29/09/2015
Article 8:
VEGETARIAN PROTEIN FOODS:
If you are a vegetarian, then your ultimate concern should be where and how you get your protein.
»Never let the protein issue affect you; choosing instead to cook and eat a wide variety of foods and trust that I’ll get enough protein and all of the essential amino acids.
»However, if you have any signs of protein deficiency, you should absolutely start making sure you are getting enough protein in your diet.
»For someone who cooks all the time, simply eating a variety of whole foods will likely get you the protein you need.
»On the other hand, for someone whose schedule doesn’t allow for much cooking at home, getting enough protein from vegetarian foods (and the right kinds) can be a great challenge.
A word on protein powders:
Since high-protein vegetarian foods aren’t always easy to get when you’re in a hurry or on the road, adding protein powder to a smoothie can make the task much easier.
One such protein powder is Vega Sport, which combines h**p, rice, and pea protein for a complete amino acid profile. However, it's quite expensive.
Another type of similar quality blends h**p, rice, pea, and chia protein and is pretty affordable.
Background Information:
»There are 20 amino acids that link together to form peptides.
»Peptides are then linked together to form proteins.
»There are thousands of different proteins that carry out a large number of jobs in our bodies.
»We don’t have to worry about consuming all the proteins- our body makes those. We just need to make sure we have all 20 basic “building blocks” (amino acids).
»Our body (except with certain illnesses or genetic abnormalities) makes 11 of them from chemicals already present in our body, so we really only need to be concerned about consuming the nine that our body cannot make.
»The nine amino acids that we need to get from our diet are called “essential amino acids.”
Chemical make-up and the role of amino acids in the body:
»The molecule of an amino acid is made up of a carboxyl group of atoms (one carbon, two oxygen and one hydrogen), an amine group (one nitrogen and two hydrogen atoms) and a side chain.
»The side chains consist of a combination of carbon, hydrogen, sulfur, nitrogen and/or oxygen and it’s the configuration of these that differentiates one amino acid fromthe other.
»The branched-chain amino acids are , and and these are the amino acids responsible for muscle structure.
»The amino acids , and are the aromatic amino acids, having a side chain with a ring-shaped formation and are necessary for the production of the serotonin and melatonin.
»Serotonin is important for healthy and restful sleep as well as elevating and stabilizing mood and in the modulation of human sexuality, appetite, and metabolism.
»Melatonin is important in the regulation of the circadian rhythms (the interior body clock) and is a powerful antioxidant associated with the protection of nuclear and mitochondrial DNA.
»Lysine plays an important role in absorbing and conserving calcium and in the formation of collagen. Too little lysine in the diet can lead to and other health related problems including , , , loss of appetite, , , , , and .
»At risk for a low lysine disorder could be vegetarians who follow a macrobiotic diet and athletes involved in frequent vigorous exercise.
Daily requirements and good non-meat sources of specific amino acids:
The requirement for the non-essential amino acids has changed considerably over the last 20 years. The following table lists the recommended daily amounts for adults by the World Health Organization , along with the standard one-letter abbreviation. (Recommended daily intakes for children during their first year can be as much as 150% higher, and 10-20% higher for children three years and older.)
Important: This chart lists the vegetable/nut/legume sources with the highest amounts of the amino acids per a 200 calorie serving. However, this may NOT be the most practical source!
For instance, 200 calories of watercress provide an abundance of essential amino acid daily requirements, but having only 4 calories per cup, 200 calories would equate to 50 cups!
Or egg whites are a terrific source of essential amino acids, but 200 calories of egg whites mean you would need to eat 11 eggs! Not a good way of starting the day.
NOTE: some sources claim histidine to also be an essential amino acid as it is additionally required by infants and growing children.
Also, cysteine can usually be synthesized by the human body under normal physiological conditions if a sufficient quantity of methionine is available.
