Ever since we have gone vegan/vegetarian in our life-style the question we hear the most is;
"But where do you get your protein?"
Good question.
Marketing Dollars Influence "Trends" in Nutrition with no actual nutrition involved.
Protein is very important, but how much do we actually need? And, what protein source is best for the human body?
These are the questions we all need answered, and the answer lies in what our individual body needs.
Everybody is different and there is no one diet that is "right" for everyone.
It is important to understand how media marketing dollars influence what Americans believe about health, nutrition and diet.
Whoever has the most money for marketing books and TV advertisement influences the "top" of the "trending" food charts. The truth is out there! We just need to search to find it, and experiment with our own health until we find the solution for what is best for our own lives.
PROTEIN
Protein is a component of food and is made up of amino acids. Amino acids are the building blocks for major parts of a lean human body.Our body makes its own supply of amino acids and also must get some from food. The term "complete protein" is used to describe sources of protein that contain sufficient amounts of all the essential amino acids necessary for your dietary needs. Protein comes in many different forms - both from vegetarian and non-vegetarian sources.
Why Is It Important?
Protein is the basic building block of cells and tissues that are needed to keep us strong. It is crucial for vital functions, regulation, and maintenance of our bodies.
How Much Do We Need?
The human body does not actually need as much protein as we have been led to believe by advertisers of the meat and dairy industry.
The DRI (Dietary Reference Intake) is 0.36 grams per pound of body weight. This amounts to approximately:
Example:
· 200 lb person needs approximately 72 grams per day.
· 150 lb person needs approximately 54 grams per day.
Too Little Protein
Common symptoms include sugar and sweet cravings, feeling spacey and jittery, fatigue, weight loss, loss of healthy color in facial area, feeling weak, anemia, change in hair color and texture, skin inflammation (in severe cases), and potbelly (in severe cases).
Too Much Protein
Common symptoms include low energy, constipation, dehydration, lethargy, heavy feeling, weight fain, sweet cravings, feeling "tight" or stiff joints, foul body odor, halitosis, and calcium loss to compensate for acidic status in body.
The body may also become overly acidic and kidney function can decline. (Stress required to process excess proteins causes the kidney to face increased pressure to filter toxins and waste).
People eating the American diet are eating way too much protein.
One Big Mac hamburger has about 44 grams of protein.
This one burger meets the daily protein requirement of a 122 lb person.
BUT... has little to NO nutritional value for the human body.
Healthy Protein Sources
Current diet trends encourage an increase in protein consumption (and carbohydrate reduction).Recent studies have shown people do not need a lot of protein and should eat much less protein than was previously understood (see table below for daily recommendations).
Vegan Sources of Protein
GRAINS: A staple in all civilizations around the world. Refined grains like white flour and white rice have had their bran and germ removed and are therefore stripped of naturally occurring vitamins, minerals, and fiber. Whole grains such as brown rice, millet, quinoa, buckwheat, and oats still contain these nutrient-rich components. Many people are sensitive to gluten, the protein found in wheat, barley, and rye.
NUTS: Nuts are generally considered a heart-healthy fat, not a protein, and are high in fatty acids, fiber, vitamin E, and antioxidants. They are great for people who want to gain weight. Peanuts, which are actually legumes, are far higher in protein than most nuts.
BEANS: Beans contain a more complete set of amino acids than other plant foods. When first introducing beans into the diet, choose fresh beans that are smaller in size, such as split peas, mung, and adzuki beans, for easier digestion. Digestibility can be further improved by soaking beans overnight, adding spices or vinegar, skimming off the cooking foam, pressure cooking or puréeing, and eating small portions.
SOY: Soybeans are the most difficult bean to digest. Common forms of soybeans include edamame (baby soybeans), tofu (soybean curd), and fermented soybeans in the forms of tempeh, miso, and tamari. These are the best ways to consume soy for most people unless they have problems with fermented foods. Today’s trend to consume soy in various unnatural, highly processed ways like commercial soy milk, soy meat, and soy ice cream may not be a good idea. Also, many people are allergic to soy.
ORGANIC SOY ONLY!!! Soybeans are one of the most genetically engineered crops, so it is important to choose organic whenever possible.
SOY MILK: Soy milk is not a whole food, but rather a highly processed food, unless it is homemade. It looks like milk, tastes like milk, and is often fortified with the same nutrients as commercial cow’s milk. The same is true for other commercial milk substitutes such as almond or rice milk.
