The BBC's idea of protein

[Guest guest]

I think their education is dated. Apparently plant protein is low quality

and it's essential to combine foods

 

http://www.bbc.co.uk/health/nutrition/basics_protein.shtml

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Protein - Highs and Lows

Protein plays an essential role in building and repairing your body. But

whether it helps a fingernail to grow or heals a sore muscle, for example,

depends very much on what the protein is made up of.

 

This is because protein consists of smaller units called amino acids, which

chain together in many different combinations to achieve different things.

Some amino acid chains are created by your body, but some - indispensable

amino acids - must come from your diet. Though all animal and plant cells

contain some protein, the amount and the quality of the protein varies a

lot.

 

High biological value foods contain enough indispensable amino acids for an

adult diet and are considered to be good quality protein. Meat, fish and

eggs sit in this category.

 

Low biological value foods don't contain enough indispensable amino acids.

Plant foods, such as pulses, nuts and seeds, are in this group.

 

So, if you're vegetarian or vegan, you need to do some clever

protein-combining at meal times to ensure that the amino acid of one protein

(e.g. soya milk) can compensate for the deficiencies of another (e.g. muesli

with nuts and seeds).

 

Protein Combining for Vegetarians and Vegans

 

Because plant foods only contain some but not all of the protein elements

needed by your body, they need to be mixed together to ensure your good

health.

 

Vegetarians

 

Foods such as eggs, nuts, seeds, beans, pulses, vegetable protein foods and

soya products all contain protein. Plus, there are small amounts in grains

and dairy products. It's quite easy to combine 2 or 3 of these to make sure

you're getting enough protein. Here are some ideas for tasty combinations:

 

Bran flakes with milk and sunflower seeds (grain + dairy product + seed)

Grated cheese and baked beans on toast (dairy product + bean + grain)

Egg-fried rice with chick peas (grain + egg + pulse)

Yogurt dip with aubergine curry and naan (dairy product + grain)

Vegans

 

If you're vegan and don't eat dairy products or eggs, there's no reason to

feel limited. Here are some ideas:

 

Muesli with nuts, seeds and soya milk (nut + grain + seed + soya)

Tomato and lentil soup with bread (pulse + grain)

Stir-fried tofu, vegetables and rice (tofu + grain)

Quorn chilli, kidney beans and corn tortilla (Quorn + pulse + grain)

How Much Is Enough?

 

Fast fact:

Did you know that the egg is the most complete form of protein there is?

However, you'd have to eat at least eight eggs a day to get all the protein

you need. Be sensible, include them as part of a balanced and varied diet.

 

Health professionals recommend that protein makes up 10-15% of your diet.

They suggest that adult males eat 55.5g of protein every day and adult

females eat 45g every day.

 

In real terms, eating a moderate amount of protein - in one or two meals

every day - should give you all the protein you need.

 

The need to eat it daily is worth emphasising because your body can't store

protein - you can't stock up on it by bingeing on protein once a week.

Simply eating a variety of foods every day is all you need to do

 

http://www.bbc.co.uk/health/nutrition/basics_protein.shtml

[Guest guest]

re: BBC's recommendations ... doh!

 

Quorn is not even vegan [ egg white ] ... another dumb food technologists

idea.

 

> Vegans

>

> If you're vegan and don't eat dairy products or eggs, there's no

> reason to feel limited. Here are some ideas:

>

> Quorn chilli, kidney beans and corn tortilla (Quorn + pulse + grain)

> How Much Is Enough?

 

Shame the supermarkets just did not go for seitan instead but the

chemists that make up junk supermarket food probably got confused at the

idea of a food with only three ingredients all which you can read without

a science degree.

 

> Hi there crisps-loving vegans,

>

> Do you mean that even the beef- and prawn-flawoured crisps really are

> 100% vegan? What are those flawours come from?

 

do go there Sandra!

 

it'll be beef flavoured crisps today ... bacon sandwiches tomorrow!

 

john