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.Protein for Plant Based Diets

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vegkitchen.com


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Protein. Not long ago, the word would likely have conjured an image of a thick steak. But in these fat-and cholesterol-conscious times, informed eaters are learning that protein comes in varied forms, many deriving from the plant world: Aromatic grain and nut pilafs, grilled tofu and vegetable kebabs, whole-grain pancakes, and black bean enchiladas are just a few examples. The coming of age of vegetarian cookery, coupled with the ongoing passion for ethnic cuisines, has stretched the definition of protein sources.

As more Americans cut back on their intake of meat and high-fat dairy products, incorporating alternative protein sources into the diet is of paramount importance. The ideal to strive for is a diet rich in plant-based foods, with those being the primary protein sources as well. Many nutritionists recommend that at least two-thirds of dietary protein be derived from plant-based foods.

Whole grains, legumes, soy products, and nuts and seeds are primary protein sources in a plant-based diet. And nearly all vegetables contribute to daily protein needs. Dairy products can also be great sources of non-plant-based proteins for those who choose to use them, with the best choices being low-fat versions of milk, yogurt and cottage cheese. Hard cheeses, butter and other full-fat dairy products pose health risks similar as meats. Those and all animal proteins, including eggs, should be used with care and moderation.

The benefits of plant-based diets are numerous and include: Weight control:
It's hard to get fat, or stay fat, on this type of diet. Grains, legumes and soy foods are bulky and filling, yet contain virtually no fat. They provide a feeling of fullness that keeps the body fueled and satisfied for hours.

Disease prevention:
Plant-based diets are high in fiber and low in fat. In numerous studies, high-fiber, low-fat diets have consistently been shown to lower the risk of heart disease and rates of certain cancers such as those of the colon, breast and prostate. In addition, this type of diet is believed to reduce the risk of diabetes, hemorrhoids and colitis.

Economy:
It's hard to match the economic value of bulk grains and legumes supplemented with fresh produce carefully chosen in season. Even a ready-to-eat food such as tofu aver ages about $1.50 a pound--far less expensive than most meats and fish.

Variety:
Those who have cut back on or eliminated meat have discovered a world of diverse foods. And diversity is not only fun and appetizing, it's also a healthful way to eat, ensuring a balance of essential nutrients.

Ecology:
Many environmentally aware consumers derive satisfaction from "eating low on the food chain" that is, getting the bulk of their diets from plant-based foods. It's not only good for the body, reducing the intake of pesticide and animal antibiotic residues, but also for the planet as livestock deplete enormous land and water resources.

HOW MUCH PROTEIN ?
Many basic tissues of the human body are composed of protein including the skin, muscles, tendons and cartilage, even hair and nails. New protein is needed to form enzymes, hormones and antibodies, replace old cells, build new tissues, and t transport nutrients in and out of cells.

The body can manufacture all but nine of the 22 amino acids that make up proteins. These nine amino acids are referred to as "essential" amino acids and must be derived from food. That is why getting sufficient, good quality protein is crucial.

The operative word here is sufficient--this is not a case where more is better. New York Times nutritionist Jane Brody writes in her Good Food Book, "There's no need for an ordinary, healthy person to eat more than the RDA suggests." Further, she writes that many Americans eat twice as much protein as needed. Excess protein can't be stored, and its elimination puts a strain on the kidneys and liver. Too-high protein consumption is linked to kidney disease, cancers of the colon, breast, prostate and pancreas, and even osteoporosis.

In addition, Brody suggests, too much protein can make you fat since most of the typical protein sources in the American diet (70 percent of which comes from animal and dairy foods) are high in fat and calories.

How much, then, is just enough? The Recommended Daily Allowance (RDA), established by the National Academy of Sciences, calculates that an adult in good health needs 0.36 grams of protein per pound of body weight. Thus, a 160-pound man needs about 58 grams of protein a day, and a 120-pound woman needs about 43. To put this into perspective, here's how a 120-pound woman could fulfill her daily requirement. For breakfast, she has a cup of yogurt with fruit and a slice of whole wheat bread. In her salad at lunch, she includes a half cup of chick-peas. Her main dish at dinner is a generous portion of cooked spaghetti tossed with a cup of broccoli and 4 ounces of tofu.

Some notable exceptions to the RDA guidelines: Pregnant and lactating women need considerably more protein, as do those recovering from surgery and other physical trauma. Infants and children need more total protein per body pound than adults, and the protein must be of high quality and rich in amino acids.

COMPLETE PROTEINS
Those exploring plant-based diets inevitably hear the terms "complete protein" and "protein complementary." Foods with all the essential amino acids in precise proportions readily usable by the body are considered "complete proteins."

Animal proteins including meat, fish, eggs and dairy products provide complete proteins. Plant-based proteins are usually incomplete, that is, they're abundant in some amino acids and lack others. An exception to this is soy protein, which is complete--explaining why soy foods are so valued in meatless diets.

Foods that have incomplete proteins can be eaten with other foods whose amino acid structure complements, or completes, their own. For example, corn, which is low in the amino acids tryptophan and lysine but rich in methionine, can be eaten with beans, whose amino acid strengths and weaknesses are just the reverse.

