Guest guest Posted July 24, 2003 Report Share Posted July 24, 2003 Here are two wonderful articles about veg*n protein. The articles in full (along with a wealth of other information) can be accessed at: http://www.vrg.org/nutrition/protein.htm & http://www.pcrm.org/health/Info_on_Veg_Diets/protein.html Peace, Michelle The Protein Myth The Building Blocks of Life Protein is an important nutrient required for the building, maintenance, and repair of tissues in the body. Amino acids, the building blocks of protein, can be synthesized by the body or ingested from food. There are 20 different amino acids in the food we eat, but our body can only make 11 of them. The 9 essential amino acids which cannot be produced by the body must be obtained from the diet. A variety of grains, legumes, and vegetables can also provide all of the essential amino acids our bodies require. It was once thought that various plant foods had to be eaten together to get their full protein value, otherwise known as protein combining or protein complementing. Intentional combining is not necessary to obtain all of the essential amino acids.1 As long as the diet contains a variety of grains, legumes, and vegetables, protein needs are easily met. Protein Requirements With the traditional Western diet, the average American consumes about double the protein her or his body needs. Additionally, the main sources of protein consumed tend to be animal products which are also high in fat and saturated fat. Most individuals are surprised to learn that protein needs are actually much less than what they have been consuming. The Recommended Dietary Allowance (RDA) for protein for the average, sedentary adult is only 0.8 grams per kilogram of body weight.2 To find out your average individual need, simply perform the following calculation: Body weight (in pounds) X 0.36 = recommended protein intake However, even this value has a large margin of safety, and the body’s true need is even lower. Protein needs are increased for women who are pregnant or breastfeeding. In addition, needs are also higher for active persons. As these groups require additional calories, increased protein needs can easily be met through larger intake of food consumed daily. Extra serving of legumes, tofu, meat substitutes, or other high protein sources can help meet needs that go beyond the current RDA. The Problems with High-Protein Diets High protein diets for weight loss, disease prevention, and enhanced athletic performance have been greatly publicized over recent years. However, these diets are supported by little scientific research. Studies show that the healthiest diet is one that is high-carbohydrate, low-fat, and moderate in protein. Increased intake of whole grains, fruits, and vegetables are recommended for weight control3 and preventing diseases such as cancer4 and heart disease.5 High-carbohydrate, low-fat, moderate-protein diets are also recommended for optimal athletic performance.6 Contrary to the fad diets currently promoted by some popular books, a diet that is high in protein can actually contribute to disease and other health problems. Osteoporosis. Diets that are rich in protein, especially animal protein,7 are known to cause people to excrete more calcium than normal through their urine and increase the risk of osteoporosis. Plant-based diets, which provide adequate protein in addition to calcium through the consumption of leafy green vegetables, beans, and fortified fruit juices, can help protect against osteoporosis. Cancer. Although fat is the dietary substance most often singled out for increasing one’s risk for cancer, animal protein also plays a role. Specifically, certain proteins present in meat, fish, and poultry, cooked at high temperatures, especially grilling and frying, have