Protein is important. Most of us know that. Your body needs protein to form new cells and repair old ones. Protein also supplies fuel for meeting our body’s energy needs.
 |
| Sources of protein |
Knowing “we need protein” is not enough
The problem in our diet isn’t lack of protein; rather, it’s the excess of unhealthy calories and saturated fats that go along with all that protein we’re eating.
Bottom line: we need to be smarter about
the kind of protein we consume.
HOW MUCH PROTEIN DO WE NEED?
 |
| Source: WHO (World Health Organization) |
VEGETABLE PROTEIN: THE BEST CHOICE
A 2010 analysis of data from the Nurses Health Study shows that red meat intake is associated with higher risk of coronary heart disease.
Good sources of vegetable protein include legumes, nuts, seeds and peanut butter; and tofu, tempeh and other soy products. Eggs are another excellent source of protein, having more than 6 grams of protein in the whites (and only 70 calories) per egg.
VEGETARIANS LIVE LONGER THAN MEAT EATERS
In one of the largest studies to date (published in the journal JAMA Internal Medicine), researchers from Loma Linda University in California report that vegetarians outlast meat eaters.
Among a group of 70,000 participants, researchers determined that vegetarians had a 12% lower risk of death compared with nonvegetarians.
“One of the most plausible potential reasons contributing to this beneficial association is perhaps the absence or reduction of meat intake,” says Dr. Michael J. Orlich, the program director of the preventive-medicine residency at Loma Linda University. Red meat has been fingered as a potential culprit because of its high levels of saturated fat and cholesterol, which can clog up arteries.
While there is a fair amount of evidence linking red-meat consumption to higher mortality, other factors could also be at play. “It could also be that consumption of various plant foods may be beneficially associated with reduced mortality, so we definitely want to look at those things on the food level in the future,” says Orlich.
The fact that American vegetarians consume more fiber and vitamin C could have influenced the results of the study, and this underscores the need for better understanding of how diet impacts longevity.
RECIPES
Low-fat black bean chili
Ingredients:
1 pound black beans
2 cups chopped onions (about two large)
1 cup chopped sweet pepper (red, yellow or green)
3 cloves garlic, crushed
2 teaspoons chili powder
2 teaspoons cumin
2 teaspoons dried cilantro
1 28-ounce can tomatoes
Directions
Soak beans according to package directions. Rinse. Add all ingredients except tomatoes to three quarts water. Bring to boil, then reduce to low heat. Simmer for about two hours, until beans are soft and water is gone. Add tomatoes. Cook until tomatoes are heated. Add salt and pepper to taste. Garnish with fat-free sour cream and chopped green onions. Serves 6.
Nutrition analysis (per serving): 290 calories, 18 grams of protein, less than 1 gram of fat, 15 grams of fiber.
Ingredients:
1 tablespoon olive oil
1 onion, chopped
1 red pepper, chopped
2 cloves garlic
1 cup lentils—red, green or brown all end up about the same color
1/8 teaspoon cinnamon
1/4 teaspoon ginger
1/4 teaspoon powdered cloves
1/8 teaspoon cayenne pepper
1 1/2 teaspoon cumin
Directions
In large pot, sauté onion, pepper and garlic in oil. Add other ingredients and two quarts water. Bring to boil. Reduce heat and simmer 11/2 hours. Puree in blender if desired. Serves 6.
Nutrition analysis (per serving): 110 calories, 9 grams of protein, 2 grams of fat, 4 grams of fiber.
Sources: Stanford School of Medicine.
Alexandra Sifferlin for Time healthland
University of Rochester Medical Center