Sounds complicated? Fear not--no need to plan your plant based meals with amino acid charts, calculators and slide rules. Frances Moore Lappe, whose landmark book, Diet for a Small Planet (1971), first made the case for protein complementarity, modified her stand in the book's tenth anniversary edition, apologizing for spawning a generation of neurotic vegetarians. She wrote that "if people are getting enough calories [in a varied diet], they are virtually certain of getting enough protein."

Thus, while complementarity is essential to form usable proteins, complementary foods need not necessarily be combined in the same meal. Amino acids that don't form a complete protein survive in the body for 12 hours. Eating a variety of foods throughout the day insures proteins from plant-based foods will be completed by those in other foods.

PLANT-BASED DIET
Before you can change your way of eating, you must change your way of thinking. Banish the image of dinner as a piece of meat garnished with mashed potatoes and plain green vegetables. In a diet rich in plant foods, there is no such thing as "typical." Here is a sampling of supper menus around the seasons:

Summer: Tabouli salad (bulgur with tomatoes and parsley) with beans or chick-peas added to make it a main dish; Baba ghanouj (roasted pureed eggplant with tahini) with pita bread, marinated cucumbers and fresh fruit salad.

Fall: Grain-stuffed butternut squash, steamed broccoli with cashews, coleslaw and baked apples.

Winter: Black bean soup, crusty whole-grain bread, crisp raw vegetables, warm pear crumble.

Spring: Pasta with stir-fried asparagus and tempeh, seasonal mixed salad, fresh strawberries with nonfat frozen yogurt or non-dairy frozen dessert.

While this foray into a wide new world of foods might initially be daunting, think of it as a delicious and healthful adventure. Explore ethnic, natural food and vegetarian cookbooks for ideas, then learn to improvise and sim plify to suit your needs and tastes.

TIME-SAVERS
If you think it takes more time to cook a meatless meal, think again. Here are several protein food categories that are quick to prepare.

Whole-grain noodles: Try buck wheat, udon and lupini noodles, or domestic whole wheat spaghetti. Most cook in 8 to 12 minutes. Toss with beans, peas, stir-fried vegetables, or diced and saut…ed tofu or tempeh. Season Oriental-style dishes with sesame oil and soy sauce, and cold summer noodles with fresh herbs.

Quick-cooking whole grains: The recently revived ancient grain quinoa is exceptionally nutritious, very tasty, and cooks in only 15 minutes. Whole grain couscous (pre-steamed, cracked semolina) is another flavorful, quick cooking grain. Quick-cooking brown rice is also a great time-saver. All work well as a base for pilafs, grain salads, for stuffing into vegetables, and as beds of grain for bean and vegetable dishes.

Tofu and tempeh: These high-protein soy foods can be prepared in many quick and easy ways. Cut into slices and saut… in a small amount of oil and soy sauce to make cutlets for sandwiches. Diced and similarly saut…ed, they can be tossed with grains, noodles and vegetables. Tempeh is particularly good in curried vegetable stews. Crumbled and saut…ed, seasoned with tomato sauce, chili powder and oregano, both can substitute for ground meat in tacos, burgers and casseroles.

Canned beans: For those times when it's impossible to cook beans from scratch, it's handy to have sever al varieties of canned beans on hand. Versatile, nourishing beans can be tossed into salads, combined with quick-cooking grains or noodles, and used to make quick stews and chilies. Heat up black beans with saut…ed onion and garlic, season with lemon juice and serve atop quick-cooking brown rice for a satisfying quick hot dish. Combine kidney beans with fresh tomatoes, diced green peppers and cooked fresh or frozen corn kernels, and toss with a vinaigrette for a hearty cold salad. For an instant enchilada, top a corn tortilla with pinto beans, prepared salsa and a sprinkling of cheese or soy cheese and heat until the cheese melts.

While cooking meals from scratch is optimal, there will be times when you come home late with nothing pre pared and need a truly instant dinner. Natural foods stores offer an array of prepared and even entire meals for just those occasions. While these meals are not as economical as meals made from scratch, they are healthful options when you're in a time crunch. Before you stop for yet another round of Chinese take-out, consider soy pizza (a frozen pizza made with soy"mozzarella"), ready-to-heat grain or soy-based "veggie burgers," microwavable whole-grain noodle soups and stews, and complete dinners featuring soy "Salisbury steaks" and similar items.

WHAT ABOUT THE KIDS?
How do you convert finicky kids accustomed to pizza, hot dogs and hamburgers to a more plant-based diet? Give them pizza, hot dogs and burgers but in more nutritious forms:

Make whole-grain pita or Boboli pizzas layered with sauce, saut…ed vegetables such as peppers and onions, and a sprinkling of cheese or soy cheese (or use beans instead of cheese).
Try soy hot dogs, now commonly available in supermarkets as well as natural food stores. Serve them in buns or slice and combine with vegetarian style white beans to make a meatless version of the classic franks 'n beans.
Make tofu, tempeh, or bean burgers and serve them on buns with all the fixings your kids like.
More ideas likely to please kids: noodles with peanut butter sauce, tempeh or TVP sloppy joes, whole-grain macaroni and soy cheese casserole, bean burritos and spaghetti with TVP (texturized vegetable protein) "meatballs."
To get kids to eat more vegetables, try stir-frying them the Oriental way. Don't forget, potatoes and sweet potatoes are vegetables, and they are (especially the latter) quite nourishing and don't need a lot of embellishment to appeal to kids.



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