been found to produce compounds called heterocyclic amines. These substances have been linked to various cancers including those of the colon and breast.8-10 A diet rich in whole grains, fruits, and vegetables is important in decreasing cancer risk,4 not to mention adding more healthful sources of protein in the diet. Kidney Disease. When people eat too much protein, it releases nitrogen into the blood or is digested and metabolized. This places a strain on the kidneys which must expel the waste through the urine. Kidney problems may result in individuals who are susceptible to disease. Cardiovascular Disease. Diets high in fat and saturated fat can increase one’s risk of heart disease. High-protein diets often encourage consumption of meat, eggs, and dairy products, which are all high in cholesterol, fat, and saturated fat. The most popular of the high-protein diets have been described as containing excessive amounts of these artery-clogging products.11 Adequate protein can be consumed through a variety of plant products which are cholesterol-free and contain only small amounts of fat. Weight Loss Sabotage. Many individuals see almost immediate weight loss as a result of following a high-protein diet. In fact, the weight loss is not a result of consuming more protein, but by simply consuming less calories. Over the long run, consumption of this type of diet is not practical as it can result in the aforementioned health problems. As with any temporary diet, weight gain is often seen when previous eating habits are resumed. To achieve permanent weight loss while promoting optimal health, the best strategy involves lifestyle changes including a low-fat diet of grains, legumes, fruits, and vegetables combined with regular physical activity. Protein Checklist High protein diets are unhealthy. However, adequate but not excess amounts of protein to maintain body tissues, including muscle, are still important and can be easily achieved on a vegetarian diet. If you are uncertain about the adequacy of protein in your diet, take inventory. Although all protein needs are individual, the following guidelines can help you to meet, but not exceed, your needs. Aim for 5 or more servings of grains each day. This may include 1/2 cup of hot cereal, 1 oz. of dry cereal, or 1 slice of bread. Each serving contains roughly 3 grams of protein. Aim for 3 or more servings of vegetables each day. This may include 1 cup of raw vegetables, 1/2 cup of cooked vegetables, or 1/2 cup of vegetable juice. Each serving contains about 2 grams of protein. Aim for 2 to 3 servings of legumes each day. This may include 1/2 cup of cooked beans, 4 oz. of tofu or tempeh, 8 oz. of soymilk, and 1 oz. of nuts. Protein content can vary significantly, particularly with soy and rice milks, so be sure to check labels. Each serving may contain about 4 grams to 10 grams of protein. Meat analogues and substitutes are also great sources of protein that can be added to your daily diet. Protein in the Vegan Diet by Reed Mangels, Ph.D., R.D. Summary: It is very easy for a vegan diet to meet the recommendations for protein, as long as calorie intake is adequate. Strict protein combining is not necessary; it is more important to eat a varied diet throughout the day. Some Americans are obsessed with protein. Vegans are bombarded with questions about where they get their protein. Athletes used to eat thick steaks before competition because they thought it would improve their performance. Protein supplements are sold at health food stores. This concern about protein is misplaced. Although protein is certainly an essential nutrient which plays many key roles in the way our bodies function, we do not need huge quantities of it. In reality, we need small amounts of protein. Only one calorie out of