One of the plant-based doctors I follow in FB is coming out with a new book in October.
See more here: http://proteinaholic.com
Read an excerpt here: http://hwcdn.libsyn.com/p/1/a/1/1a1f0e0b1a8cce83/Proteinaholic_Excerpt.pdf?c_id=9766045&expiration=1443031678&hwt=018a5ac1c6a73f839e8c04e3317b0393
Back in 2012, I did an analysis of a typical day of food and found that in my VEGAN diet, I get all the protein I need in 1/2 of my calories. NO protein deficiency here!
I'm not an elite athlete, but I am active, but I am not worried. We have lots of examples of vegan athletes... !
I think, also, as one gets older, plant-based makes more sense (and I'll follow up on this in the future). If you can't eat 100% plant-based, try increasing your percentage. It does help!
Showing posts with label protein. Show all posts
Showing posts with label protein. Show all posts
Thursday, August 20, 2015
Monday, August 12, 2013
Soy is not magical, nor is it harmful...it's a bean
Read more here: http://www.diseaseproof.com/archives/healthy-food-debunking-the-antisoy-myths.html
No, it's not bad for you, nor is it a magical elixir. It's a great protein source. It doesn't raise your risk of breast or prostate cancer when eaten in natural forms e.g., tofu, tempeh, edamame). It should be Non-GMO. (I think it should be eaten with iodine in your diet. See this post for links.)
No, it's not bad for you, nor is it a magical elixir. It's a great protein source. It doesn't raise your risk of breast or prostate cancer when eaten in natural forms e.g., tofu, tempeh, edamame). It should be Non-GMO. (I think it should be eaten with iodine in your diet. See this post for links.)
Friday, April 19, 2013
Protein!
From the vegetarian resource group: http://www.vrg.org/nutrition/protein.php
(copied and pasted...)
Reed Mangels, PhD, RD weighs in on the "How much protein do I need?" question. She's the author of the "Protein in the Diet" chapter in the 5th edition of "Simply Vegan". Here's the short answer: Most of us need .41 grams of protein per pound that we weigh. For me, that's 50+ grams of protein (more for extra exercise), about 12% of my calories. Vegan athletes’ protein needs can range from 0.36 to 0.86 grams of protein per pound (2).
Here's the LONGER answer, with examples of how to do the math.
"How much protein do we need?
The RDA recommends that we take in 0.8 grams of protein for every kilogram that we weigh (or about 0.36 grams of protein per pound that we weigh) (1).
This recommendation includes a generous safety factor for most people. When we make a few adjustments to account for some plant proteins being digested somewhat differently from animal proteins and for the amino acid mix in some plant proteins, we arrive at a level of 0.9 gram of protein per kilogram body weight (0.41 grams per pound).
If we do a few calculations we see that the protein recommendation for vegans amounts to close to 10% of calories coming from protein.
[For example, a vegan male weighing 174 pounds could have a calorie requirement of 2,600 calories. His protein needs are calculated as 174 pounds x 0.41 g/pound = 71 grams of protein. 71 grams of protein x 4 calories/gram of protein = 284 calories from protein. 284 divided by 2,600 calories = 10.9% of calories from protein.]
If we look at what vegans are eating, we find that, typically, between 10-12% of calories come from protein (3). This contrasts with the protein intake of non-vegetarians, which is close to 14-18% of calories.
So, in the United States it appears that vegan diets are commonly lower in protein than standard American diets. Remember, though, with protein, more (than the RDA) is not necessarily better. There do not appear to be health advantages to consuming a high protein diet. Diets that are high in protein may even increase the risk of osteoporosis (4) and kidney disease (5).
References:
1. Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academy Press, 2002.
2. Rodriguez NR, DiMarco NM, Langley S. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Am Diet Assoc 2009;109:509-27.
3. Mangels R, Messina V, Messina M. The Dietitian’s Guide to Vegetar-ian Diets, 3rd ed. Sudbury, MA: Jones and Bartlett Learning, 2011.
4. Sellmeyer DE, Stone KL, Sebastian A, et al. A high ratio of dietary animal to vegetable protein increases the rate of bone loss and the risk of fracture in postmenopausal women. Am J Clin Nutr 2001;73:118-22.
5. Knight EL, Stampfer MJ, Hankinson SE, et al. The impact of protein intake on renal function decline in women with normal renal function or mild insufficiency. Ann Intern Med 2003;138:460-7.
For more on protein follow the protein tag here...
(copied and pasted...)
