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experiencelifemag.com
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Garden-Variety Protein
Drop that cheeseburger - and discover the power of plants. You'll get protein and reap a rich nutritional harvest.
By Linda Knittel |
October 2007 |
Conventional wisdom tells us that the best places to look for the protein we
need to build firm, lean muscles, strong bones, and healthy hair and nails are
in the meat and dairy departments of our grocery store. Meat, poultry, seafood,
eggs, milk, yogurt and cheese all deliver a wealth of protein and flavor. But a
diet rich in animal protein can also carry some risks, so health-conscious folks
often find themselves limiting their meat and dairy intake while worrying about
where they’re going to get their protein. Well, they need look no further than
the produce section.
Don’t believe you can build a strong, lean,
well-muscled body on a plant-based diet? Next time you’re at the zoo, check out
the giraffes. You’ll see them eating leaves, not steak. Plants can provide us,
too, with more than enough protein to stay healthy and strong. That’s because
our bodies can absorb protein from veggies, legumes, whole grains and nuts just
as easily — and often more easily — than they can from animal sources.
Now,
no one is saying that this means we should all turn vegetarian overnight. But
the fact is, most Americans eat way more animal-based foods than are good for
us. So it’s helpful to know that we can get the same 22 amino acids our bodies
need to manufacture proteins, whether we’re eating a meatball sandwich or a
tempeh stir-fry.
The best part is, a diet rich in plant-based protein not
only delivers more nutrients and fiber per calorie, it can also reduce our risk
of developing a number of diseases and chronic health conditions.
Protein Is Protein
Your body doesn’t really care whether you’ve eaten a
cheeseburger or a bowl of chickpea stew — at least as it pertains to its protein
sources. “For 20 years, we thought animal protein was more usable than plant
protein, but that thinking was based on rat studies, and the human trials show
otherwise,” says Jeffrey Bland, PhD, cofounder of the Institute for Functional
Medicine in Gig Harbor, Wash., and former director of the Nutritional Supplement
Analysis Laboratory at the Linus Pauling Institute of Science and Medicine (now
the Linus Pauling Institute at Oregon State University in Corvallis).
Simply
put, the body breaks down all proteins into their amino acid building blocks,
which it then shuffles around and reassembles into everything from fingernails
to hormones.
“Your body can use amino acids from anywhere — methionine is
methionine no matter if it came from chicken or soy,” says Amy Lanou, PhD,
senior nutrition scientist for the Washington, D.C.–based Physicians
Committee for Responsible Medicine. But how quickly it can access that
methionine, or any other essential amino acid, varies depending on the other
components of the protein and how it’s prepared. For instance, the high-fat
content in most animal protein slows its digestion. And if, by chance, you did
not thoroughly chew your well-done porterhouse, it will take even longer.
While it does take your body more time to access animal proteins, they
do contain all the essential amino acids in one place — an argument frequently
used to champion the consumption of meat and dairy products. Among plant-protein
sources, only soy can make the same claim. But recent research indicates that
these “complete proteins” are by no means essential to good health.
“We used
to think that the body needed to ingest all of the amino acids simultaneously in
order to use them, but that is not the case,” Bland says. If you eat an array of
plant protein during the course of a day — say oatmeal at breakfast, lentils at
lunch and leafy greens at dinner — you should have no problem getting all nine
essential amino acids. Your body can pull them together to make all the enzymes,
hair and muscle it needs.
The Whole Package
A day’s worth of plant proteins also provides your body
with a host of nutrients that animal products simply don’t contain. “Plants are
filled with antioxidant and anti-stress phytochemicals such as flavonoids and
carotenoids,” says Bland. “Animal protein has none.”
It is this nutritional
package that makes plant proteins a healthier choice. Vegetables, beans, nuts
and whole grains are packed with these disease-fighting nutrients (flavonoids,
for instance, can help prevent cancer and heart disease; carotenoids can boost
the immune system). They’re also packed with necessary fiber — something else
animal protein lacks. “Most Americans are not even coming close to the
recommended daily intake of 14 grams of fiber per 1,000 calories,” says Lanou.
Lack of fiber has been associated with everything from mild constipation to
colon cancer.