every ten we take in needs to come from protein (1). Athletic performance is actually improved by a high carbohydrate diet, not a high protein diet (2). Protein supplements are expensive, unnecessary, and even harmful for some people. How much protein do we need? The RDA recommends that we take in 8/10ths of a gram of protein for every kilogram which we weigh (or about 0.36 grams of protein per pound that you weigh) (1). This recommendation includes a generous safety factor for most people. When we make a few adjustments to account for some plant proteins being digested somewhat differently from animal proteins and for the amino acid mix in some plant proteins, we arrive at a level of 1 gram of protein per kilogram body weight (0.45 grams of protein per pound that you weigh). Since vegans eat a variety of plant protein sources, somewhere between 0.8 and 1 gram of protein per kilogram would be a protein recommendation for vegans. If we do a few calculations we see that the protein recommendation for vegans amounts to close to 10% of calories coming from protein [For example, a 79 kg vegan male aged 25 to 50 years. His RDA for calories is 2900 calories per day. His protein needs might be as high as 79 kg x 1 gram/kg = 79 grams of protein. 79 grams of protein x 4 calories/gram of protein = 316 calories from protein per day. 316 calories from protein divided by 2900 calories = 10.1% of calories from protein]. If we look at what vegans are eating, we find that between 10-12% of calories come from protein (3). This contrasts with the protein intake of non-vegetarians which is close to 15-17% of calories. So, in the US it appears that vegan diets are commonly lower in protein than standard American diets. Remember, though, with protein, more (than the RDA) is not necessarily better. There do not appear to be health advantages to consuming a high protein diet. Diets which are high in protein may even increase the risk of osteoporosis (4) and kidney disease (5). Table 1: Sample Menus Showing How Easy It Is To Meet Protein Needs Protein (gms) Breakfast: 1 cup Oatmeal 6 1 cup Soymilk 9 1 Bagel 9 Lunch: 2 slices Whole Wheat Bread 5 1 cup Vegetarian Baked Beans 12 Dinner: 5 oz firm Tofu 16 1 cup cooked Broccoli 5 1 cup cooked Brown Rice 5 2 Tbsp Almonds 3 Snack: 2 Tbsp Peanut Butter 8 6 Crackers 2 TOTAL 80 grams Protein Recommendations for Male Vegan 63-79 grams [based on 0.8-1 gram of protein per kilogram body weight for 79-kilogram (174-pound) male] Breakfast: 2 slices Whole Wheat Toast 5 2 Tbsp Peanut Butter 8 Lunch: 1 cup Soy Yogurt 12 2 Tbsp Almonds 3 1 Baked Potato 4 Dinner: 1 cup cooked Lentils 18 1 cup cooked Bulgur 6 Snack: 1 cup Soymilk 9 TOTAL 65 grams Protein Recommendation for Female Vegan 50-63 grams [based on 0.8-1 gram of protein per kilogram body weight for 63-kilogram (138-pound) female] Additional food should be added to these menus to provide adequate calories and to meet requirements for nutrients besides protein. Table 2 shows the amount of protein in various vegan foods and also the number of grams of protein per 100 calories. To meet protein recommendations, the typical adult male vegan needs only 2.2 to 2.7 grams of protein per 100 calories and the typical adult female vegan needs only 2.3 to 2.9 grams of protein per 100 calories. These recommendations can be easily met from vegan sources. Table 2: Protein Content of Selected Vegan Foods FOOD AMOUNT PROTEIN PROTEIN (gm) (gm/100 cal) Tempeh 1 cup 31 9.5 Seitan 4 ounces 15-31 21.4-22.1 Soybeans, cooked 1 cup 29 9.6 Veggie dog 1 link 8-26 13.3-20 Veggie burger 1 patty 5-24 3.8-21.8 Lentils, cooked 1 cup 18 7.8 Tofu, firm 4 ounces 8-15 10-12.2 Kidney beans, cooked 1 cup 15 6.8 Lima beans, cooked 1 cup 15 6.8 Black beans, cooked 1 cup 15 6.3 Chickpeas, cooked 1 cup 15 5.4 Pinto