Guest guest Posted February 22, 2000 Report Share Posted February 22, 2000 Hi everybody, I'm in sort of a dilemma here. I have called myself vegetarian all along because consciously I am vegetarian, but still living at home and amidst carnivores with a food budget I have had to eat the occasional steak or ham or whatever. Anyway, my dad finally sided with me and said to my mom that I should be allowed to cook for myself if I feel that deeply about not eating meat; however, my mother being a nutrition fanatic argued that I wouldn't get enough protein. It is my understanding from a nutrition show I had to watch for biology once that grains and beans combined can provide as much complete protein as meat. Is this true? And if so, can anyone give me simple, inexpensive recipes with which to utilize these two things every day? Rice is the most available grain where I live. I LOVE black beans and rice, but I know if I eat that every day I'll end up going back to the steak and ham. Hehe. Don't want that!! Also, is there a veggie burger on the market that I should look into purchasing which will also provide me with a good amount of protein? Another question: which veggies provide the most amount of protein? If anybody has any other ideas of inexpensive ideas on how to get proper protein while going 100% veggie, they would be GREATLY appreciated! I know that it is true that veggies who eat a variety of foods will get more than enough protein, but as I am on a budget I don't think I will have that sort of variety, so that's why I'm worried about what has most protein, etc. etc. Thanks, in advance! Happy vegging! Emmy ____ Get Your Private, Free Email at http://www.hotmail.com Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 22, 2000 Report Share Posted February 22, 2000 In a message dated 2/22/00 5:59:02 PM Pacific Standard Time, Mystic_Night writes: << my mother being a nutrition fanatic argued that I wouldn't get enough protein. >> Emmy, the first thing to be aware of is that omnivores eat *so* many times the protein they should and suffer health consequences as a result. As a woman, you need to be particularly aware of the fact that the more protein you eat, the more calcium gets leached out of your bones. Osteoporosis is not caused by not getting enough calcium, it is caused by *losing* too much calcium by eating too much protein. I've added some extra links that might help your mother understand the benefits of your diet. Good luck, Carol <A HREF= " http://www.vrg.org/nutrition/protein.htm " >Protein in the Vegan Diet -- The Vegetarian Resource Group</A> Eating a vegan diet is not simply healthy. It is healthier! Vegans tend to eat less fat, and they have lower cholesterol levels And importantly, a plant-based diet provides enough protein, meeting the amount recommended by the World Health Organization. All nutritional needs are met (see question about vitamin B-12), and many of the problems associated with eating meat and dairy are avoided. In fact, the consumption of meat and dairy has been linked to heart disease and certain types of cancer. Further, excess protein can lead to health problems, including a depletion of calcium (see question about calcium). <A HREF= " http://www.vegan.org/ " >Vegan Action</A> FAQ VII. Common Dietary Concerns Those considering a vegetarian diet generally worry about getting enough nutrients, since the belief that meat is a necessary part of keeping strong and healthy is still extremely widespread. Armed with decades of nutritional research data, the PCRM addresses this issue head-on: " The fact is, it is very easy to have a well-balanced diet with vegetarian foods. Vegetarian foods provide plenty of protein. Careful combining of foods is not necessary. Any normal variety of plant foods provides more than enough protein for the body's needs. Although there is somewhat less protein in a vegetarian diet than a meat-eater's diet, this actually an advantage. Excess protein has been linked to kidney stones, osteoporosis, and possibly heart disease and some cancers. A diet focused on beans, whole grains and vegetables contains adequate amounts of protein without the 'overdose' most meat-eaters get. " <A HREF= " http://www.eatveg.com/vegstuff/argument.htm#VII " >How to Win an Argument with a Meat Eater</A> Although vegetarian diets are lower in total protein and a vegetarian's protein needs may be somewhat elevated because of the lower quality of some plant proteins, protein intake in both lacto-ovo-vegetarians and vegans appears to be adequate (16). <A HREF= " http://www.eatright.org/adap1197.html " >ADA: Vegetarian Diets</A > <A HREF= " http://www.olympus.net/messina/answers.html#q43 " >Answers From the Experts</A> (Scroll down to question from 15 year old vegan) <A HREF= " http://www.hacres.com/html/protein.html " >Protein and Propaganda</A> <A HREF= " http://www.pcrm.org/health/Info_on_Veg_Diets/protein.html " >PCRM--Heal th--The Protein Myth</A> <A HREF= " http://www.vegsource.com/nutrition " >VegSource -- Nutritional Info</A > <A HREF= " http://www.vegsource.com/articles/high.protein.htm " >Why high protein diets fail</A> <A HREF= " http://www.vegsource.com/harris/going_vegan.htm " >On