Vegetarian Information

Looking for healthy, inexpensive and versatile ways to add more protein into your diet?

Why not consider dried beans?

Dried beans, also known as legumes and pulses, are not only a great source of protein, but are low in fat, packed with vitamins, minerals and both soluble and insoluble fiber.

Ask any vegetarian how they get enough protein in their diet and they probably will say “I eat a lot of beans”.

I decided to become a vegetarian as a small child and my parents (who were not vegetarians by the way) worried that I would be lacking in the protein necessary for growth. So, after consulting with my pediatrician and many books on raising vegetarian children, they added beans and lentils to the family table. Not only did I grow, but I am the tallest woman in my family, an enormous 5 feet 5 inches tall. Yea, well, my family is not famous for its tall women ?

Protein, Fiber, Vitamins and Minerals
Ok, ok, back to the beans. Beans are an excellent, non-fat source of protein. Just one cup of beans has about 16 grams, about the same as 3 ounces (audio cassette size) piece of chicken, fish or beef.

Because they are a plant, they contain fiber, vitamins and minerals like vegetables. Nutritionists refer to them as “crossover foods” which means they can be used in a meal as a protein or vegetable item. Take a look at the cuisines of different countries and cultures. You will notice that most cultures include beans, prepared in many different ways. Such a versatile food!

Another unique quality of beans is the fiber. Beans contain both soluble and insoluble fiber. Huh? What does this mean?

Insoluble fiber is the technical term for what my Mom always referred to as “roughage”. You know.. the stuff that makes food move through your body more easily. Insoluble fiber has received a lot of publicity in recent years because of the link to a high fiber diet and lowered risk of several types of cancer.

Soluble fiber forms a “gooey” substance in the digestive process that helps with processing of fats, cholesterol and slows the release of carbohydrates into the bloodstream. The American Diabetic Association loves beans!

Beans are rich in antioxidants, folic acid, vitamin B-6 and magnesium. Folic Acid and B-6 are known for their ability to lower homocysteine levels in the blood.

Elevated blood levels of homocysteine in the blood are associated with risk for heart attack, stroke and peripheral vascular disease. 20-40 percent of patients with heart disease have elevated homocysteine levels.

So, what’s the downside of this wonderful food? If you are not used to a high fiber diet.flatulence. As with the introduction of any high fiber food, go easy with the amounts the first few days until your body adjusts. Then any uncomfortable feeling will probably pass.

How to Cook

You can use canned beans which are nutritionally similar to dried ones. It’s a good idea to rinse the beans before eating them to remove the salt and preservatives used in canning.

I tend to try and avoid processed foods where possible so I buy dried beans and cook them following the instructions on the package. Generally, beans are not complicated to cook, but require time. Most beans, except lentils, require an overnight soak in water to soften them up. Then they can be simmered until soft on the stove or in a slow cooker. Generally, the bigger the bean, the longer they take to cook. One thing to note: after soaking, rinse the beans and cook them in new water. This will help prevent flatulence!

Beans can be frozen after cooking and used in sauces, soups, salads or anywhere your imagination takes you. Where I live, red bean ice cream is popular. Delicious!

Dov Oshri is the editor of ‘Body for Mind - a Wellness Lifestyle for Successful People’ and the author of ‘Perpetual Wellbeing - 4 Steps to Ageless Sex-Appeal’ that can be downloaded for FREE at
http://www.bodyformind.com

Tags: cross over foods, fiber, glycemic index, low carb diet, protein, vegan, vegetariancross over foods, fiber, glycemic index, low carb diet, protein, vegan, vegetarian

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You may have heard of the “Portfolio Diet” wherein it has been clinically accepted that increasing the intake of soy based foods can reduce levels of LDL cholesterol as much as some statin drugs.

Well, now it seems that soybeans have another health-giving quality: they also reduce blood pressure.

This latest finding is making quite a bit of noise in medical circles and not without reason. Can you imagine how hard the two largest drug markets (cholesterol and blood pressure) would be hit if the American Heart Association or the American College of Cardiology released a statement saying that soybeans can reduce bad cholesterol and control blood pressure? Just think about it. But that’s where it will stop; in your thoughts. With all the lobbying power of the giant pharmaceutical industry, I seriously doubt that such a statement from an internationally recognized source will ever be released.

However, to date more than 40 clinical trials have clearly shown that soya protein can reduce cholesterol in men and women. The effective dose of soy protein per day appears to range between 25 and 50 grams. Now initial studies show that it is also useful in fighting high blood pressure.

Soybean protein lowers blood pressure

In a report from the Annals of Internal Medicine (July 2005), it seems that use of soybean protein dietary supplements may help reduce high blood pressure.

Soybean products have been commonplace in Asian diets for centuries, and soybeans, as well as its derivative products have long been available in our local health stores and supermarkets. Research has shown that food items like tofu and soymilk can reduce cholesterol levels and lower risks for cancer, heart disease and osteoporosis. If we add the ability to fight high blood pressure to the list of illness and diseases that soy foods are able to combat, then we might just have a super disease killer on our hands.

In the study covered by the Annals, a group of American and Chinese researchers focused on 300 Chinese patients suffering from hypertension. One group was and given 40gms of soy protein while the second group was given wheat-based carbohydrates.

The objective of the trial was to examine the effect of soybean protein supplementation on blood pressure in persons with pre-hypertension or Stage 1 hypertension. The results showed that Soybean protein supplementation resulted in a reduction in systolic and diastolic blood pressure. As such, increased intake of soybean protein may play an important role in preventing and treating hypertension.

The researchers of Tulane University, New Orleans say it’s unclear how soybean products might reduce blood pressure. One theory is that soy proteins widen blood vessels while helping the body do a better job of processing blood sugar.

In a related editorial, Dr. Jeffrey A. Cutler and Dr. Eva Obarzanek of the National Heart, Lung, and Blood Institute in Bethesda, Maryland, state that the new study provides “another important link between blood pressure and dietary macronutrient intake,” but add that further studies are needed before soybean supplements can be recommended to patients with high blood pressure.

Soybeans, soymilk, tofu, bean sprouts, meat substitutes, cookies and even soy-based ice cream are all commonly available. Maybe it is better that you don’t wait for the big medical institutions to start singing praises about soybeans. If you want an edge, perhaps now is the time to start making some changes to your diet. Throw in 40 minutes exercise four times a week and your high blood pressure will really take a dive.

About the author:
Nicholas Webb, of AllAbout Heart Disease, speaks and writes with a passion telling it is as it is; helping others to live life to the full. This article is extracted from his newsletter “The Web’s Heart”.

To subscribe, or read other articles visit The Web’s Heart
To learn more about how to beat heart disease and get into shape visit: http://www.AllAbout-Heart-Disease.com

Tags: blood pressure, cholesterol, heart disease, hypertension, protein, soy, soya, soybeans, tofublood pressure, cholesterol, heart disease, hypertension, protein, soy, soya, soybeans, tofu

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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, vegetarianhealth, Lappe, nutrition, protein, vegetarian

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