The most common question patients ask when I advise them to eat more plant foods and less animal foods, like beef, pork and milk products is "But where will I get my protein?"
"From plants," I reply, "where do you think the cow got it in the first place? Cows don't develop big muscles by eating meat. They develop them from eating grass. We're no different."
Protein is made from building blocks called amino acids. Our body makes almost every amino acid we need. There are eight to ten we cannot make, so we must get them from food.
Plants are a better way to get amino acids for many reasons:
1. Plants are high in fiber. Animal foods contain no fiber.
2. Most plants are naturally low in fat.
3. Plants contain no cholesterol and contain plant sterols that reduce cholesterol levels. All animal foods contain cholesterol.
4. Plants contain phytochemicals which protect against oxidative damage, reduce inflammation, kill cancer cells, and improve the liver's detoxification ability. Animal foods do not.
5. Plants provide calcium.
6. Plant protein appears to protect kidney function. However, protein intake above 20 percent of calories, whether plant or animal in source, can damage the kidneys.
We do really don't know how much protein a human being needs. Different sources quote different amounts, which have been steadily lowered since Recommended Daily Allowances were established early last century. A common value these days is 0.23 grams per pound (0.5 grams per kilogram) of body weight for most people and 0.34 grams per pound (0.75 grams per kilogram) of body weight for athletes. Other sources say more, others less, and many studies are inconclusive.
For illustration purposes, let work with these numbers. A 150 pound non-athlete would then need 35 grams of protein per day.
Let's look at the protein content of some plant foods. One cup of cooked lentils contains 18 grams of protein, 4 ounces of tempeh contains 16 grams, ¼ cup of almonds, sunflower or pumpkin seeds contain 8 grams, one cup of broccoli or spinach contains 5 grams, ½ cup of cooked oats or brown rice contains about 3 grams. Do the math. It's easy to get enough protein from plants.
Now look at the protein content of some animal foods: 3 ounces of roasted chicken contains 24 grams, 3 ounces of salmon contains 23 grams and 3 ounces of T-bone steak contains 20 grams. It's a rare person who eats only 3 ounces of meat at a sitting. It's easy to get too much protein and miss the health benefits of plants by eating customary amounts of animal foods.
Milk is often touted a good source of protein, but ¼ cup of almonds, sunflower or pumpkin seeds provide the same amount as one cup of milk, 8 grams. Nuts provide fiber and much better quality fat than milk.
See http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl for the protein content of other foods.
While this illustration helps make the point that plants are a great source of protein, I think the focus on protein is misplaced. We are asking the wrong question. Why? Our body doesn't use protein to make protein. It uses amino acids to make protein. Our body makes amino acids from carbohydrates and other amino acids, except for eight to ten so called "essential" amino acids that we must get from food. It was once thought that we needed to eat animal foods because they contain all of the essential amino acids in adequate quantity. We now understand that our essential amino acid needs are well met by eating a variety of plant foods. This has been the position of the American Dietetics Association since at least 1988. In one study where the participants ate only corn, all the amino acid needs were met except one, and 91% of its requirement was met. In another study where the participants ate only rice, amino acid needs not only were met but were 1.5 - 4.5 times the requirement.
So complicated food combining regimens described by Frances Moore Lappe in her seminal book Diet for a Small Planet are not necessary. She later stated "In combating the myth that meat is the only way to get high quality protein, I reinforced another myth. I gave the impression that in order to get enough protein without meat, considerable care was needed in choosing foods. Actually it is much easier than I thought."
Even "high quality" protein becomes a myth when we realize that what we really need are amino acids. "High quality" was once used to describe a food that provided all of the essential amino acids in adequate quantity. "Low quality" described a food that did not. These terms are outdated.
So don't worry about protein. Instead eat a variety of whole, unprocessed foods, mostly from plants and let your body do the rest. Make organically grown foods from local sources your first choice.
Now for the recipes!
Red lentils are a great introduction to beans. They are easily digestible and cook quickly. This soup tastes great hot or cold, perfect for June when the weather varies from cool to sweltering.
Joan's Red Lentil Lemon Soup (adapted from Annemarie Colbin's The Natural Gourmet)
1 tablespoon grape seed oil
2 medium onions, chopped
2 cloves garlic, minced
1 teaspoon ground cumin
1 cup dried red lentils
5 cups vegetable stock or water
1 bay leaf
2 thin strips lemon rind
1 teaspoon vegetable stock powder, if using water
1 tablespoon fresh lemon juice
Sea salt to taste
6 thin slices of lemon for garnish
1. In a 3- to 4-quart soup pot, heat the oil over medium heat. Add the onions and sauté until translucent, about 3 to 4 minutes. Add the garlic and cumin and cook until the onion is golden, about 6 to 7 minutes longer.
2. Meanwhile, pick over the red lentils carefully, discarding any stones. Rinse. Add the lentils, stock or water to the onions and bring to a boil. Add the bay leaf, lemon rind and reduce heat. Cover and simmer for 20 minutes. If water was used add the vegetable stock powder. Simmer 5 minutes more.
3. Discard the bay leaf and lemon rind. Add the lemon juice, salt to taste and stir. Pour into bowls and garnish each with a slice of lemon. Serves 6.
Here's a recipe to add to your repertoire on non-meat main dishes. It's my take on a well known health food salad and a family favorite come summer. This recipe calls for aduki or adzuki beans. You'll find these small red beans at your local health food store. They originate in Japan where they valued for their medicinal properties. Known as a natural diuretic, they are beneficial to those with high blood pressure. They also fortify the kidneys and bladder, helping those with frequent infections or other problems in these areas. Rich in fiber, they help lower cholesterol and promote bowel regularity. Aduki beans do not require soaking. However, if beans give you gas, soak them first. Always throw out the soaking water and cook beans with fresh water.
Summertime Red Beans and Rice
Marinade
2 TBSP fresh lemon juice
1 TBSP shoyu or tamari (natural soy sauce, please don't ruin it with La Choy or other conventional soy sauce brands!)
3 TBSP extra-virgin olive oil
1 - 3 cloves garlic, minced
Beans and Rice
1 cup cooked or canned aduki beans, drained or a heaping 1/3 cup dried aduki beans
2 cups cooked brown rice
½ cup raw cashews, chopped into large pieces
3 whole scallions, chopped
2 stalks celery, chopped
¼ cup cilantro, chopped
1. If using dried aduki beans, rinse them first, and add them to 4 cups water. Bring to boil, reduce heat and simmer for 1 - 1 ½ hours. You may also pressure cook unsoaked beans for 14 - 20 minutes, or soaked beans for 5 - 9 minutes. Then place the pressure cooker in the sink with the release valve pointed away from you. Run cold water over the pressure cooker until the pressure comes down, then open. If the beans are not done, return to pressure for 1 - 2 minutes more. Drain the beans.
2. Meanwhile, combine the ingredients for the marinade in a bowl or screw top jar. Stir or shake. Set aside for 30 minutes.
3. Combine the ingredients for the beans and rice. Whisk or shake the marinade until well blended and pour over the bean and rice mixture. Toss and allow to stand for at least 30 minutes. Delicious served cold or at room temperature. Serves 4 to 6.
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