May
2007
Top 10 Best & Worst Protein Sources (vegetarians take note)
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Yesterday, I discussed protein a little bit, and it’s such an important topic that I think it deserves its own Tuesday 10 (Read all Tuesday 10 columns here).
In all the debates this year about sugar (carbohydrates) and hydrogenated oil (fat), we forget that protein warrants consideration as well. Bacon, sausage, deli meat? No, thanks. The wrong proteins in the diet will quickly sabotage optimal health.
Many myths surround protein. For the record, vegetarians will not die of protein deprivation. I hope no one believes that anymore. It helps to understand that protein is a macronutrient. What we call “protein” is, in fact, a family of amino acid molecules. When grouped together in various combinations we get proteins. There’s no protein molecule hanging out in that hamburger; rather, the animal tissue is made of many different amino acid building blocks. Protein is just a catch-all term we use. This is why vegetarians won’t keel over as people once feared. (However, I still recommend some responsible meat consumption, and for a number of reasons: caloric efficiency, blood sugar management, and human biology. It takes more calories to get adequate amounts of protein on a vegetarian diet. Living on beans and tofu increases the amount of carbohydrates in one’s diet significantly. And the human body most certainly handles - and benefits from - a bit of flesh. But I digress.)
Here are my ten ideal sources of protein, and their popular but inferior counterparts.
10. Winner: Grass-Fed Beef
Loser: hamburger meat
I’ve discussed the problems with hamburger meat before. I will not eat a meal that includes parts of literally hundreds of dead beasts. I think that’s pretty heinous. That’s just me. Moreover, the average cow is raised on cheap grain that will kill it after about six months (they’re conveniently slaughtered before this happens - but not always). Hardly something I want to put in my body. Grass-fed, organic beef won’t make the vegetarians happy, but this beef is rich in beneficial fatty acids that are missing from the factory-raised cattle. It’s cleaner, healthier, more flavorful, and richer in nutrients. And grass-fed beef is typically raised in humane conditions. If you eat beef, grass-fed is a must. It’s getting quite easy to find these days, but you can order online from many outlets as well.
9. Winner: Organic Chicken
Loser: regular frozen chicken
No comparison. Did you know chicken has flavor? Yeah, bizarre, I know. Chicken raised properly (not shoved by the cluckload into dirty factories) is rich in EFAs and is one of the most efficient, lean sources of protein available.
8. Winner: Wild Salmon
Loser: farmed salmon
Fish is healthy, right? Don’t even bother patting yourself on the back for eating salmon if it’s from a farm. Farmed salmon is produced in a way that’s the seaside equivalent of a chicken factory. As a result, the fish are often sick and infected. They’re fed cheap feed that does not yield the desirable Omega-3-rich flesh. They’re miserable.
Stick with wild only. Most restaurants use farmed salmon, so you have to get a little aggressive about this.
Notice a trend here with my emphasis on good fats in protein foods? Source makes a huge difference in the quality of protein you get. Meat is - or was - a very valuable food because it’s so dense in nutritious fat and protein. What an efficient, rich source of energy! Helpfully, our modern factories have eliminated the nutritional value and left us with weak, flabby, carcinogenic, diseased patties and drumsticks. Hey, thanks, guys. (Although we consumers don’t get off easy: maybe if we ate less…)
This is Roboppy’s Flickr Photo
7. Winner: Tuna fish
Loser: fish sticks and popcorn shrimp
I don’t think I need to go into this one.
6. Winner: Organic DHA-Enhanced Eggs
Loser: egg substitute and/or regular eggs
If eggs were meant to be eaten as mechanically-separated, low-fat, chemically-altered whites in a carton, the chickens would have done it by now. But an egg is a chick in the making. It’s rich in antioxidants, good fats, vitamins, and - for the calories - a lot of protein. Things like Egg Beaters are the result of food manufacturers exploiting fears based on grossly inaccurate health information. There’s nothing healthy about such unnatural products.
5. Winner: Organic, Plain, European (Greek) Yogurt
Loser: regular yogurt
No comparison. The European stuff is richer, fattier, more nutritious and lower in sugar. Again, when choosing an animal protein source, choose one that also provides valuable fats to maximize nutrition. Don’t go for the conventional animal products that are high in chemicals, hormones, bad fats, and sugars.
4. Winner: Tempeh
Loser: tofu and “mock meats”
Fermented foods ought to be part of everyone’s diet, vegetarian or not. Tempeh is one that is chewy and delicious, even to die-hard burger fans. It’s healthy and a much better bet than heavily processed tofu or “mock meats” that are brimming with poor-quality modified proteins, sodium, chemicals and starchy fillers.
