I was misinformed. ~ Humphrey Bogart in the film, Casablanca
Everyone's first question: Where do you get your protein?
Since Mark's change in diet in May 2009, we’ve learned more about nutrition then we’d ever have imagined, and now we wonder: Where did we get our original ideas about healthy eating? What is it that we think we know about protein? Have we been brainwashed by advertising?
In junior high school Home Economics, we learned about four food groups and were given a visual: a graphic of a food pyramid that has changed many times over the years, and recently morphed into a plate divided into 4 unequal portions. The USDA (United States Department of Agriculture) nutrition recommendations have been revised so often, that they provide a history link on their website, documenting the changes to their guidelines, going back to 1916.
The USDA provides phenomenal services to Americans, but it's important to remember that they offer dietary guidelines. And don't wait for them to go through their processes for updating their information. Take advantage of all the online scientific research and make your own conclusions.
Rooted in Research: A Plant-based Diet is Healthy
Somehow, I had the idea that meat is the best source of complete protein. But every living thing - animals, plants, single cell organisms - contains protein. So, if we eat plants, we must be taking in protein, right? But is it enough protein?
It's easy to do an online search to find out what the protein requirements are for a healthy adult. An adult requires a diet of 5-10% protein, coincidently the same proportion of protein in breast milk. Beans, and almost all vegetables, contain 5%+ protein, so it’s extremely easy to meet this requirement.
Meat and dairy products do have a higher protein content than plant-based foods. However, plant-based foods provide all the protein humans need.
Can a "top of the food chain" creature do well on a plant-based diet? Yes! Think of large herbivores: for example elephants. Look what elephants do with 5% protein. A "gee whiz" fact: Current paleontological research shows that dinosaur herbivores grew larger than dinosaur carnivores!
Rooted in Research: A Plant-based Diet is Healthy
Somehow, I had the idea that meat is the best source of complete protein. But every living thing - animals, plants, single cell organisms - contains protein. So, if we eat plants, we must be taking in protein, right? But is it enough protein?
It's easy to do an online search to find out what the protein requirements are for a healthy adult. An adult requires a diet of 5-10% protein, coincidently the same proportion of protein in breast milk. Beans, and almost all vegetables, contain 5%+ protein, so it’s extremely easy to meet this requirement.
Meat and dairy products do have a higher protein content than plant-based foods. However, plant-based foods provide all the protein humans need.
Can a "top of the food chain" creature do well on a plant-based diet? Yes! Think of large herbivores: for example elephants. Look what elephants do with 5% protein. A "gee whiz" fact: Current paleontological research shows that dinosaur herbivores grew larger than dinosaur carnivores!
Recipe du Jour
Despite taking 14 months to compile all my recipes into a family cookbook, I forgot this one! My daughter remembered it though - because it's delicious - and my daughter-in-law asked for it. Similar to Waldorf Salad, this recipe needs no mayonnaise.
Fall Fruit Salad
Serves 4-6
Juice of one lemon
1 cup apple (2-3), cored and cubed - don't peel, go for color, red, green, yellow
1 cup orange (2), peeled and cubed
1/2 cup raisins, try golden raisins
1/2 cup walnuts, chopped
1 cup celery, chopped (2-3 stalks)
1-2 Tbsp honey, to taste
Put the fresh lemon juice in a 6 cup bowl. Add the cubed apple and, to prevent browning, toss with the lemon juice. Add the rest of the ingredients, mix, cover and give a few minutes to allow the flavors to blend. Serve at room temperature, or make early in the day, and chill in the refrigerator.
Coming Soon
I've heard that only meat and dairy provide complete protein. What about that?
The Only Protein NOT Present in Plants: Casein
I now believe that eating mostly vegetables does make one feel better - and it really makes your health numbers better, too. Just came from the doctor for a yearly check-up and my cholesterol is down 30 points after a month of mostly veggies! WOW!
ReplyDeleteYay! It's amazing that all you have to do is feed your body veggies, and let it do its job of keeping us healthy! And I agree, you sure do feel better...and in my case...much more energetic! By the way, I LOVE your blog, TheZenQuilter.blogspot.com.
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