As a rule, plant protein also contains less saturated fat,
which has been linked to high cholesterol, heart disease and high blood
pressure, among other conditions. For example, a single 6-ounce porterhouse
steak boasts a whopping 38 grams of complete protein, but it also contains
nearly 44 grams of fat, 16 of them saturated. In contrast, a cup of cooked
lentils has 18 grams of protein, but less than 1 gram of fat.
“We have also
found that plant proteins contain higher levels of the amino acid arginine,
which actually stimulates the body to make less cholesterol,” says Bland. In
other words, switching to plant-based protein sources could reduce your
cholesterol in multiple ways.
Too Much of a Good Thing?
Despite the popularity of low-carb, high-protein
diet plans, getting enough protein should be the least of our nutritional
worries. “Americans are having a love affair with protein,” says Lanou. “The
average American eats nearly two times the protein needed by the body.” (For the
record, the U.S. government’s recommended daily intake of protein is about 1
gram per kilogram of body weight. For the average person, that ratio translates
into approximately 70 grams of protein per day — about 280 calories worth.)
While it’s true that protein is critical for building cells, muscles,
hormones and enzymes, too much of a good thing is not healthy. Excess protein is
stored as fat in the body, and numerous studies indicate that excess animal
protein can be linked to kidney stones, diabetes, osteoporosis, high blood
pressure and a number of cancers, including breast, colon and stomach. Plant
protein, on the other hand, does not produce similar risks — even when eaten in
excess.
Vegans, however, should be aware that by avoiding dairy products, as
well as meat, they could be missing certain vital nutrients. “Proteinwise, there
does not appear to be any missing [amino acids] if a vegetarian is obtaining an
adequate amount of plant protein based on their unique needs,” says Kathie
Swift, MS, RD, nutrition director for UltraWellness, an integrative wellness
center in Lenox, Mass. However, she adds, “If you are vegan or considering
embarking on this nutritional path, you should be aware there are some
‘conditionally essential nutrients’ [you may miss out on], including B12,
omega-3 fatty acids and vitamin D.” Fortunately, she notes, vegans can
easily capture these nutrients with the appropriate nutritional supplements.
Making the Switch
Even if you are not eager to completely bypass ham or
sidestep steak, there are other good reasons to consider reducing your intake of
meat, fish and dairy, and getting more of your protein from plants. For example,
processed meats such as bacon, sausage and lunchmeats have been linked to higher
rates of stomach and prostate cancer. Dairy products have been connected to
everything from prostate cancer to Parkinson’s disease. And certain species of
fish, including tuna, are increasingly found to contain unsafe levels of
mercury.
When revising your grocery-shopping list and perusing the produce
section, you can be sure that most plant foods contain some protein, but add
beans, quinoa, lentils and leafy greens to your shopping list and you’ll be in
good shape. “Greens like spinach are actually 49 percent protein calories — so
eat big salads,” says Lanou.
Of course, one cannot survive on salad
alone (see “Get Your Plants In,” below). Accents of seeds, nuts and soy foods
are also great ways to add protein, minerals and fiber to your diet.
“Soy
has become quite controversial as of late,” says Bland. “I have looked at the
data and I strongly believe that a few servings of correctly prepared soy foods
a week is healthy for most people.” That means avoiding super-processed soy
foods like soy bacon, imitation lunchmeats and soy bars, and choosing organic,
unprocessed tofu, tempeh and edamame, instead.
Face it, you’ve got nothing to
lose by replacing some of the animal protein in your diet with plant sources —
except for a few disease risk factors, that is. And it doesn’t have to be
complicated: Just choose veggie chili over chicken or tempeh tacos over
tenderloin from time to time. Or simply serve smaller servings of meats, larger
servings of veggies. You will be healthier for it.
Linda Knittel is a
nutritional anthropologist and freelance writer in Portland, Ore.
Get Your Plants In
Fitting in more meatless meals each week doesn’t have to
be complicated. Below are a few easy-to-prepare ingredients, as well as meal
ideas, to get you off to a great start.
Grains: Quinoa, millet, brown rice or
oatmeal
Noodles: Buckwheat, udon or rice noodles
Soy: Tofu and tempeh can
be sliced, sautéed, baked and stir-fried in minutes. Legumes: Canned
kidney, black and pinto beans work just as well when you don’t have time to cook
the dried variety; dried lentils cook quickly and are easily added to
soups.