Reed Mangels, PhD, RD weighs in on the "How much protein do I need?" question. She's the author of the "Protein in the Diet" chapter in the 5th edition of "Simply Vegan". Here's the short answer: Most of us need .41 grams of protein per pound that we weigh. For me, that's 50+ grams of protein (more for extra exercise), about 12% of my calories. Vegan athletes’ protein needs can range from 0.36 to 0.86 grams of protein per pound (2).
Here's the LONGER answer, with examples of how to do the math.
"How much protein do we need?
The RDA recommends that we take in 0.8 grams of protein for every kilogram that we weigh (or about 0.36 grams of protein per pound that we weigh) (1).
This recommendation includes a generous safety factor for most people. When we make a few adjustments to account for some plant proteins being digested somewhat differently from animal proteins and for the amino acid mix in some plant proteins, we arrive at a level of 0.9 gram of protein per kilogram body weight (0.41 grams per pound).
If we do a few calculations we see that the protein recommendation for vegans amounts to close to 10% of calories coming from protein.
[For example, a vegan male weighing 174 pounds could have a calorie requirement of 2,600 calories. His protein needs are calculated as 174 pounds x 0.41 g/pound = 71 grams of protein. 71 grams of protein x 4 calories/gram of protein = 284 calories from protein. 284 divided by 2,600 calories = 10.9% of calories from protein.]
If we look at what vegans are eating, we find that, typically, between 10-12% of calories come from protein (3). This contrasts with the protein intake of non-vegetarians, which is close to 14-18% of calories.
So, in the United States it appears that vegan diets are commonly lower in protein than standard American diets. Remember, though, with protein, more (than the RDA) is not necessarily better. There do not appear to be health advantages to consuming a high protein diet. Diets that are high in protein may even increase the risk of osteoporosis (4) and kidney disease (5).
References:
1. Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academy Press, 2002.
2. Rodriguez NR, DiMarco NM, Langley S. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Am Diet Assoc 2009;109:509-27.
3. Mangels R, Messina V, Messina M. The Dietitian’s Guide to Vegetar-ian Diets, 3rd ed. Sudbury, MA: Jones and Bartlett Learning, 2011.
4. Sellmeyer DE, Stone KL, Sebastian A, et al. A high ratio of dietary animal to vegetable protein increases the rate of bone loss and the risk of fracture in postmenopausal women. Am J Clin Nutr 2001;73:118-22.
5. Knight EL, Stampfer MJ, Hankinson SE, et al. The impact of protein intake on renal function decline in women with normal renal function or mild insufficiency. Ann Intern Med 2003;138:460-7.
For more on protein follow the protein tag here...
Saturday, August 4, 2012
Protein
Here's a link to an article on protein from Vegnews.com.
I still need to think about calcium, but right now, I'm putting the final touches on my syllabus for my course for fall.
I still need to think about calcium, but right now, I'm putting the final touches on my syllabus for my course for fall.
Wednesday, June 20, 2012
Vegans are different
We'll probably be hearing more about a vegan diet because of Scott Jurek and his new book. His diet and with his success really challenges people to take a look at their beliefs around food. He's a very successful athlete and he doesn't eat any animal products. Many people are wondering how could this be. This NY Times piece explores vegan diets for high performance athletes with nutrition experts. This piece in the NY Times shows you how even registered dieticians who aren't vegan don't fully understand the diet.
After reading the article, I had some questions and comments about some of the points for the non-vegan nutrition experts and the author:
1. My first burning question, mostly for the author: Why weren't there any vegan dieticians interviewed? Two of my favorite vegan dieticians are: http://jacknorrisrd.com/ and http://www.theveganrd.com/. I'm a big believer that practice is just as important as theory to gain a deep understanding of anything, including a vegan diet. I think the article really lacked credibility because of the lack of a practicing expert who understands the vegan diet from both a theoretical and practical point of view. One of the dieticians commented that he was a scientist and he knows the scientific point of view. As a scientist myself, I agree that he has a deep theoretical understanding, but someone who lives the practice and is thoughtful may have as deep of understanding albeit from a different angle than the expert; having at least one nutrition scientist and a vegan on the panel would have been most appropriate for the article.
2. The article says, "It’s not that there aren’t good sources of vegan protein. But it’s not as bioavailable as meat. So you need to have more."