beans, cooked 1 cup 14 6.0 Black-eyed peas, cooked 1 cup 13 6.7 Vegetarian baked beans 1 cup 12 5.2 Quinoa, cooked 1 cup 11 3.5 Soymilk, commercial, plain 1 cup 3-10 3-12 Tofu, regular 4 ounces 2-10 2.3-10.7 Bagel 1 medium(3 oz) 9 3.7 Peas, cooked 1 cup 9 3.4 Textured Vegetable Protein (TVP), cooked 1/2 cup 8 8.4 Peanut butter 2 Tbsp. 8 4.1 Spaghetti, cooked 1 cup 7 3.4 Spinach, cooked 1 cup 6 11.0 Soy yogurt, plain 6 ounces 6 6 Bulgur, cooked 1 cup 6 3.7 Sunflower seeds 1/4 cup 6 3.3 Almonds 1/4 cup 6 2.8 Broccoli, cooked 1 cup 5 10.5 Whole wheat bread 2 slices 5 3.9 Cashews 1/4 cup 5 2.7 Almond butter 2 Tbsp 5 2.4 Brown rice, cooked 1 cup 5 2.1 Potato 1 medium(6 oz) 4 2.6 Sources: USDA Nutrient Database for Standard Reference, Release 12, 1998 and manufacturers' information. The recommendation for protein for adult male vegans is around 63-79 grams per day; for adult female vegans it is around 50-63 grams per day (see text). It is very easy for a vegan diet to meet the recommendations for protein. Nearly all vegetables, beans, grains, nuts, and seeds contain some, and often much, protein. Fruits, sugars, fats, and alcohol do not provide much protein, so a diet based only on these foods would have a good chance of being too low in protein. However, not many vegans we know live on only bananas, hard candy, margarine, and beer. Vegans eating varied diets containing vegetables, beans, grains, nuts, and seeds rarely have any difficulty getting enough protein as long as their diet contains enough energy (calories) to maintain weight. [see the sections on Pregnancy, Lactation, and Infants and Children for details about protein needs during these special times.] Table 3 shows the amount of protein in selected foods from animal sources. Many of these foods are high in protein, so high that it may be diffi-cult to remain below the suggested upper limit for protein which is 4.5 grams of protein per 100 calories for adults (6). A varied vegan diet can provide adequate, but not excessive protein. Table 3: Protein Content of Selected Animal-Derived Foods FOOD AMOUNT PROTEIN PROTEIN (gm) (gm/100 cal) Chicken, baked 3 oz 28 17.9 Pork roast 3 oz 25 11.4 Sirloin steak 3 oz. 24 11.4 Flounder, baked 3 oz 21 20.6 Ground beef, lean, baked 3 oz 20 8.9 Cow's milk 1 cup 8 5.1 Cheddar cheese 1 oz 7 6.2 Egg 1 large 6 8.4 Source: USDA Nutrient Database for Standard Reference, Release 12, 1998. The RDA for protein for adult males is 63 grams per day; for adult females it is 50 grams per day. An average of no more than 4.5 grams of protein per 100 calories is recommended (6). A 3-ounce portion of meat or fish is a small portion, about the size of the palm of an adult woman's hand. What about combining or complementing protein? Doesn't that make the protein issue much more complex? Let's look at a little background on the myth of complementing proteins. Protein is made up of amino acids, often described as its building blocks. We actually have a biological requirement for amino acids, not for protein. Humans cannot make nine of the twenty common amino acids, so these amino acids are considered to be essential. In other words, we must get these amino acids from our diets. We need all nine of these amino acids for our body to make protein. Eggs, cow's milk, meat, and fish have been designated as high quality protein (1). This means that they have large amounts of all the essential amino acids. Soybeans, quinoa (a grain), and spinach also are considered high quality protein. Other protein sources of non-animal origin usually have all of the essential amino acids, but the amounts of one or two of these amino acids may be low. For example, grains are lower in lysine (an essential amino acid) and legumes are lower in methionine (another essential amino acid) than those protein