SEITAN: Also called “wheat-meat,” seitan is a high-protein product made from wheat gluten. Seitan is not a whole food, but is not overly-refined either, especially if it’s homemade. (Because this product is pure gluten, it is not for those who are gluten-sensitive!).
LEAFY GREENS: Broccoli, spinach, kale, collard greens, bok choy, romaine lettuce, and watercress all contain varying amounts of protein. Leafy greens are highly associated with longevity since they contain major sources of magnesium, iron, and calcium. They also contain a rich source of quercetin, a bioflavonoid with antioxidant, anti-inflammatory, and cancer fighting properties. Green leafy vegetables are dense with easily assimilated amino acids as well as other life-extending nutrients.
SEEDS: High in nutrients and lower in caloric content than nuts, seeds provide anti-inflammatory and cardiovascular benefits. Seeds contain vitamin E, fiber, and are some of the few plant-based sources of omega- 3s. Some of the healthiest seeds include chia, flax, hemp, pumpkin, sesame, and sunflower.
QUALITY: If you choose to consume animal protein, it is important to eat high-quality, organic, free-range, grass-fed forms. The health of the animal affects the health of the consumer.
QUANTITY: Generally, animal protein portions should be limited to the size of your palm or smaller.
DIGESTION: To help digest animal protein, eat plenty of vegetables with your meal.
ENERGY TYPE: Many scientific researchers believe a protein is a protein is a protein, whether it is from dry beans, chicken, or a hamburger. But others find that each protein source effects us differently on an energetic level. Pay closer attention to see if you notice the difference.
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DAILY PROTEIN SUGGESTIONS PER AGE GROUPS:
Children:
- 2 - 3 years old - 2 ounce equivalents
- 4 - 8 years old - 4 ounce equivalents
- 9-13 years old - 5 ounce equivalents
- 14-18 years old - 5 ounce equivalents
- 9-13 years old - 5 ounce equivalents
- 14-18 years old - 6 ½ ounce equivalents
- 19-30 years old - 5 ½ ounce equivalents
- 31-50 years old - 5 ounce equivalents
- 51+ years old - 5 ounce equivalents
- 19-30 years old - 6 ½ ounce equivalents
- 31-50 years old - 6 ounce equivalents
- 51+ years old - 5 ½ ounce equivalents
COMMON PORTIONS AND OUNCE-EQUIVALENTS
Meats
- 1 ounce cooked lean beef
- 1 ounce cooked lean pork or ham
- 1 small steak (eye of round, filet) = 3 ½ to 4 ounce-equivalents
- 1 small lean hamburger = 2 to 3 ounce-equivalents
- 1 ounce cooked chicken or turkey, without skin
- 1 sandwich slice of turkey (4 ½" x 2 ½" x 1/8")
- 1 small chicken breast half = 3 ounce-equivalents
- ½ Cornish game hen = 4 ounce-equivalents
- 1 ounce cooked fish or shell fish
- 1 can of tuna, drained = 3 to 4 ounce-equivalents
- 1 salmon steak = 4 to 6 ounce-equivalents
- 1 small trout = 3 ounce-equivalents
- 1 egg
- 3 egg whites = 2 ounce-equivalents
- 3 egg yolks = 1 ounce-equivalent
- ½ ounce of nuts (12 almonds, 24 pistachios, 7 walnut halves)
- ½ ounce of seeds (pumpkin, sunflower, or squash seeds, hulled, roasted)
- 1 Tablespoon of peanut butter or almond butter
- 1 ounce of nuts of seeds = 2 ounce-equivalents
- ¼ cup of cooked beans (such as black, kidney, pinto, or white beans)
- ¼ cup of cooked peas (such as chickpeas, cowpeas, lentils, or split peas)
- ¼ cup of baked beans, refried beans
- ¼ cup (about 2 ounces) of tofu
- 1 oz tempeh, cooked
- ¼ cup roasted soybeans 1 falafel patty (2 ¼", 4 oz)
- 2 tablespoons hummus
- 1 cup split pea soup = 2 ounce-equivalents
- 1 cup lentil soup = 2 ounce-equivalents
- 1 cup bean soup = 2 ounce-equivalents
- 1 soy or bean burger patty = 2 ounce-equivalents
Ounce Equivalent Charts provided by: USDA MyPlate.Gov
Daily Protein Food Recommendation Tables posted by the USDA MyPlate.Gov