March
2008
Dear Mark: Vegetarian Protein Possibilities
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Vegetarian Chicken
In response to last week’s “Encore on Omegas” post, reader dunim asked this question about alternative protein sources:
Mark, how can an active person who doesn’t eat meat or fish and wants to eat minimum soy get good quality protein? Would you suggest whey supplements in case the protein requirements are not met? How much whey is too much?
As everyone and their grandmothers know, I strongly advise a meat and fish eating diet for the most complete nutrition. That said, I know that vegetarians won’t die of protein deprivation. However, they need to make more of a concerted effort to get the full “family” of amino acid building blocks. There are 22 amino acids that the human body uses to manufacture muscle and other vital tissue. Together, these 22 are essential for the body’s repair and regeneration needs. For vegetarians, getting enough of all 22 amino acids generally entails consuming more protein-containing carbohydrates and more calories to get the full amount of necessary protein.
Whey is probably your best quality source of protein. Studies have shown that milk proteins (whey being one) are especially beneficial (and more effective than soy) for muscle growth. A whey-protein shake once or twice a day can offer what I call “protein insurance.” I’d suggest 40 grams a day.
In addition to the whey-protein shakes (my personal favorite ;)), I’d absolutely recommend DHA-enhanced eggs as a staple for your diet. Though I also suggest flax for ALA omega-3s, flax isn’t converted efficiently enough to provide complete omega-3 needs.
Other protein sources you can consider include Greek or European style yogurt, nuts and nut butters (particularly almonds and almond butter), high protein legumes like lentils, higher protein grains like quinoa, and tempeh if you are interested in incorporating some soy.
Thanks, as always, for the question. Despite my pro-meat/fish stance (just had to get that out there one more time), I know that people choose a vegetarian lifestyle for a variety of compelling, non-health related reasons. Of course, each of us makes various kinds of health compromises in building the life we want: dealing with the smog to live with the benefits of a large city, playing a dangerous sport we love and can’t bear to give up, accepting high levels of stress in a job that offers us fulfillment and/or other significant benefits, etc. When we’re intentional about the compromises we make, we’re in a better spot to effectively and creatively mitigate the disadvantages they bring.
Keep the questions coming, everyone. Thanks!
VeganWarrior Flickr Photo (CC)
Further Reading:
44 Finger Lickin’ Recipes for Vegans and Carnivores Alike
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Technorati Tags: protein, vegan, vegetarian, whey, shake, quinoa
There are 22 amino acids that the human body uses to manufacture muscle and other vital tissue. This seems like a daunting task to always be on the side of positive eating habits, to fulfill the amino acid requirements. But, then again I am not a vegetarian and do not see the benefits of not eating fish and grilled chicken breast.
What about beans? I’ve always been a big bean boy myself, or is the lima and the garbanzo too close to the soy?
The problem with protein shakes these days is 99.99992% of them are a whey/soy blend. There are the acceptions like the “100% Pure Whey Muscle Blends!@!@!” but I haven’t found any that taste good.
I eat meat but I try to keep the portions small for environmental reasons. I like to get good-quality protein and fat and keep my carb intake low though, so it makes me get creative.
My most consistent source of protein is pasture-raised chicken and duck eggs. I eat 2-4 eggs a day. I also think eggs are one of the healthiest foods one can eat. The more naturally they’re raised, the more nutritious they are.
Dairy is great if you tolerate it but fermented is best. I eat lots of cheese and I make my own yogurt from grass-fed raw milk.
I also go for legumes sometimes, although I usually eat them as a side because they’re starchy. Mark mentioned lentils as a high-protein legume. I agree; they have a ratio of digestible carb to protein of about 1:1. Not bad for a plant. They also have low levels of the anti-nutrient phytic acid and a low glycemic load. Just remember to soak them for several hours to make them more digestible and nutritious.
Nuts are a pretty good source of protein. Just avoid nuts that are high in omega-6 like peanuts (not technically a nut), and eat them soaked or roasted to reduce anti-nutrients.