sources designated as high quality protein. Frances Moore Lappe, in her book Diet for a Small Planet (7) advocated the combining of a food low in one amino acid with another food containing large amounts of that amino acid. This got to be a very complicated process, with each meal having specific amounts of certain foods in order to be certain of getting a favorable amino acid mix. Many people got discouraged with the complexity of this approach. Actually, Lappe was being overly conservative to avoid criticism from the "Nutrition Establishment." She has since repudiated strict protein combining, saying "In combatting the myth that meat is the only way to get high quality protein, I reinforced another myth. I gave the impression that in order to get enough protein without meat, considerable care was needed in choosing foods. Actually it is much easier than I thought" (8). We recommend eating a variety of unrefined grains, legumes, seeds, nuts, and vegetables throughout the day, so that if one food is low in a particular essential amino acid, another food will make up this deficit (9,10). Even if you ate only one food and not the variety of foods typical of a vegan diet, you would probably get enough protein and essential amino acids (11). Remember, almost all protein sources of non-animal origin contain all of the essential amino acids. You would have to eat a lot of the protein source (if there was only one source of protein in your diet) to meet essential amino acid needs. Table 4 (page 147) shows the amounts of various foods an adult male would have to eat if he relied on a single food source for his protein needs. Females would need about 20 percent less of each food due to the lower protein recommendation for women. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 24, 2003 Report Share Posted July 24, 2003 an excellent couple of articles .... Michelle B [ninashel] Here are two wonderful articles about veg*n protein. The articles in full (along with a wealth of other information) can be accessed at: http://www.vrg.org/nutrition/protein.htm & http://www.pcrm.org/health/Info_on_Veg_Diets/protein.html Peace, Michelle Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 25, 2003 Report Share Posted July 25, 2003 Thanks Michelle will read this all a bit later - food for thought!!! Ju -- ________ Sign-up for your own FREE Personalized E-mail at Mail.com http://www.mail.com/?sr=signup CareerBuilder.com has over 400,000 jobs. Be smarter about your job search http://corp.mail.com/careers Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 14, 2008 Report Share Posted February 14, 2008 Hi there I'm a brit and will be staying (free)ina veg guest house while I visit sick partner. Can you help me please with how much protein pulses/lentils are? I see 1 cup lentils=18gm protein - is that cooked or dry? I need 30gm pr minimum per meal. I can use the measurements at the front of YBS but would welcome any input. don't think they serve tofu/tempeh much. thank you Sally Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 14, 2008 Report Share Posted February 14, 2008 hi Sally I measure mine cooked by simply using my cup measure as a serving ladle. when you have more time, look in " Files " here, Heather made a great list for us. ( though have yet to discover what Horse Gram is) maybe grab some babybels to top up if you need quick access protien? Good journey xxxxx hope all well soon and you look after yourself. mosaic heres a snippet: Pulses--cooked 4.0 g Sweet Peas – canned, 1/2 cup 4.0 g Lima Beans – cooked, 1/2 cup 5.0 g Butter Beans – cooked, 1/2 cup 6.0 g Black Eyed Peas – cooked, 1/2 cup 6.0 g Crowder Peas – cooked, 1/2 cup 6.0 g Cannellini Beans – cooked, 1/2 cup 6.0 g Pinto Beans – cooked, 1/2 cup 7.0 g Garbanzo Beans/Chickpeas - cooked, 1/2 