Concerns over soy supplements as the main source of amino acids:
If you choose to supplement your diet with whey or soy protein, consider the following: There is a mixed consensus about whether soy contains all of the essential proteins. Some sources claim that it does. Others site that it is not complete- missing methionine, while others report that soybeans are “limiting” in methionine and cysteine.Methionine assists in breaking down fats and thus prevents build-up of fat in the arteries and liver. Since it is converted to cysteine, it also assists with the removal of heavy metals (including lead) from the body. It’s also a powerful antioxidant, removing free radicals produced in the natural metabolic processes of the body.
Nonetheless, limiting or lacking in even one amino acid can have serious health implications. Muscle and other protein structures could be dismantled to obtain the one amino acid that is missing.
Many experts suggest combining soy products with legumes or whole grains to achieve the ideal balance for the body’s requirements; or, if relying heavily on soy for protein requirements, it would be good to consume foods high in methionine, such as sesame seeds and brazil nuts.
Except for spinach, potatoes, or corn, most fruits and vegetables contain little methionine.
Cysteine can usually be made by the human body if a sufficient quantity of methionine is available. Otherwise, cysteine can be found in eggs, milk, whey protein, ricotta, cottage cheese, yogurt, red peppers, garlic, onions, broccoli, brussels sprouts, oats, granola, wheat germ.
»An interesting note: A heavy dose of cysteine may be useful in preventing or combating some of the negative effects of alcohol, including liver damage and hangover.
Concerns over soy-rich diets
The jury is definitely out as to whether consuming a soy-rich diet is good for you.
Many reports indicate that soy’s abundant isoflavones can prevent illness and promote good health.
are a type of phytoestrogen, a plant hormone that, in chemical structure, resembles a weak form of human estrogen.
The isofavones can compete at estrogen receptor sites, blocking the stronger version produced by the body. Proponents claim that this can reduce the risk of breast and prostate cancer, reduce the risk of heart disease, reduce menopausal symptoms and can slow or reverse osteoporosis.
Other studies present a strong case supporting the dangers of excess soy consumption, claiming that soy products contain:
»Phytoestrogens: (isoflavones) genistein and daidzein, which mimic and sometimes block the hormone estrogen (not a positive result as in the studies above)
»Phytates: block the body’s uptake of minerals
»Enzyme Inhibitors: hinder protein digestion
»Hemagglutinin: a clot-promoting substance which causes red blood cells to clump together. These clustered blood cells cannot properly absorb oxygen for distribution to the body’s tissues, and are unable to help in maintaining good cardiac health.
With so much conflicting information, I would be hesitant to rely heavily on soy products or soy-related supplements to satisfy the bulk of my protein requirements.
Best Protein Sources for Vegetarians
Below is a compiled list of some of the best protein sources within different food groups - comparing what could be considered a normal serving:
Food Amount Calories Protein Notes
Nuts and SeedsPumpkin/squash seeds 1 oz, 85 seeds 126 cal 5 gm all aa in proper ratio
Black walnuts 1 oz 173 cal 7 gm low in lysine
Pine nuts 1 oz, 167 kernels 190 cal 4 gm low in lysine