Vegetables: Organic frozen veggies are packed with nutrients and ready
to use. Nuts and seeds: Organic raw nuts can be sprinkled in dishes,
while nut and seed butters make great sandwich spreads.
Breakfast
options:
- Oatmeal with fresh berries and slivered
almonds
- Spinach and mushroom omelet (made with omega-3 organic
eggs)
- Tofu veggie scramble with a side of fresh fruit
Lunch
ideas:
- Black bean soup with a handful of corn chips and a side
salad
- Quinoa tabouli (with tomatoes, parsley and chickpeas) on a bed of
greens
- Almond butter and banana sandwich (on whole grain) with raw
veggie sticks
Dinner possibilities:
- Tempeh tacos with a spinach
salad
- Kale, carrot and sunflower seed stir-fry with brown
rice
- Lentil dal with brown rice and steamed greens
Resources
BOOKS
The China Study: The Most Comprehensive Study of Nutrition Ever
Conducted and the Startling Implications for Diet, Weight Loss and Long-term
Health by T. Colin Campbell, PhD, and Thomas M. Campbell II (Benbella,
2006)
The New Becoming Vegetarian: The Essential Guide to a Healthy
Vegetarian Diet by Vesanto Melina and Brenda Davis (Healthy Living,
2003)
Healthy Eating for Life for Children by Amy Lanou, PhD, and Physicians
Committee for Responsible Medicine (Wiley & Sons, 2002)
WEB
www.vegforlife.org — An online source with
resources, recipes and tips for those interested in eating a more plant-based
diet.
www.vegkitchen.com — Find
dozens of vegetarian and vegan recipes, as well as helpful cooking tips and
links to other healthy-eating Web sites.
www.nal.usda.gov/fnic/pubs/bibs/gen/vegetarian.htm
— A “Vegetarian Nutrition Resource List” that references books, articles and
other Web resources.
EL Archives
For more recipes that highlight plant
proteins, check out “Role Reversals” in the October 2006 archives.
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Garden-Variety Protein
Drop that cheeseburger - and discover the power of plants. You'll get protein and reap a rich nutritional harvest.
By Linda Knittel | Nutrients Department,
October 2007 |
Conventional wisdom tells us that the best places to look for the protein we
need to build firm, lean muscles, strong bones, and healthy hair and nails are
in the meat and dairy departments of our grocery store. Meat, poultry, seafood,
eggs, milk, yogurt and cheese all deliver a wealth of protein and flavor. But a
diet rich in animal protein can also carry some risks, so health-conscious folks
often find themselves limiting their meat and dairy intake while worrying about
where they’re going to get their protein. Well, they need look no further than
the produce section.
Don’t believe you can build a strong, lean,
well-muscled body on a plant-based diet? Next time you’re at the zoo, check out
the giraffes. You’ll see them eating leaves, not steak. Plants can provide us,
too, with more than enough protein to stay healthy and strong. That’s because
our bodies can absorb protein from veggies, legumes, whole grains and nuts just
as easily — and often more easily — than they can from animal sources.
Now,
no one is saying that this means we should all turn vegetarian overnight. But
the fact is, most Americans eat way more animal-based foods than are good for
us. So it’s helpful to know that we can get the same 22 amino acids our bodies
need to manufacture proteins, whether we’re eating a meatball sandwich or a
tempeh stir-fry.
The best part is, a diet rich in plant-based protein not
only delivers more nutrients and fiber per calorie, it can also reduce our risk
of developing a number of diseases and chronic health conditions.
Protein Is Protein
Your body doesn’t really care whether you’ve eaten a
cheeseburger or a bowl of chickpea stew — at least as it pertains to its protein
sources. “For 20 years, we thought animal protein was more usable than plant
protein, but that thinking was based on rat studies, and the human trials show
otherwise,” says Jeffrey Bland, PhD, cofounder of the Institute for Functional
Medicine in Gig Harbor, Wash., and former director of the Nutritional Supplement
Analysis Laboratory at the Linus Pauling Institute of Science and Medicine (now
the Linus Pauling Institute at Oregon State University in Corvallis).