cup 7.0 g Black Beans - cooked, 1/2 cup 7.0 g Kidney Beans - cooked, 1/2 cup 7.0 g Adzuki Beans - cooked, 1/2 cup 7.0 g Great Northern Beans – cooked, 1/2 cup 8.0 g Brown Lentils - cooked, 1/2 cup 8.0 g Navy Beans - cooked, 1/2 cup 10.0 g Fava Beans - cooked, 1/2 cup 11 g Soybeans, Green (edamame) – cooked, 1/2 cup 11 g Soy Beans, Black - cooked, 1/2 cup 14 g Soybeans, Yellow - cooked, 1/2 cup Pulses--raw 6.0 g Horse Gram – raw, 1/2 cup 8.0 g Red, Black Lentils - raw, 1/4 cup 9.0 g Whole Green, White Peas – raw (dried), 1/4 cup 10.0 g Pidgeon Pea - raw, 1/2 cup 11.0 g Cranberry Beans – raw, 1/4 cup 12.0 g Black Gram - raw, 1/2 cup 12.0 g Green, Yellow Split Peas – raw, 1/4 cup 13.0 g Green, French Lentils - raw, 1/4 cup 15.0 g Mung Beans – raw, 1/2 cup , " sallybinky " <sallyl.stratton wrote: > > Hi there > I'm a brit and will be staying (free)ina veg guest house while I visit sick partner. > > Can you help me please with how much protein pulses/lentils are? I see 1 cup > lentils=18gm protein - is that cooked or dry? I need 30gm pr minimum per meal. > > I can use the measurements at the front of YBS but would welcome any input. don't think > they serve tofu/tempeh much. > > thank you > > Sally > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 14, 2008 Report Share Posted February 14, 2008 LOL yes I want to know what Horse Gram is too!!! Tina mosaic58 Thu, 14 Feb 2008 14:06:17 +0000 Re: veg protein hi Sally I measure mine cooked by simply using my cup measure as a serving ladle. when you have more time, look in " Files " here, Heather made a great list for us. ( though have yet to discover what Horse Gram is) maybe grab some babybels to top up if you need quick access protien? Good journey xxxxx hope all well soon and you look after yourself. mosaic heres a snippet: Pulses--cooked 4.0 g Sweet Peas – canned, 1/2 cup 4.0 g Lima Beans – cooked, 1/2 cup 5.0 g Butter Beans – cooked, 1/2 cup 6.0 g Black Eyed Peas – cooked, 1/2 cup 6.0 g Crowder Peas – cooked, 1/2 cup 6.0 g Cannellini Beans – cooked, 1/2 cup 6.0 g Pinto Beans – cooked, 1/2 cup 7.0 g Garbanzo Beans/Chickpeas - cooked, 1/2 cup 7.0 g Black Beans - cooked, 1/2 cup 7.0 g Kidney Beans - cooked, 1/2 cup 7.0 g Adzuki Beans - cooked, 1/2 cup 7.0 g Great Northern Beans – cooked, 1/2 cup 8.0 g Brown Lentils - cooked, 1/2 cup 8.0 g Navy Beans - cooked, 1/2 cup 10.0 g Fava Beans - cooked, 1/2 cup 11 g Soybeans, Green (edamame) – cooked, 1/2 cup 11 g Soy Beans, Black - cooked, 1/2 cup 14 g Soybeans, Yellow - cooked, 1/2 cup Pulses--raw 6.0 g Horse Gram – raw, 1/2 cup 8.0 g Red, Black Lentils - raw, 1/4 cup 9.0 g Whole Green, White Peas – raw (dried), 1/4 cup 10.0 g Pidgeon Pea - raw, 1/2 cup 11.0 g Cranberry Beans – raw, 1/4 cup 12.0 g Black Gram - raw, 1/2 cup 12.0 g Green, Yellow Split Peas – raw, 1/4 cup 13.0 g Green, French Lentils - raw, 1/4 cup 15.0 g Mung Beans – raw, 1/2 cup , " sallybinky " <sallyl.stratton wrote: > > Hi there > I'm a brit and will be staying (free)ina veg guest house while I visit sick partner. > > Can you help me please with how much protein pulses/lentils are? I see 1 cup > lentils=18gm protein - is that cooked or dry? I need 30gm pr minimum per meal. > > I can use the measurements at the front of YBS but would welcome any input. don't think > they serve tofu/tempeh much. > > thank you > > Sally > _______________ Climb to the top of the charts! Play the word scramble challenge with star power. http://club.live.com/star_shuffle.aspx?icid=starshuffle_wlmailtextlink_jan Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 14, 2008 Report Share Posted February 14, 2008 According to wikipedia, horse gram is " one of the lesser known beans. " No kidding! Sharon in CA Tina Castronovo <tcastronovo18 Thursday, February 14, 2008 6:08:36 AM RE: Re: veg protein LOL yes I