up a batch
of hummus
BLACK-EYED PEAS Great with stewed
tomatoes
QUINOA Delicious in salads,
entrees, pilafs, baked
goods, puddings and
as a hot cereal
SOYMILK Enjoy in smoothies
(plain) and shakes, on cereal or
in baked goods and
puddings
SOY YOGURT Great for breakfast,
(vanilla) snacks, dessert and
smoothies
VEGGIE BURGER Best on a bun, either
(original/vegan) grilled, fried or
micro-waved; often
available at fast
food/fast casual
restaurants
VEGGIE HOT DOG Now available in many
ball parks nationwide
Sources: USDA National Nutrient Database; www.whfoods.com.
Note: Nutritional data varies by product brand and store
location.
COPYRIGHT 2005 Vegetarian Times, Inc. All rights reserved.
COPYRIGHT 2005 Gale Group
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