Simply
put, the body breaks down all proteins into their amino acid building blocks,
which it then shuffles around and reassembles into everything from fingernails
to hormones.
“Your body can use amino acids from anywhere — methionine is
methionine no matter if it came from chicken or soy,” says Amy Lanou, PhD,
senior nutrition scientist for the Washington, D.C.–based Physicians
Committee for Responsible Medicine. But how quickly it can access that
methionine, or any other essential amino acid, varies depending on the other
components of the protein and how it’s prepared. For instance, the high-fat
content in most animal protein slows its digestion. And if, by chance, you did
not thoroughly chew your well-done porterhouse, it will take even longer.
While it does take your body more time to access animal proteins, they
do contain all the essential amino acids in one place — an argument frequently
used to champion the consumption of meat and dairy products. Among plant-protein
sources, only soy can make the same claim. But recent research indicates that
these “complete proteins” are by no means essential to good health.
“We used
to think that the body needed to ingest all of the amino acids simultaneously in
order to use them, but that is not the case,” Bland says. If you eat an array of
plant protein during the course of a day — say oatmeal at breakfast, lentils at
lunch and leafy greens at dinner — you should have no problem getting all nine
essential amino acids. Your body can pull them together to make all the enzymes,
hair and muscle it needs.
The Whole Package
A day’s worth of plant proteins also provides your body
with a host of nutrients that animal products simply don’t contain. “Plants are
filled with antioxidant and anti-stress phytochemicals such as flavonoids and
carotenoids,” says Bland. “Animal protein has none.”
It is this nutritional
package that makes plant proteins a healthier choice. Vegetables, beans, nuts
and whole grains are packed with these disease-fighting nutrients (flavonoids,
for instance, can help prevent cancer and heart disease; carotenoids can boost
the immune system). They’re also packed with necessary fiber — something else
animal protein lacks. “Most Americans are not even coming close to the
recommended daily intake of 14 grams of fiber per 1,000 calories,” says Lanou.
Lack of fiber has been associated with everything from mild constipation to
colon cancer.
As a rule, plant protein also contains less saturated fat,
which has been linked to high cholesterol, heart disease and high blood
pressure, among other conditions. For example, a single 6-ounce porterhouse
steak boasts a whopping 38 grams of complete protein, but it also contains
nearly 44 grams of fat, 16 of them saturated. In contrast, a cup of cooked
lentils has 18 grams of protein, but less than 1 gram of fat.
“We have also
found that plant proteins contain higher levels of the amino acid arginine,
which actually stimulates the body to make less cholesterol,” says Bland. In
other words, switching to plant-based protein sources could reduce your
cholesterol in multiple ways.
Too Much of a Good Thing?
Despite the popularity of low-carb, high-protein
diet plans, getting enough protein should be the least of our nutritional
worries. “Americans are having a love affair with protein,” says Lanou. “The
average American eats nearly two times the protein needed by the body.” (For the
record, the U.S. government’s recommended daily intake of protein is about 1
gram per kilogram of body weight. For the average person, that ratio translates
into approximately 70 grams of protein per day — about 280 calories worth.)
While it’s true that protein is critical for building cells, muscles,
hormones and enzymes, too much of a good thing is not healthy. Excess protein is
stored as fat in the body, and numerous studies indicate that excess animal
protein can be linked to kidney stones, diabetes, osteoporosis, high blood
pressure and a number of cancers, including breast, colon and stomach. Plant
protein, on the other hand, does not produce similar risks — even when eaten in
excess.
Vegans, however, should be aware that by avoiding dairy products, as
well as meat, they could be missing certain vital nutrients. “Proteinwise, there
does not appear to be any missing [amino acids] if a vegetarian is obtaining an
adequate amount of plant protein based on their unique needs,” says Kathie
Swift, MS, RD, nutrition director for UltraWellness, an integrative wellness
center in Lenox, Mass. However, she adds, “If you are vegan or considering
embarking on this nutritional path, you should be aware there are some
‘conditionally essential nutrients’ [you may miss out on], including B12,
omega-3 fatty acids and vitamin D.” Fortunately, she notes, vegans can
easily capture these nutrients with the appropriate nutritional supplements.