want to know what Horse Gram is too!!! Tina mosaic58 Thu, 14 Feb 2008 14:06:17 +0000 Re: veg protein hi Sally I measure mine cooked by simply using my cup measure as a serving ladle. when you have more time, look in " Files " here, Heather made a great list for us. ( though have yet to discover what Horse Gram is) maybe grab some babybels to top up if you need quick access protien? Good journey xxxxx hope all well soon and you look after yourself. mosaic heres a snippet: Pulses--cooked 4.0 g Sweet Peas – canned, 1/2 cup 4.0 g Lima Beans – cooked, 1/2 cup 5.0 g Butter Beans – cooked, 1/2 cup 6.0 g Black Eyed Peas – cooked, 1/2 cup 6.0 g Crowder Peas – cooked, 1/2 cup 6.0 g Cannellini Beans – cooked, 1/2 cup 6.0 g Pinto Beans – cooked, 1/2 cup 7.0 g Garbanzo Beans/Chickpeas - cooked, 1/2 cup 7.0 g Black Beans - cooked, 1/2 cup 7.0 g Kidney Beans - cooked, 1/2 cup 7.0 g Adzuki Beans - cooked, 1/2 cup 7.0 g Great Northern Beans – cooked, 1/2 cup 8.0 g Brown Lentils - cooked, 1/2 cup 8.0 g Navy Beans - cooked, 1/2 cup 10.0 g Fava Beans - cooked, 1/2 cup 11 g Soybeans, Green (edamame) – cooked, 1/2 cup 11 g Soy Beans, Black - cooked, 1/2 cup 14 g Soybeans, Yellow - cooked, 1/2 cup Pulses--raw 6.0 g Horse Gram – raw, 1/2 cup 8.0 g Red, Black Lentils - raw, 1/4 cup 9.0 g Whole Green, White Peas – raw (dried), 1/4 cup 10.0 g Pidgeon Pea - raw, 1/2 cup 11.0 g Cranberry Beans – raw, 1/4 cup 12.0 g Black Gram - raw, 1/2 cup 12.0 g Green, Yellow Split Peas – raw, 1/4 cup 13.0 g Green, French Lentils - raw, 1/4 cup 15.0 g Mung Beans – raw, 1/2 cup , " sallybinky " <sallyl.stratton wrote: > > Hi there > I'm a brit and will be staying (free)ina veg guest house while I visit sick partner. > > Can you help me please with how much protein pulses/lentils are? I see 1 cup > lentils=18gm protein - is that cooked or dry? I need 30gm pr minimum per meal. > > I can use the measurements at the front of YBS but would welcome any input. don't think > they serve tofu/tempeh much. > > thank you > > Sally > _______________ Climb to the top of the charts! Play the word scramble challenge with star power. http://club.live.com/star_shuffle.aspx?icid=starshuffle_wlmailtextlink_jan Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 14, 2008 Report Share Posted February 14, 2008 LOL. Thanks for checking that out! I don't think I'll be trying that one anytime soon... Tina > > swylie2002 > Thu, 14 Feb 2008 09:16:27 -0800 > Re: Re: veg protein > > According to wikipedia, horse gram is " one of the lesser known beans. " > > No kidding! > > Sharon in CA > > > > Tina Castronovo <tcastronovo18 > > Thursday, February 14, 2008 6:08:36 AM > RE: Re: veg protein > > LOL yes I want to know what Horse Gram is too!!! > > Tina > > mosaic58 > Thu, 14 Feb 2008 14:06:17 +0000 > Re: veg protein > > > > > > > > > > > > > > hi Sally > > I measure mine cooked by simply using my cup measure as a serving > > ladle. > > > > when you have more time, look in " Files " here, Heather made a great > > list for us. > > ( though have yet to discover what Horse Gram is) > > > > maybe grab some babybels to top up if you need quick access protien? > > Good journey > > xxxxx hope all well soon and you look after yourself. > > mosaic > > > > heres a snippet: > > Pulses--cooked > > 4.0 g Sweet Peas – canned, 1/2 cup > > 4.0 g Lima Beans – cooked, 1/2 cup > > 5.0 g Butter Beans – cooked, 1/2 cup > > 6.0 g Black Eyed Peas – cooked, 1/2 cup > > 6.0 g Crowder Peas – cooked, 1/2 cup > > 6.0 g Cannellini Beans – cooked, 1/2 cup > > 6.0 g Pinto Beans – cooked, 1/2 cup > > 7.0 g Garbanzo Beans/Chickpeas - cooked, 1/2 cup > > 7.0 g Black Beans - cooked, 1/2 cup > > 7.0 g Kidney Beans - cooked, 1/2 cup > > 7.0 g Adzuki Beans - cooked, 1/2 cup > > 7.0 g Great Northern Beans – cooked, 1/2 cup > > 8.0 g Brown Lentils - cooked, 