Diet for a Second Life: The Best Protein

By Food Blogger Ruth Gantman

As we age, our digestive systems are taxed. It’s best to eat simple and clean. Clinical research and author Dr. Neal Barnard suggests we eat no more than four different foods at any one sitting to reduce stress on the digestive system. We, as Americans, are saturated in offerings of animal protein and, according to Colin Campbell’s 30 year definitive China Study, the best source of protein that matches our own would actually be human flesh. So Jonathan Swift’s 18th century social satire A Modest Proposal not only would solve the economic problems of the Irish lower class, but also has a nutritional base. (Gasp)

 Cannibalism will never be a dietary option for sure but the fact is that we do get the next “best” protein by eating other animals. The proteins of other animals are very similar to our proteins because they mostly have the right amounts of each of the needed amino acids. These proteins can be used very efficiently and therefore are called “high quality.” Among animal foods, the proteins of milk and eggs represent the best amino acid matches for our proteins, and thus are considered the highest quality. While the “lower quality” plant proteins may be lacking in one or more of the essential amino acids, as a group they do contain all of them.

High Quality vs Low Quality Protein

The concept of quality really means the efficiency with which food proteins are used to promote growth. This would be well and good if the greatest efficiency equaled the greatest health, but it doesn’t, and that’s why the terms efficiency and quality are misleading.

In fact, there is a mountain of compelling research showing that “low-quality” plant protein, which allows for slow but steady synthesis of new proteins, is the healthiest type of protein.  Slow but steady wins the race.

New Four Food Groups 

Dr. Neal Barnard recommends that we focus on the New Four Food Groups:

Whole Grains: Whole grain pasta, brown rice, bran cereal, oatmeal, pumpernickel or rye bread, couscous, bulgur wheat, millet, barley, etc. Suggested servings: 8 per day. One serving is 1/2 cup cooked grain (e.g., oatmeal or pasta), 1-ounce dry cereal, or 1 slice bread

Legumes: Beans (black, pinto, or kidney beans; chickpeas; baked beans; soybeans, etc.), peas, split peas, lentils, fat-free soy products (fat-free unsweetened soy milk, fat-free veggie burgers, textured vegetable protein, fat-free tofu), etc. Suggested servings: 3 per day. One serving is 1/2 cup cooked beans, 4 ounces tofu, or 8 ounces soy milk.

Vegetables: Sweet potatoes, broccoli, cauliflower, spinach, kale, collards, squash, green beans, bok choy, artichokes, etc. Choose those with a low GI. Suggested servings: 4 or more per day. A serving is 1 cup raw or 1/2 cup cooked vegetables.

Fruits: Apples, bananas, grapes, pears, peaches, oranges, kiwifruit, berries, etc. Choose those with a low GI. Suggested servings: 3 or more per day. One serving is one-piece raw fruit, 1/2 cup chopped fruit, or 1/2 cup cooked fruit or juice.

  

More Protein: Broccoli or Steak?

Most people would guess steak.  But as you can see below, they would be wrong.  Steak has 6.4 grams of protein per 100 calories while  broccoli has 11.1 grams…twice as much.

Nutrients Present in 100 Calorie Portions of Selected Food

           Broccoli (13 cal)        Steak (212 cal)               Romaine Lettuce (1 cal)                                        

protein	11g	6g	7g
Calcium	118 g	2 mg	194mg
Iron	2.2. mg	.8 mg	5.7 mg
magnesium	46 mg	6 mg	82 mg
potassium	507 mg	74 mg	1,453 mg
fiber	11 g	0	12 g
Phytochemicals	Very high	0	Very high
antioxidants	Very high	0	Very high
folate	200 mg	2 mg	800 mg
riboflavin	.29 mg	.06 mg	800 mg
zinc	1.0 mg	1.2 mg	1.4 mg
Vitamin C	143 mg	0	141 mg
Beta-Carotene	2,131 mg	0	30,739 mg
Vitamin E	4.7 mg	.07 mg	.76 mg
cholesterol	0	22 mg	0
Saturated fat	0	3.1 g	0
weight	357 g (12.6 oz)	1.0 oz	20.07 oz

Source: Joel Furhman, Eat to Live

As we age, we should limit the amount of animal protein in our diets, and look to grains, legumes and fruits and vegetables to make up the 5% of protein that Colin Campbell suggests we eat in order to prevent disease.  Try this Vegan Chile recipe below for a good source of protein and serve it over brown rice.

Vegan Chile Recipe

Serves 6 Makes 12 ladles of chili at 135 calories per ladle 

Ingredients:

▪    1 can Kidney beans, drained and rinsed

▪    1 can Black beans, drained and rinsed

▪    1 can Pinto beans, drained and rinsed

▪    1 cup frozen corn

▪    1 red bell pepper, diced

▪    1 green bell pepper, diced

▪    1 red onion, diced

▪    1 28 oz can crushed tomatoes

▪    1 cup vegetable broth

▪    5 garlic cloves, minced

▪    1 heaping tbsp chili powder

▪    1 tsp cumin

▪    1 tbsp minced garlic (or 1 tsp garlic powder)

▪    1 chopped onion

▪    1/4 tsp (or a bit less) cayenne pepper

▪    A couple splashes of soy sauce

▪    1/2 tsp salt (if needed)

▪    Black pepper and turmeric to taste

Directions:

Step 1: Chop the garlic, onion, and bell peppers. Sauté lightly over medium high heat in 1-2 tsp olive oil. Meanwhile, wash the beans until all of the canning liquid is gone

Step 2: Once the veggies have sautéed for about 5 minutes, add everything else into the pot (tomatoes, beans, spices, etc.). Bring to a boil. Reduce heat and simmer for 30 min or longer as needed.

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Ruth Gantman is a holistic health coach and writes about food and health at Nurtured By Nature.