3. Winner(s): high-protein legumes & grains: Lentils and Quinoa
Loser(s): green beans & any large, starchy bean: kidney, great northern, lima
Don’t get me wrong, green beans are terrific vegetables. But these “beans” contain very little protein. Kidney, northern, navy, lima and other starchy beans are also rather limited in their protein amounts. If you don’t have blood sugar issues and you need fiber, I think legumes are a brilliant alternative to bread and pasta. But for vegetarian protein, go with lentils and quinoa. Pronounced “keen-wah”, quinoa is a so-called “complete protein” grain - the only one of which I’m aware.
This is Dan Mogford’s Flickr Photo
2. Winner: Almonds and Almond Butter
Loser: peanuts and peanut butter
Peanuts are one of the least nutritious nuts (and they’re not technically a true nut anyway). When adding a handful of nuts to your salad for protein, go with almonds. Almond butter is less toxic and allergenic than peanut butter, although the protein amounts are similar by comparison (between 6 and 8 grams, usually). Still, this is about quality protein, not necessarily the amount. When it comes to protein, people often think that “more is more”. A giant steak will certainly give you “more” protein, but if it’s conventionally raised and is an unreasonable portion size, it’ll give you a whole lot more trouble, too.
1. What’s your favorite protein source?
Give me a shout, Apples. What protein do you favor? What have I left out? (To comment, simply click on Comments below to log in to the blog forum, or proceed directly to the forum.)
Note: “Cows’ milk is for baby cows,” the saying goes. You’ll notice I left cheese and milk out of this list. I think dairy is less than ideal for human consumption, though I do like yogurt because it’s a fermented food. Raw dairy is healthy and enjoyable for many people, but generally, I think quality meat is better for you than quality milk. Less processed cheeses such as ricotta, buffalo mozzarella, goat cheese and mascarpone are superior to more heavily processed cheddar, colby and jack. I think a little cream and butter are fine in cooking, because I don’t fear saturated fat, but I am concerned about folks who substitute lean, nutritious meat with highly-processed cheese.
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Technorati Tags: vegetarian, protein, quinoa, fermented foods, tempeh, dairy
Kidney beans don’t deserve the bad rap you give them. Like their colorful cousins, red, black, and pinto beans, kidney beans are high in flavonoids. The flavonoid mix differs among the varieties, so it’s good to include all of them in your diet. Kidney beans are larger and thus starchier than black or pinto, but the differences in carbs, protein, and fiber are not significant.
Beans are appropriate in small quantities as a side dish along with generous servings of produce. Heme iron enhances the absorption of non-heme iron, so I try to include a little animal protein with my beans. As a non-menopausal woman, I’m not likely to suffer from iron overload, especially with my relatively low protein consumption.
[...] Top 10 Best & Worst Protein Sources (vegetarians take note) [...]
No grains, even quinoa have all the essential amino acids so cannot be considered a complete protein. However these ingredients are often mixed with others that contain incomplete amino acids to form complete ones. This is called “mutual supplemaentation” You just mix two items with incomplete amino acids so that one makes up for the loss of the other. Hummus and pita is a good example and a tasty one at that!
I love tempeh, but even that can come mass produced. There are some places that still hand craft tofu, and it is excellent! even to a meat eater like me!
My favorite protein is a toss up between three; malpeque oysters, lentil and quinoa salad, or grass fed beef from Georgia, Texas, or Florida. Since I live in Canada I guess I’ll go with the oysters for the rare treat. But as for daily protein I’ll go with the lentil and quinoa salad.
[...] Best and Worst Protein Sources [...]
Mark,
In regards to number 2, what do you think of this product? It is a favorite of mine and I would love to get your opinion.
http://www.powerbutter.com
Mike, I read their material and I think they have made a good compromise. Added egg albumin to quadruple the protein, added flax and flax seed to boost O3s. I might try some…but you still need bread to make a PB sandwich…
“but you still need bread to make a PB sandwich”
Not if you eat it on a Fuji apple!
Thanks for the response, Mark. Great site.
NP, Mike. And yes, it’s always great on fruit/vegetables. In fact our editor and a few of our readers like to top vegetables and eggs with various nut butters.
[...] should factor highly in your diet too. The 2 nuts I consume regularly are Walnuts and Almonds. These are a great source of protein and fat. They are also the lowest-carb nuts out there. [...]
ok i like almonds can eat them all day somtimes in place of regular foods,what about walnuts?