1/2 cup > > 8.0 g Navy Beans - cooked, 1/2 cup > > 10.0 g Fava Beans - cooked, 1/2 cup > > 11 g Soybeans, Green (edamame) – cooked, 1/2 cup > > 11 g Soy Beans, Black - cooked, 1/2 cup > > 14 g Soybeans, Yellow - cooked, 1/2 cup > > > > Pulses--raw > > 6.0 g Horse Gram – raw, 1/2 cup > > 8.0 g Red, Black Lentils - raw, 1/4 cup > > 9.0 g Whole Green, White Peas – raw (dried), 1/4 cup > > 10.0 g Pidgeon Pea - raw, 1/2 cup > > 11.0 g Cranberry Beans – raw, 1/4 cup > > 12.0 g Black Gram - raw, 1/2 cup > > 12.0 g Green, Yellow Split Peas – raw, 1/4 cup > > 13.0 g Green, French Lentils - raw, 1/4 cup > > 15.0 g Mung Beans – raw, 1/2 cup > > > > , " sallybinky " > > <sallyl.stratton wrote: > > > > > > Hi there > > > I'm a brit and will be staying (free)ina veg guest house while I > > visit sick partner. > > > > > > Can you help me please with how much protein pulses/lentils are? I > > see 1 cup > > > lentils=18gm protein - is that cooked or dry? I need 30gm pr > > minimum per meal. > > > > > > I can use the measurements at the front of YBS but would welcome > > any input. don't think > > > they serve tofu/tempeh much. > > > > > > thank you > > > > > > Sally > > > > > > > > > > > > > > > > > > > > > _______________ > Climb to the top of the charts! Play the word scramble challenge with star power. > http://club.live.com/star_shuffle.aspx?icid=starshuffle_wlmailtextlink_jan > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 14, 2008 Report Share Posted February 14, 2008 thanks Mosaic - will check files - should have thought of that - you are a legend!! love Sally On 14 Feb 2008, at 14:06, mosaic wrote: > hi Sally > I measure mine cooked by simply using my cup measure as a serving > ladle. > > when you have more time, look in " Files " here, Heather made a great > list for us. > ( though have yet to discover what Horse Gram is) > > maybe grab some babybels to top up if you need quick access protien? > Good journey > xxxxx hope all well soon and you look after yourself. > mosaic > > heres a snippet: > Pulses--cooked > 4.0 g Sweet Peas – canned, 1/2 cup > 4.0 g Lima Beans – cooked, 1/2 cup > 5.0 g Butter Beans – cooked, 1/2 cup > 6.0 g Black Eyed Peas – cooked, 1/2 cup > 6.0 g Crowder Peas – cooked, 1/2 cup > 6.0 g Cannellini Beans – cooked, 1/2 cup > 6.0 g Pinto Beans – cooked, 1/2 cup > 7.0 g Garbanzo Beans/Chickpeas - cooked, 1/2 cup > 7.0 g Black Beans - cooked, 1/2 cup > 7.0 g Kidney Beans - cooked, 1/2 cup > 7.0 g Adzuki Beans - cooked, 1/2 cup > 7.0 g Great Northern Beans – cooked, 1/2 cup > 8.0 g Brown Lentils - cooked, 1/2 cup > 8.0 g Navy Beans - cooked, 1/2 cup > 10.0 g Fava Beans - cooked, 1/2 cup > 11 g Soybeans, Green (edamame) – cooked, 1/2 cup > 11 g Soy Beans, Black - cooked, 1/2 cup > 14 g Soybeans, Yellow - cooked, 1/2 cup > > Pulses--raw > 6.0 g Horse Gram – raw, 1/2 cup > 8.0 g Red, Black Lentils - raw, 1/4 cup > 9.0 g Whole Green, White Peas – raw (dried), 1/4 cup > 10.0 g Pidgeon Pea - raw, 1/2 cup > 11.0 g Cranberry Beans – raw, 1/4 cup > 12.0 g Black Gram - raw, 1/2 cup > 12.0 g Green, Yellow Split Peas – raw, 1/4 cup > 13.0 g Green, French Lentils - raw, 1/4 cup > 15.0 g Mung Beans – raw, 1/2 cup > > , " sallybinky " > <sallyl.stratton wrote: > > > > Hi there > > I'm a brit and will be staying (free)ina veg guest house while I > visit sick partner. > > > > Can you help me please with how much protein pulses/lentils are? I > see 1 cup > > lentils=18gm protein - is that cooked or dry? I need 30gm pr > minimum per meal. > > > > I can use the measurements at the front of YBS but would welcome > any input. don't think > > they serve tofu/tempeh much. > > > > thank you > > > > Sally > > > > > Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You are posting as a guest. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.