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by Vesanto Melina MS, RD
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The Atkins and low carb crazes have peaked and are fading away; in
the process we learned a thing or two. First, that refined white flour
and refined white sugar are bad, bad, bad for you. Second that when you
cut calories, it’s important to make sure that your menu includes plenty
of protein-packed foods.
What were the disadvantages of the Atkins and low carb diets?
1) An acidic state of ketosis, with accompanying nausea and bad breath.
2) A fibre shortage that ups the risk of constipation, diverticulosis and
cancers of the colon, breast and prostate. (Fibre is only found in plant
foods.)
3) High total fat and saturated fat, linked conclusively to heart
disease.
4) Insufficient fruits and vegetables, causing a lack of phytochemicals,
vitamins and minerals, our protectors against chronic disease such as
cancers and cardiovascular disease.
Yet if we don’t clog up our system with beef burgers and cheese, how do we
get the necessary protein? In beef, about 33 percent of the calories are
from protein; (the rest is from fat, 40 percent of it saturated). In
cheese, 25 percent of the calories come from protein; (the remainder is
fat, mostly saturated, plus a little lactose sugar). Which other foods
provide such high proportions of protein? Check below.
| Food
|
Percentage calories
from protein |
|
Broccoli
|
34% |
|
Kale |
22%
|
|
Mushrooms |
32-50% |
|
Salad greens
|
31% |
|
Spinach |
40% |
|
Beans* |
23-27% |
|
Lentils
|
30% |
|
Kidney beans |
28% |
|
Soybeans |
33% |
|
Tofu, firm |
40% |
|
Veggie “meats” (low fat)
|
69-85%, |
|
Veggie “meats”
(higher-fat) |
56-75% |
| For comparison |
|
| Beef |
33% |
| Cheese |
25% |
* Such as anasazi, black, lima, mung, pinto, red, or white beans; or
split or black-eyed peas.
Of course, one has to eat plenty of broccoli (4 cups cooked or 7 cups
raw) to get the same amount of protein as a 3-ounce burger provides. Yet
vegetarians and raw fooders and are happy to pile their plates with an
assortment of veggies, and they tend to stay slim but well nourished in
the process. Alternatively, one can select from a wide assortment of
veggie burgers at local supermarkets and come up with a delicious and
protein-packed choice for summer barbecues. In addition, veggie burgers
typically add iron, zinc, and vitamin B12 to the diet (check the label).
When I work with clients who are shifting in the direction of plant
foods, a typical challenge is finding practical ways to get protein-rich
meals in the regular course of one’s life. Yet this is easily
accomplished in a variety of settings and with numerous lifestyle
preferences. Shopping malls provide falafels, oriental tofu dishes,
Mexican bean burritos, and veggie hot dogs. Bean, pea, or lentil soups
are excellent slimming choices, anywhere. Beyond peanut butter, bag
lunches can provide a veggie “meat” sandwich, or hummus and pita bread.
The summer picnics of many companies and families include vegetarian
burgers and dogs as an alternative to the meat versions.
Raw foods enthusiasts
discover that an immense assortment of whole plant foods, in large servings, can provide sufficient protein very
simply.
The Ultimate Burger
From
Raising Vegetarian Children (Stepaniak and Melina,
McGraw-Hill)
If you’re introducing others to veggie burgers, have fun
by laying out a spread of “fixin’s,” so everyone can create their
favorite taste combination.
Fixin’s
A variety of mustards, from simple yellow mustard to gourmet Dijon
blends
Soy or other eggless mayo
Ketchup
Barbecue sauce
Pickle relish
Chili sauce
Tomato slices
Sliced dill pickles
Sliced red or white onion
Avocado slices
Lettuce
Sprouts
Soy cheese slices
Veggie bacon, cooked in a little oil, for one minute on each side.
Buns
Get fresh whole wheat bakery rolls or Kaiser buns, in place of regular
hamburger buns.
Burger
Veggie burgers require a different approach to preparation from meat
burgers. They don’t require the long cooking time that meat requires, in
fact if you cook these low-fat burgers for the same length of time, you
will dry them out, and soy protein becomes tough if overcooked.
Whether you are pan-frying your burgers in a little oil to give a
browned flavor, placing them on the barbecue, or heating them in a
microwave, use a minimum of time.
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