Really? The protein question, turned into an issue, from a nutritionist? Yes, lay people like to ask, "But how do you get enough protein?" A nutritionist should know you don't need that much protein and that the amount you need is easily obtainable from a plant-based diet of whole food. We're living in an age when we have plenty of food and people are worried about PROTEIN. Getting enough protein is not what people should be worried about. Too much protein is hard on one's kidneys. We don't need that much protein: http://www.drmcdougall.com/misc/2007nl/apr/protein.htm
http://www.webmd.com/food-recipes/protein
So how much protein do we need? Let's see, Web MD, and MSNBC both say a non-lactating adult needs about 50-60 grams of protein per day.* The way to calculate how much protein you need is to take your weight in pounds and multiply X anywhere from .36 -.8 to get how many grams you need. Most non-athletes need at the lower end. Let's take a look at my daily life (my practice); I often eat the following foods: oatmeal, wheat and flax tortillas, black beans, broccoli, PB, bread, nuts, and seeds.
My wheat and flax tortilla has 6 grams of protein in it.
My serving of oatmeal has 7-10 grams in it.
One serving of broccoli (one cup) has 3 grams of protein in it--I typically eat 3-5 servings of greens a day... A serving of Kale is 2-3 grams of protein, and spinach is 4 grams...(so I get 9-15 grams of protein just from greens).
My black beans have 7 grams per 1/2 cup (what I typically eat in a serving).
Peanut Butter is 7 grams a serving
Bread for my PB is 6 grams for one slice.
I calculate I obtain 43-51 grams by eating those foods and that I have only consumed 700-1000 calories. Since I need closer to 2000 calories a day I'm NOT worried about getting adequate protein. If I drink any soy milk, it's 7 grams per cup. If I add chia, almonds, or walnuts (something I do often) I get more protein. Protein is easy.
We really don't need to worry about protein, we need to worry about nutrients! (This comes from my recent read of Dr. Fuhrman.) We need the thousands of phytochemicals that plants have to keep us healthy. See http://www.sciencedaily.com/releases/2009/10/091021144251.htm and http://www.breastcancer.org/tips/nutrition/reduce_risk/foods/phytochem.jsp, plus the Dr. Fuhrman website, linked above.
3. Why is a dietician encouraging the consumption of empty calories (juice)? Though I understand this article is about elite athletes, and perhaps they can drink some juice and be fine and use the calories as they run, the average American is going to read this and hear how good juice is for you and then drink 32 oz. a day. (And they won't drink pure juice, they'll probably drink something that has high fructose corn syrup in it.)
Even if a person drinks pure juice they are getting fruit sugar without fiber. This article from the World's Healthiest Foods site tells you lots more about fruit versus juice. I would also argue that an elite athlete should be eating more fruit and nuts rather than drinking juice--maybe she or he could do it while running, but sugars aren't good for the body.
I like that we're hearing more about vegan diets in the mainstream, but I don't like that people write about them as being "different" and potentially "dangerous" and that experts think of veganism as "out there." I think vegan diets are scary to people because people realize that meat isn't so good to eat, but they don't want to change. Change is scary. I think it's important to remember one doesn't have to be "all the way vegan" to get benefits from a plant-based diet. One of the dieticians summarized it nicely:
"I like to tell people that if we got most Americans to eat one less serving of meat every day, there would be far greater impact from that, in terms of improving overall public health and the health of the planet, than convincing a tiny group of endurance athletes to go full vegan."
Despite some of the other things in the article, I do love this. People should work to help themselves eat better. If giving up one meal of meat per day is too hard, then start with one or a few per week. You don't go from a standard American diet eating meat every meal (or even only 1/3 of the time) to a vegan diet overnight. Take baby steps to make your lifestyle more healthy. Change is hard; I started on my journey toward eating a more healthy diet a little over 6 years ago. Back then, I was mostly a lacto-ovo vegetarian, but I ate quite a bit of junk food; I was eating a pint of frozen yogurt each night. If you'd told me I would give up dairy, all my potato chips, and a lot of the oil I ate, I wouldn't have believed you.
*Note, I don't typically look at websites that are this mainstream, but I wanted to understand the popular sentiment about protein.
After reading the article, I had some questions and comments about some of the points for the non-vegan nutrition experts and the author:
1. My first burning question, mostly for the author: Why weren't there any vegan dieticians interviewed? Two of my favorite vegan dieticians are: http://jacknorrisrd.com/ and http://www.theveganrd.com/. I'm a big believer that practice is just as important as theory to gain a deep understanding of anything, including a vegan diet. I think the article really lacked credibility because of the lack of a practicing expert who understands the vegan diet from both a theoretical and practical point of view. One of the dieticians commented that he was a scientist and he knows the scientific point of view. As a scientist myself, I agree that he has a deep theoretical understanding, but someone who lives the practice and is thoughtful may have as deep of understanding albeit from a different angle than the expert; having at least one nutrition scientist and a vegan on the panel would have been most appropriate for the article.
