Lauren (![[info]](http://l-stat.livejournal.com/img/userinfo.gif){kind=small} silva_star511) wrote,@ 2006-07-23 15:31:00 |
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Protein Sources...for those who say not eating meat does not allow you to have enough protein.
While just about every vegetarian food contains some protein, the soybean deserves special mention, for it contains all the essential amino acids and surpasses all other food plants in the amount of protein that it can deliver to the human system. In this regard, it is nearly equal to meat. The human body is able to digest 92 percent of the protein found in meat and 91 percent of that found in soybeans. The many different and delicious soy products (such as tempeh, soy “hot dogs” and “burgers,” Tofutti brand “ice cream,” soy milk, and tofu) available in health and grocery stores suggest that the soybean, in its many forms, can accommodate a wide range of tastes.
Other rich sources of non-animal protein include legumes, nuts, seeds, yeast, and freshwater algae. Although food yeasts (“nutritional yeast” and “brewer’s yeast”) do not lend themselves to forming the center of one’s diet, they are extremely nutritious additions to most menus (in soups, gravies, breads, casseroles, and dips). Most yeasts get about 50 percent of their calories from protein.
Percentage of Calories From Protein
(Value per 100 Grams Edible Portion, From USDA National Nutrient Database for Standard Reference, 2003)
LEGUMES
Garbanzo beans 21%
Kidney beans 58%
Lentils 34%
Lima beans 24%
Navy beans 37%
Soybeans 35%
Split peas 29%
GRAINS
Barley 14%
Brown rice 8%
Buckwheat 15%
Millet 12%
Oatmeal 17%
Rye 18%
Wheat germ 26%
Wheat, hard red 15%
Wild rice 16%
VEGETABLES
Artichokes 28%
Beets 15%
Broccoli 33%
Brussels sprouts 31%
Cabbage 24%
Cauliflower 32%
Cucumbers 17%
Eggplant 17%
Green peas 27%
Green pepper 17%
Kale 26%
Lettuce 36%
Mushrooms 56%
Mustard greens 41%
Onions 9%
Potatoes 18%
Spinach 50%
Tomatoes 19%
Turnip greens 20%
Watercress 84%
Yams 5%
Zucchini 30%
FRUITS
Apple 2%
Banana 5%
Cantaloupe 10%
Grape 4%
Grapefruit 8%
Honeydew melon 6%
Orange 8%
Papaya 6%
Peach 9%
Pear 3%
Pineapple 4%
Strawberry 8%
Tangerine 6%
Watermelon 8%
NUTS AND SEEDS
Almonds 15%
Cashews 13%
Filberts 9%
Peanuts 18%
Pumpkin seeds 18%
Sesame seeds 12%
Sunflower seeds 16%
Walnuts, black 15%
As the above chart demonstrates, protein deficiency need not be a concern for vegans. If we ate nothing but wheat, oatmeal, or potatoes, we would easily take in more than enough protein.
http://www.peta.org/mc/factsheet_displa
While just about every vegetarian food contains some protein, the soybean deserves special mention, for it contains all the essential amino acids and surpasses all other food plants in the amount of protein that it can deliver to the human system. In this regard, it is nearly equal to meat. The human body is able to digest 92 percent of the protein found in meat and 91 percent of that found in soybeans. The many different and delicious soy products (such as tempeh, soy “hot dogs” and “burgers,” Tofutti brand “ice cream,” soy milk, and tofu) available in health and grocery stores suggest that the soybean, in its many forms, can accommodate a wide range of tastes.
Other rich sources of non-animal protein include legumes, nuts, seeds, yeast, and freshwater algae. Although food yeasts (“nutritional yeast” and “brewer’s yeast”) do not lend themselves to forming the center of one’s diet, they are extremely nutritious additions to most menus (in soups, gravies, breads, casseroles, and dips). Most yeasts get about 50 percent of their calories from protein.
Percentage of Calories From Protein
(Value per 100 Grams Edible Portion, From USDA National Nutrient Database for Standard Reference, 2003)
LEGUMES
Garbanzo beans 21%
Kidney beans 58%
Lentils 34%
Lima beans 24%
Navy beans 37%
Soybeans 35%
Split peas 29%
GRAINS
Barley 14%
Brown rice 8%
Buckwheat 15%
Millet 12%
Oatmeal 17%
Rye 18%
Wheat germ 26%
Wheat, hard red 15%
Wild rice 16%
VEGETABLES
Artichokes 28%
Beets 15%
Broccoli 33%
Brussels sprouts 31%
Cabbage 24%
Cauliflower 32%
Cucumbers 17%
Eggplant 17%
Green peas 27%
Green pepper 17%
Kale 26%
Lettuce 36%
Mushrooms 56%
Mustard greens 41%
Onions 9%
Potatoes 18%
Spinach 50%
Tomatoes 19%
Turnip greens 20%
Watercress 84%
Yams 5%
Zucchini 30%
FRUITS
Apple 2%
Banana 5%
Cantaloupe 10%
Grape 4%
Grapefruit 8%
Honeydew melon 6%
Orange 8%
Papaya 6%
Peach 9%
Pear 3%
Pineapple 4%
Strawberry 8%
Tangerine 6%
Watermelon 8%
NUTS AND SEEDS
Almonds 15%
Cashews 13%
Filberts 9%
Peanuts 18%
Pumpkin seeds 18%
Sesame seeds 12%
Sunflower seeds 16%
Walnuts, black 15%
As the above chart demonstrates, protein deficiency need not be a concern for vegans. If we ate nothing but wheat, oatmeal, or potatoes, we would easily take in more than enough protein.
http://www.peta.org/mc/factsheet_displa
