Make Protein a Part of your Diet

"Protein is found in muscle, bone, skin, hair, and virtually every other body part or tissue. At least 10,000 different proteins make you what you are and keep you that way. Twenty or so basic building blocks, called amino acids, provide the raw material for all proteins. Because the body doesn't store amino acids, as it does fats or carbohydrates, it needs a daily supply of amino acids to make new protein. The Institute of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day to keep from slowly breaking down their own tissues. Lack of protein can cause growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death". ¹

Complete protein contains all the amino acids needed to build new proteins. Animal sources of protein tend to be complete. "Other protein sources lack one or more "essential" amino acids—that is, amino acids that the body can't make from scratch or create by modifying another amino acid"¹. These are called incomplete proteins, and usually come from fruits, vegetables, grains, and nuts.

Vegetarians need to be aware of this. To get all the amino acids needed to make new protein, and to keep the body's systems in good shape vegetarians should eat a variety of protein-containing foods each day.

Below is a list of high protein vegetarian foods intended for everyday consumers.

Dairy

• Milk, 1 cup - 8 grams
• Cottage cheese, ½ cup - 15 grams
• Yogurt, 1 cup – usually 8-12 grams, check label
• Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
• Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
• Hard cheeses (Parmesan) – 10 grams per oz

Low sodium Parmesan cheese provides the most protein with 41.6 grams per 100 gram serving. It is followed by regular whole Parmesan at 35.8 grams of protein per 100 grams. That is 10 grams of protein per ounce, and 3.6 grams per cubic inch. Other cheeses like Romano, Mozzarella, and Swiss provide around 28-30 grams of protein per 100 gram serving. Softer cream cheeses, or spreadable cheeses, provide the least protein with only 16 grams per 100 gram serving³.

Beans (including soy)

• Tofu, ½ cup 20 grams protein
• Tofu, 1 oz, 2.3 grams
• Soy milk, 1 cup - 6 -10 grams
• Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
• Soy beans, ½ cup cooked – 14 grams protein
• Split peas, ½ cup cooked – 8 grams

The older, larger, and more mature a bean gets the more protein it carries. Edamame packs a powerful punch when it comes to nutritional content. A 100 gram serving (1/3 ounce or about 35 pods) of the beans only, not the pods, has 125 calories pack with 12 grams of protein. It is also rich in calcium, and phosphorus and is a good source of vitamin A.

Lentils, pulses, and peanuts (a legume) are a great vegan source of protein. Peanuts provide the most protein with 23.7 grams per 100 gram serving or 6.6 grams per ounce, 0.2 grams per peanut. Lentils provide the most protein when consumed raw at 25.8 grams per 100 gram serving, and 9 grams per 100g serving cooked (17.9 grams of protein per cup).

Eat soy in moderation. Soybeans, tofu, and other soy-based foods are an excellent alternative to red meat. In some cultures, tofu and soy foods are a protein staple. But if you haven't grown up eating lots of soy, there's no reason to go overboard: Two to 4 servings a week is a good target; eating more than that likely won't offer any health benefits and we can't be sure that there is no harm.

Nuts and Seeds

• Almonds, ¼ cup – 8 grams
• Peanuts, ¼ cup – 9 grams
• Cashews, ¼ cup – 5 grams
• Pecans, ¼ cup – 2.5 grams
• Sunflower seeds, ¼ cup – 6 grams
• Pumpkin seeds, ¼ cup – 8 grams
• Flax seeds – ¼ cup – 8 grams

Pumpkin seeds are good sources of protein and other nutrients. Combine them with granola, raisins and nuts in snacks and cereals, or use them instead of nuts in baked goods. There protein content depends on whether the pumpkin seeds are shelled or left with their husks on.

Yeast Extract Spread

Yeast extract spreads are popular in Britain and Europe, and have started to gain popularity in the U.S. A good vegan source of vitamin B12, the spread also packs a lot of protein. One hundred grams provides 27.8 grams of protein that is 1.7 grams per teaspoon.

In order that you stick with the high protein vegetarian sources as part of your diet, the key is variety. You need to ensure that you cook the vegetables right and get plenty of it with every meal. If you spread the veggies, nuts and dairy throughout the day, you'll be more likely to always get some protein as part of your diet.

Originally Published in Valley India Times, November 2011

Sources:

1. Protein: Moving Closer to Center Stage, The Nutrition Source, Harvard School of Public Health
2. D Laura, "List of High-Protein Foods and Amount of Protein in Each", About.com
3. Top 10 Foods Highest in Protein, Healthalicious Ness

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Posted in: Diet