Going Vegan</A> <A HREF= " http://www.vegsource.com/super_eight_foods.htm " >Super Eight Food Groups</A> <A HREF= " http://www.vegsource.com/food_groups.htm " >The New Four Food Groups</ A> <A HREF= " http://www.aicr.org/faddiets.htm " >Weight Loss - Fad Diets - American Institute for Cancer Research</A> Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 22, 2000 Report Share Posted February 22, 2000 Emmy, DON'T WORRY. (Or don't let others worry you...) You won't have any lack of protein on a vegetarian diet, especially if you eat a little dairy every once in a while. Here's an interesting fact: Sunflower seeds do contain all the 8 essential amino acids, just like meat does. (Everyone has been telling me for so many years that vegetarian sources of protein are incomplete, etc., etc. but it's not always true. Sunflower seeds ARE a complete protein.) Another interesting fact: You do NOT have to combine grains and beans at every meal in order to get " complete " proteins. As long as you eat different sources of protein during the day or over two days, you're okay. (Only once in all my readings and experiences I have heard of someone who was lacking in protein, and it was because of some digestive disorder. This person had to combine her proteins at every meal, but this is extremely rare.) Also, the protein requirements for our bodies are much lower than people think, unless you're a growing teenager or a pregnant woman, so it's not hard at all to meet those requirements. I don't have the figures, but if you do some research on the internet, you'll find out very easily. A good book to read: " Diet for a New America " . I'm pregnant (second child), have been lacto-vegetarian for about 7 or 8 years, and never worried about combining foods to get " complete " protein. I have exclusively breastfed my baby for over 10 months and remained vegetarian all the time (even though many people were always trying to make me believe I was " irresponsible " to do " this " to my baby...) and he's a big, healthy, happy boy, very active and intelligent. By the way, I'm on a budget too, so I don't eat anything fancy or premade. A lot of nice, simple items are cheap. There are tons of different kinds of beans and grains you can try. I can't even afford nuts which are a good source of protein (like almonds and almond butter). Here's where I get my protein: - hearty soups with veggies, tomatoes, lentils and rice or barley - tofu (BBQ, in balls, patties, etc.) - TVP (in spaghetti sauce, chili, taco mix, etc.) - whole grain bread (sourdough is better) - sunflower and sesame seeds - cheese (occasionnally) - chick pea (or other beans) salads (with veggies and italian style dressing) - chili with red kidney beans, or black beans, or pinto beans - hummus (chick pea spread with tahini, lemon juice and garlic) - a little dairy every once in a while (especially yogurt) Hope this helps a bit. I suggest you search the web a bit and find what the American Diet Association (not sure of the name of the organization) says about a vegetarian diet. They totally agree that it's good, and even better than a meat diet. Show it to your mom, she'll be convinced. Also, when she sees that you're healthy, your hair and eyes are shiny and you're full of energy even after a meal, she might start being less nervous, and maybe even think of trying it for herself! Good luck! Marilou Emmy O'Malley wrote: > " Emmy O'Malley " <Mystic_Night > > Hi everybody, > > I'm in sort of a dilemma here. I have called myself vegetarian all along > because consciously I am vegetarian, but still living at home and amidst > carnivores with a food budget I have had to eat the occasional steak or ham > or whatever. Anyway, my dad finally sided with me and said to my mom that I > should be allowed to cook for myself if I feel that deeply about not eating > meat; however, my mother being a nutrition fanatic argued that I wouldn't > get enough protein. > > It is my understanding from a nutrition show I had to watch for biology > once that grains and beans combined can provide as much complete protein as > meat. Is this true? And if so, can anyone give me simple, inexpensive > recipes with which to utilize these two things every day? Rice is the most > available grain where I live. I LOVE black beans and rice, but I know if I > eat that every day I'll end up going back to the steak and ham. Hehe. Don't > want that!! > > Also, is there a veggie burger on the market that I should look into > purchasing which will also provide me with a good amount of protein? > > Another question: which veggies provide the most amount of protein? > > If anybody has any other ideas of inexpensive ideas on how to get proper > protein while going 100% veggie, they would be GREATLY appreciated! I know > that it is true that veggies who eat a variety of foods will get more than > enough protein, but as I am on a budget I don't think I will have that sort > of variety, so that's why I'm worried about what has most protein, etc. etc. > > Thanks, in advance! > > Happy vegging! > Emmy > > ------------ Quote Link to comment Share on other sites More sharing options...
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