I also eat soy once a week or so. It’s probably not optimal but I think it’s probably fine in the context of a healthy diet.
Thanks for a great post. I wonder, too, about seitan. Obvs, not an option for gluten-intolerant folks, but if you don’t have celiac? (I also like it because it’s tasty and fun to make, but that doesn’t mean it’s awesome for my body.)
As a long-time vegetarian who doesn’t eat many grains either & hates soy, I found this post fascinating! Does vegetable protein count? Maybe I don’t worry enough about protein but I just make sure and make vegetables the main course of all my meals. I also eat a lot of beans, legumes and nuts. Like Sasquatch, I also eat a lot of eggs and fermented dairy. I drink milk. And I stay as far away as possible from packaged “vegetarian” garbage.
Sasquatch - how do you make your own yogurt? And what are “anti-nutrients”? I always heard that one should eat nuts and seeds raw - that roasting them destroys the delicate omega-3’s.
McFly - Love beans! Go hummus:) What’s this about garbanzos and limas being kin to soy??
Hi Charlotte,
For the yogurt, I buy unpasteurized grass-fed milk at the farmer’s market. Then I culture it overnight with ABY-2C culture starter from the Dairy Connection. ABY-2C gives a firm enough curd even if you use raw milk. I pour it into jars in a styrofoam cooler, pour 115 F water over it and let it sit.
Anti-nutrients are molecules that prevent the absorption of nutrients. The most studied anti-nutrient is phytic acid, and it dramatically reduces the absorption of certain minerals from food. Seeds like grains, nuts and legumes are full of them. The best way to get rid of them is to soak, sprout and/or ferment them. This activates enzymes in the seeds themselves or in the bacteria that are fermenting them.
You often see malnutrition in agricultural societies not because they don’t get enough minerals, but because they can’t absorb what they eat. Many traditional cultures throughout the world have developed methods like sourdough fermentation, soaking then roasting nuts, soaking or sprouting beans, fermenting soy into miso or tempeh, etc, to make these foods more nutritious.
Wow, thanks for the information Sasquatch! I’d seen the yogurt starter in the store and always wondered how to use it. It sounds really easy - I’m trying it this weekend. I get so many great ideas from this site!
Since I always use dried beans, I soak them overnight before using them so hopefully that’s enough to nutralize the anti-nutrients because I eat a lot of beans.
Mark
Thanks for answering my question in detail. I have been vegetarian my whole life. Its not something I chose..I grew up as one and now I can’t seem to handle any kind of meat or seafood. Eggs, yogurt and milk form major part of my diet.
These days I carry Whey protein powder in small container and mix it with water and drink it up straight. It makes a great snack when I am on go.
Surplusj
In my effort to reduce soy in my diet, I recently “found” how to make seitan at home. I am wondering too now….First its grain product and then obviously made from processed gluten flour….hmmmm…
dunim– Me too! I’m in love with this recipe: http://www.postpunkkitchen.com/forum/viewtopic.php?id=15959&p=1. It’s super-easy, very adjustable (I made a version with sage and thyme, too), and really protein-dense. That is, if the gluten isn’t gonna kill us.
longtime lurker here… thanks for all the wonderful info! regarding whey… i am learning everyday about traditional diets… with that in mind, it is my understanding that dry milk product is best avoided because processing oxides the cholesterol and this could be culprit in the clogging of arteries… shouldn’t the same apply to dried whey? or is processing different for this product?
jaime
OMG I used the same recipe few days ago
It was really dense but yummy.
fumblebunny, try optimum 100% whey gold standard in banana cream, its yummy
[...] Dear Mark: Vegetarian Protein Possibilities [...]
I HAVE MEDABOLICAL ARTHERITIS, MY BLOOD CRYSTALYSES. I CANT EAT RED MEAT, ORGAN MEAT, SHELL FISH, LEGUMES, CHEESE ORE SPINACH. BESIDES EATING CARDBOARD , WHAT CAN I EAT FOR NATURAL PROTEIN.
THANKS
LOU