The Protein Question
May 10th 2008
The most common question patients ask when I advise them to eat more plant foods and less animal foods, like beef, pork and milk products is “But where will I get my protein?”
“From plants,” I reply, “where do you think the cow got it in the first place? Cows don’t develop big muscles by eating meat. They develop them from eating grass. We’re no different.”
Protein is made from building blocks called amino acids. Our body makes almost every amino acid we need. There are eight to ten we cannot make, so we must get them from food.
Plants are a better way to get amino acids for many reasons:
1. Plants are high in fiber. Animal foods contain no fiber.
2. Most plants are naturally low in fat.
3. Plants contain no cholesterol and contain plant sterols that reduce cholesterol levels. All animal foods contain cholesterol.
4. Plants contain phytochemicals which protect against oxidative damage, reduce inflammation, kill cancer cells, and improve the liver’s detoxification ability. Animal foods do not.
5. Plants provide calcium.
6. Plant protein appears to protect kidney function. However, protein intake above 20 percent of calories, whether plant or animal in source, can damage the kidneys.
We do really don’t know how much protein a human being needs. Different sources quote different amounts, which have been steadily lowered since Recommended Daily Allowances were established early last century. A common value these days is 0.23 grams per pound (0.5 grams per kilogram) of body weight for most people and 0.34 grams per pound (0.75 grams per kilogram) of body weight for athletes. Other sources say more, others less, and many studies are inconclusive.
For illustration purposes, let work with these numbers. A 150 pound non-athlete would then need 35 grams of protein per day.
Let’s look at the protein content of some plant foods. One cup of cooked lentils contains 18 grams of protein, 4 ounces of tempeh contains 16 grams,
Tags: health, Lappe, nutrition, protein, vegetarian