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Meet
protein needs with beans and greens
Oct. 16, 03
Suzanne Havala Hobbs
Here’s
a question for you: Name three good
sources of protein.
Did you list meat, fish, or poultry?
Eggs? Cheese?
In our culture, those are conditioned
responses. We’re less likely to
mention beans, peas, lentils, nuts or
seeds.
In fact, many Americans don’t
realize that almost all vegetables –
and grains, too – contain protein.
And most don’t know these foods can
provide all the protein they need.
Recently, one reader – who has
reduced the amount of meat she serves her
family – wrote me when her husband
expressed concern that their daughters
may not be getting enough protein.
Like all vegetarians, I’m often
asked some version of this question:
"Where do you get your
protein?"
But it’s a concern most people
don’t have to worry about.
If you eat meat, it’s likely you get
a daily overdose of protein. In contrast,
vegetarians typically get enough but not
too much. Relying on plant sources of
protein tends to moderate your intake.
And cutting back on protein from meat is
likely to do some good.
For instance, eating less meat usually
lowers saturated fat and cholesterol
intakes. That’s linked with lower
rates of heart disease in vegetarians.
If you eat primarily plant sources of
protein, you’re likely to get more
fiber and health-supporting
phytochemicals, like beta carotene and
lycopene. That means less constipation,
hemorrhoids and diverticular disease.
Lower overall rates of cancer, too.
Less meat also protects your kidneys. And
vegetarians get fewer of the
sulfur-containing amino acids found in
animal protein that leech calcium from
the body and boost the risk of hip
fracture in women after menopause.
But can you get what you need if you
don’t eat meat?
The American Dietetic Association in June
issued its updated position paper on
vegetarian diets, for which I served as
content advisor. In it, the ADA states
that "appropriately planned
vegetarian diets are healthful,
nutritionally adequate, and provide
health benefits in the prevention and
treatment of certain diseases." That
goes for all ages and stages of life.
Of course, you still need adequate
protein. How do you know you are getting
enough?
* Eat a variety of plant foods. Beans,
peas, seeds, nuts, vegetables, and whole
grain breads and cereals. Soy products
such as tempeh, tofu and soymilk are also
excellent sources. Don’t like beans?
Allergic to soy? That’s OK.
Nobody’s saying you have to be a
beanhead. Just be sure to eat a range of
the other choices.
* Get enough calories to meet your energy
needs. Along with variety, this one
virtually assures you’ll get enough
protein. Protein deficiency is seldom
seen independent of calorie malnutrition.
* Limit the junk. Teens: Hear this loud
and clear. When soft drinks and french
fries replace real foods, there’s
bound to be trouble, whether you eat meat
or not. Leave enough room in your diet
for the foods you need to support health.
Wondering when we’re going to get to
the part about matching protein sources
to make them "complete?"
We’re not.
The old "complementary protein"
theory popularized in the ’70s said
you had to pair foods according to their
amino acid content. That meant rice with
beans, peanut butter with bread, and so
on.
Not necessary. Your body can do that
without your conscious assistance. Just
eat a range of foods over the day, and
you’ll be fine.
Individuals’ protein needs do vary.
For example, older people and elite
athletes may need slightly more protein
than others. Usually it’s not
necessary to make any conscious changes
in the diet, however.
Still have questions? A registered
dietitian can give you individualized
advice. Read the ADA’s position
paper on vegetarian diets at http://www.eatright.org/Public/Files/veg.pdf.
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