In Search Of Protein

by Alden Smith

It is common knowledge that we cannot survive without protein.  A diet based on carbohydrates, which gives us fuel for everyday activities, is dangerous. The lack of protein in our diet means that we have no muscle building caloric intake, a byproduct of protein. Our muscles will fade away, and atrophy without protein.  Some authorities believe that 15 to 25% of our caloric intake should be from protein.  This can vary depending on age and amounts of activity and exercise.  When speaking of vegetarianism, the question always arises about the need for protein and how people eating a plant based diet can survive without meat and dairy products.  It really is a matter of how your diet is handled.  This article will focus on the vegetarian lifestyle, and how protein is incorporated into the vegetarian diet.

Facts On Protein

Protein is required for:

• Growth
• Tissue repair
• Producing required essential hormones and enzymes
• Providing energy if carbohydrate sources aren't available. 
  

A lot of factors determine our daily protein intake. 

• Height
• Gender
• Weight
• Age
• Lifestyle   
  

A good protein calculator can be found online at www.unjury.com/reg/calculator.shtml.  This gives you a good "jumping off" point.

Sources of Protein

One thing that should be understood is that protein from plant based foods and that from meat based foods are the same in nature.  The greatest difference lies in the fact that meat also contains fat and cholesterol raising components with the protein.  With plant based protein, this dangerous mix is eliminated. The amino acids, building blocks of protein, are the exactly the same.  The World Health Organization recommends that we require only 5% protein in our diet.  I personally think it should be higher - around 20% - but I am not a scientist.  Here's a good quote that leaves me laughing every time I see it: "The beef industry has contributed to more American deaths than all the wars of this century, all natural disasters, and all automobile accidents combined. If beef is your idea of "real food for real people" you'd better live real close to a real good hospital." contributed to Neal Barnard, M.D. Let's look at some fruits and vegetables to get some idea of how much protein they have:

• Oranges - 8%
• Oatmeal - 15%
• Romaine lettuce - 34%
• Brown rice - 8%
• Cantaloupe - 9%
• Carrots - 10%
• Cucumbers - 24%
• Tomatoes - 16%
• Spinach - 49%
• Broccoli - 33%
  

The Case For Soy

Research shows that soy contains 90% protein.  Meat contains 91%.  The two are one and the same in terms of protein composition, including amino acids. Soy has been used for centuries in Asian and Eastern countries.  These products are gaining wide popularity in the West. This unique source of protein helps reduce fat in the diet.  Just about everyone uses soy sauce in one form or another.  A more unique form of soy is tofu, a cheese like substance formed from soymilk and rich in minerals.  Tofu is an excellent source of high-quality protein, polyunsaturated fats and B vitamins. Tempeh is made of whole, cooked soybeans.  This chewy cake is a good source of fiber protein, polyunsaturated fats and lecithin. It also contains useful amounts of calcium, iron, magnesium, potassium, and some B vitamins. Soymilk is made from ground soybeans. In the process, soybeans are mixed with water to form a milk-like liquid. It is very beneficial to people who are lactose intolerant, and is an excellent source of protein, B-vitamins and iron.

In Conclusion

Protein is certainly a necessary building block for the human body.  Everyone needs a daily dose of protein, no matter what source it comes from.  Vegetarians get a real bashing from the beef and dairy industry, who proclaim that the lack of protein from beef in a vegetarian's diet is cause for concern, and is unhealthy at the very least.  We need to consider the many cultures have lived for centuries on a vegetarian diet, and also look at the fact that people in Asian countries are not obese like the American public.  The sad part of this is the fact that obesity is now becoming a problem in Asian nations.  Studies show that since the introduction of fast food in China and Asian countries, the population is becoming considerably heftier. The same is true in France.  To the thinking person, a vegetarian diet makes the most sense.  We have shown here how protein is readily available from a plant based diet.  It is up to each individual to make the right choice.

Interested in more healthy eating ideas? Consider locally grown produce

Alden Smith is an award winning author and regular contributor to DoItYourself.com. He writes on a variety of subjects, and excels in research.