Good Proteins and Bad Proteins
People are beginning to question the adequacy and safety of our protein consumption, since meat and dairy industry advertising contradicts independent scientific research. Let's look at some protein information.
Proteins are the building blocks that promote growth and repair, and the only food source of essential nitrogen. Protein is broken down into 20 different amino acids that are variously arranged in a chain to form different proteins. Most plants can biosynthesize all amino acids, while animals must obtain some from food.
Essential amino acids needed from food: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Some other anino acids may be required in the diet if the body doesn't manufacture enough.
Check nutrition labels to estimate protein intake. (1 gram per serving of fruits and vegetables, 5 per egg or handful of nuts, 10 per cup of milk, 15 per cup of beans or half-cup of cottage cheese, and 25 per 3-4 ounce of meat.). The amount of protein on food labels only lists the complete proteins. A product may contain much higher amounts of incomplete protein. Combining such products can increase total protein.
Protein needs are influenced by age, sex, weight, pregnancy, lactation, strenuous exercise, energy intake, recovery from trauma, preparation methods, and digestibility. Protein digestive secretions are acidic, while carbohydrate digestive juices are alkaline. A meal that combines animal protein with carbohydrates can prevent digestion of both. Therefore, you could be consuming the recommended amount of protein, but not digesting it.
Some types of protein are harmful, indigestible, while others are health-building:
Human beings were not created to digest animal
protein. Animal protein rots in 3 hours. Humans have a 30 foot long intestine
* Meat, when cooked, causes
the formation of damaging free radicals. Numerous animal studies have
shown that rats fed a low
When I was eating animal products with every meal, I was deficient in protein and other nutrients, and developed a wide variety of diseases.
Good proteins are certain plant-derived proteins. The Senate Committee on Nutrition advised consuming less meat and more grains and vegetables.. The American Dietetic Association states: "An assortment of plant foods eaten over the course of a day can provide all essential amino acids and ...adequate nitrogen." Other vegetable sources usually have all of the essential amino acids, but amounts of one or two may be low. For example:
When you combine grains, legumes, nuts or seeds, you have complete protein. However, to be digestible, legumes, grains, nuts, and seeds should be soaked 7-24 hours before eating or cooking to eliminate enzyme inhibitors.
Digestible protein meal:
SPROUTS BROCCOLI, chopped CARROT, grated
SALAD GREENS SALAD DRESSING, homemade AVOCADO sliced
Soak lentils, sunflower seeds, alfalfa seeds in water
24 hours. Transfer to colander and rinse twice a day, for 3 days. Combine with
1 cup RED QUINOA 1 cup BLACK BEANS or GREEN LENTLES
½ cup ONION, minced 1 small POTATO
1 tsp BRAGG'S AMINOS 1/8 tsp CAYENNE PEPPER
Bake potato at 350 degrees for 50 minutes. Bake beans, quinoa, and onion in baking dish with 4 cups water until liquid is absorbed. Mix in food processor and refrigerate 2 hours. Form into patties; heat at med-low. Serve on whole grain bun. Serves 4-6. High in B6, which aids protein digestion.
Protein per burger = 12 grams, which is the same as a standard size hamburger, only digestible.
Copyright © Laurie Lynch, N.D., 2008-2011