2. The article says, "It’s not that there aren’t good sources of vegan protein. But it’s not as bioavailable as meat. So you need to have more."
Really? The protein question, turned into an issue, from a nutritionist? Yes, lay people like to ask, "But how do you get enough protein?" A nutritionist should know you don't need that much protein and that the amount you need is easily obtainable from a plant-based diet of whole food. We're living in an age when we have plenty of food and people are worried about PROTEIN. Getting enough protein is not what people should be worried about. Too much protein is hard on one's kidneys. We don't need that much protein: http://www.drmcdougall.com/misc/2007nl/apr/protein.htm
http://www.webmd.com/food-recipes/protein
So how much protein do we need? Let's see, Web MD, and MSNBC both say a non-lactating adult needs about 50-60 grams of protein per day.* The way to calculate how much protein you need is to take your weight in pounds and multiply X anywhere from .36 -.8 to get how many grams you need. Most non-athletes need at the lower end. Let's take a look at my daily life (my practice); I often eat the following foods: oatmeal, wheat and flax tortillas, black beans, broccoli, PB, bread, nuts, and seeds.
My wheat and flax tortilla has 6 grams of protein in it.
My serving of oatmeal has 7-10 grams in it.
One serving of broccoli (one cup) has 3 grams of protein in it--I typically eat 3-5 servings of greens a day... A serving of Kale is 2-3 grams of protein, and spinach is 4 grams...(so I get 9-15 grams of protein just from greens).
My black beans have 7 grams per 1/2 cup (what I typically eat in a serving).
Peanut Butter is 7 grams a serving
Bread for my PB is 6 grams for one slice.
I calculate I obtain 43-51 grams by eating those foods and that I have only consumed 700-1000 calories. Since I need closer to 2000 calories a day I'm NOT worried about getting adequate protein. If I drink any soy milk, it's 7 grams per cup. If I add chia, almonds, or walnuts (something I do often) I get more protein. Protein is easy.
We really don't need to worry about protein, we need to worry about nutrients! (This comes from my recent read of Dr. Fuhrman.) We need the thousands of phytochemicals that plants have to keep us healthy. See http://www.sciencedaily.com/releases/2009/10/091021144251.htm and http://www.breastcancer.org/tips/nutrition/reduce_risk/foods/phytochem.jsp, plus the Dr. Fuhrman website, linked above.
3. Why is a dietician encouraging the consumption of empty calories (juice)? Though I understand this article is about elite athletes, and perhaps they can drink some juice and be fine and use the calories as they run, the average American is going to read this and hear how good juice is for you and then drink 32 oz. a day. (And they won't drink pure juice, they'll probably drink something that has high fructose corn syrup in it.)
Even if a person drinks pure juice they are getting fruit sugar without fiber. This article from the World's Healthiest Foods site tells you lots more about fruit versus juice. I would also argue that an elite athlete should be eating more fruit and nuts rather than drinking juice--maybe she or he could do it while running, but sugars aren't good for the body.
I like that we're hearing more about vegan diets in the mainstream, but I don't like that people write about them as being "different" and potentially "dangerous" and that experts think of veganism as "out there." I think vegan diets are scary to people because people realize that meat isn't so good to eat, but they don't want to change. Change is scary. I think it's important to remember one doesn't have to be "all the way vegan" to get benefits from a plant-based diet. One of the dieticians summarized it nicely:
"I like to tell people that if we got most Americans to eat one less serving of meat every day, there would be far greater impact from that, in terms of improving overall public health and the health of the planet, than convincing a tiny group of endurance athletes to go full vegan."
Despite some of the other things in the article, I do love this. People should work to help themselves eat better. If giving up one meal of meat per day is too hard, then start with one or a few per week. You don't go from a standard American diet eating meat every meal (or even only 1/3 of the time) to a vegan diet overnight. Take baby steps to make your lifestyle more healthy. Change is hard; I started on my journey toward eating a more healthy diet a little over 6 years ago. Back then, I was mostly a lacto-ovo vegetarian, but I ate quite a bit of junk food; I was eating a pint of frozen yogurt each night. If you'd told me I would give up dairy, all my potato chips, and a lot of the oil I ate, I wouldn't have believed you.
*Note, I don't typically look at websites that are this mainstream, but I wanted to understand the popular sentiment about protein.
Subscribe to:
Posts (Atom)