Roasted almonds 1 oz, 22 count 171 cal 6 gm low in lysine and methionine
Pistachios 1 oz 49 count 161 cal 6 gm all aa in proper ratio
Sunflower seeds 1 oz 166 cal 5 gm low in lysine
Peanuts without shells 1 oz 160 cal 7 gm low in lysine
Cashews 1 oz 18 kernels 164 cal 4 gm all aa in proper ratio
H**p seeds 2 T 160 cal 11gm all aa in proper ratio
Flax seeds 1 T 100 cal 4 gm
Dairy Products:
Ricotta cheese lowfat ½ c 171 cal 14 gm all aa high in lysine
Romano cheese 1 oz 108 cal 9 gm all aa in proper ratio
Cheddar cheese 1 oz 113 cal 7 gm all aa in proper ratio
Provolone cheese 1 oz 98 cal 7 gm all aa high in lysine
Mozzarella 1 oz 71 cal 7 gm all aa high in lysine
Parmesan 1 oz 116 cal 7 gm all aa high in lysine
Gouda cheese 1 oz 100 cal 8 gm all aa high in lysine
Swiss cheese 1 oz 100 cal 8gm all aa high in lysine
Feta cheese ½ c crumbled 200 cal 21 gm all aa
Cottage cheese 2% low fat 1 cup 163 cal 28 gm all aa
Egg 1 whole 77 cal 6 gm all aa
Egg whites 1 whole 16 cal 4 gm all aa
Milk 1 cup 137 cal 10 gm all aa
Yogurt low fat 1 cup 137 cal 14 gm low in tryptophan
Vegetables:
Corn yellow canned 2/3 cup 80 cal 3 gm high in lysine
Sun-dried tomatoes ½ cup (1 oz) 72 cal 4 gm lacks 5 aa
Soy beans 1 oz 35 cal 4 gm all aa, but a little low in methionine+cystine, phenylalanine+tyrosine
Cowpeas (blackeyes) 2 oz 74 cal 4 gm all aa
Navy beans 4 oz 88 cal 8 gm all aa, low in methionine + cystine
Peas 4 oz 108 cal 8 gm all aa except no trypotophan
Lima beans 4 oz cal 88 cal 5 gm all aa, low in methionine + cystine
Brussel sprouts 1 cup 65 cal 6 gm. low in leucine, lysine, methionine + cystine, phenylalanine + tyrosine
Spinach 1 cup chopped 65 cal 6 gm low in methionine + cystine
Broccoli 1 cup spears 52 cal 6 gm low in methionine + cystine
Potato 1 med with skin 161 cal 4 gm all aa in proper ratio
Asparagus ½ cup 20 cal 2 gm all aa in proper ratio
Fruits:
Apricots dried ½ cup 190 cal 3 gm low in methionine + cystine
Peaches dried ½ cup 185 cal 3 gm low in trptophan and lysine
Cereal, bread, grains and pasta:
Oat bran 1 oz 59 cal 5 gm low in lysine
Oats 1 oz 109 cal 5 gm low in lysine
Wheat flour 1 oz 95 cal 4 gm low in lysine
Spaghetti, whole wheat dry 2 oz 198 cal 8 gm low in lysine
Egg noodles dry 2 oz 219 cal 8 gm low in lysine
Buckwheat 1 oz 96 cal 4 gm all aa in proper ratio
Couscous dry 1 oz 105 cal 4 gm low in lysine
Bulgur dry 1 oz 96 cal 3 gm low in lysine
Millet raw 1 oz 106 cal 3 gm low in lysine
Bread, pumpernickel 1 slice 65 cal 2 gm low in lysine
Bread, reduced cal white 1 slice 48 cal 2 gm low in lysine
Rice, brown long grain cooked 1 cup 216 cal 5 gm low in lysine
White rice, cooked 1 cup 194 cal 4 gm low in lysine
Whole wheat bread 1 slice 69 cal 4 gm low in all aa except tryptophan
White bread 1 slice 67 cal 2 gm low in lysine
Oatmeal bread 1 slice 73 cal 2 gm low in lysine
Rye bread 1 slice 83 cal 2 gm low in lysine
Whole wheat pita bread 4” diameter 74 cal 3 gm low in lysine
Pita white enriched 4” diameter 77 cal 3 gm low in lysine
Combination suggestions:
If low in lysine- Combine with ricotta, provolone, gouda, mozzarella, parmesan, gruyere, swiss cheese, soy, tuna, salmonIf low in tryptophan- Combine with oat bran, pumpkin seeds, sesame seeds, black walnuts, sunflower seeds, cashews, pistachios, almonds, cod, lobster, tuna
If low in methionine + cystine, :phenylalanine + tyrosine combine with chestnuts, brazil nuts, halibut, oatmeal, sesame seeds, oat bran, eggs.
Reference: http://www.nomeatathlete.com/vegetarian-protein/