Making the Switch
Even if you are not eager to completely bypass ham or
sidestep steak, there are other good reasons to consider reducing your intake of
meat, fish and dairy, and getting more of your protein from plants. For example,
processed meats such as bacon, sausage and lunchmeats have been linked to higher
rates of stomach and prostate cancer. Dairy products have been connected to
everything from prostate cancer to Parkinson’s disease. And certain species of
fish, including tuna, are increasingly found to contain unsafe levels of
mercury.
When revising your grocery-shopping list and perusing the produce
section, you can be sure that most plant foods contain some protein, but add
beans, quinoa, lentils and leafy greens to your shopping list and you’ll be in
good shape. “Greens like spinach are actually 49 percent protein calories — so
eat big salads,” says Lanou.
Of course, one cannot survive on salad
alone (see “Get Your Plants In,” below). Accents of seeds, nuts and soy foods
are also great ways to add protein, minerals and fiber to your diet.
“Soy
has become quite controversial as of late,” says Bland. “I have looked at the
data and I strongly believe that a few servings of correctly prepared soy foods
a week is healthy for most people.” That means avoiding super-processed soy
foods like soy bacon, imitation lunchmeats and soy bars, and choosing organic,
unprocessed tofu, tempeh and edamame, instead.
Face it, you’ve got nothing to
lose by replacing some of the animal protein in your diet with plant sources —
except for a few disease risk factors, that is. And it doesn’t have to be
complicated: Just choose veggie chili over chicken or tempeh tacos over
tenderloin from time to time. Or simply serve smaller servings of meats, larger
servings of veggies. You will be healthier for it.
Linda Knittel is a
nutritional anthropologist and freelance writer in Portland, Ore.
Get Your Plants In
Fitting in more meatless meals each week doesn’t have to
be complicated. Below are a few easy-to-prepare ingredients, as well as meal
ideas, to get you off to a great start.
Grains: Quinoa, millet, brown rice or
oatmeal
Noodles: Buckwheat, udon or rice noodles
Soy: Tofu and tempeh can
be sliced, sautéed, baked and stir-fried in minutes. Legumes: Canned
kidney, black and pinto beans work just as well when you don’t have time to cook
the dried variety; dried lentils cook quickly and are easily added to
soups.
Vegetables: Organic frozen veggies are packed with nutrients and ready
to use. Nuts and seeds: Organic raw nuts can be sprinkled in dishes,
while nut and seed butters make great sandwich spreads.
Breakfast
options:
- Oatmeal with fresh berries and slivered
almonds
- Spinach and mushroom omelet (made with omega-3 organic
eggs)
- Tofu veggie scramble with a side of fresh fruit
Lunch
ideas:
- Black bean soup with a handful of corn chips and a side
salad
- Quinoa tabouli (with tomatoes, parsley and chickpeas) on a bed of
greens
- Almond butter and banana sandwich (on whole grain) with raw
veggie sticks
Dinner possibilities:
- Tempeh tacos with a spinach
salad
- Kale, carrot and sunflower seed stir-fry with brown
rice
- Lentil dal with brown rice and steamed greens
Resources
BOOKS
The China Study: The Most Comprehensive Study of Nutrition Ever
Conducted and the Startling Implications for Diet, Weight Loss and Long-term
Health by T. Colin Campbell, PhD, and Thomas M. Campbell II (Benbella,
2006)
The New Becoming Vegetarian: The Essential Guide to a Healthy
Vegetarian Diet by Vesanto Melina and Brenda Davis (Healthy Living,
2003)
Healthy Eating for Life for Children by Amy Lanou, PhD, and Physicians
Committee for Responsible Medicine (Wiley & Sons, 2002)
WEB
www.vegforlife.org — An online source with
resources, recipes and tips for those interested in eating a more plant-based
diet.
www.vegkitchen.com — Find
dozens of vegetarian and vegan recipes, as well as helpful cooking tips and
links to other healthy-eating Web sites.
www.nal.usda.gov/fnic/pubs/bibs/gen/vegetarian.htm
— A “Vegetarian Nutrition Resource List” that references books, articles and
other Web resources.
EL Archives
For more recipes that highlight plant
proteins, check out “Role Reversals” in the October 2006 archives.
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