Just a quick adder on the quality of protein in veg diets. Some people think you can't get enough quality protein from veg sources. Its just not true.
Following are the 8 necessary amino acids for humans, and their percentages in composition compared to milk. The only one really out of whack is methionine at 55%. But by eating some foods richer in methionine can help balance this out. Brazil nuts are way high -- 250 % higher than milk. And seseme seeds, avacados, eggs, brussel sprouts all exceed the methionine compostion of milk (relative to other amino acids.) Even with balancing, a veg diet might end up at 80% or so methionine of the compositition of milk. But there are no studies that milk has the deal balance of methionine relative to other amino acids. Its probably a good mix for calves, but not necessarily needed by adult humans. I can't find any studies on it. Regardless, by increasing protein intake by 20% over your target (which is pretty nebulous figure to start with, anywhere from 30-80 grams) one would achieve the same amount of methionine as in a dairy diet. Meat has about 15% more methionine per gram of protien than milk, so a 25-30 % or so greater load of veggie protien compared to a meat diet would give a similar level of methionine (its not all meat it would not have to be 30-40% which would be needed for equal methionine levels for a pure meat diet). So still, 8 oz firm tofu, 2 glasses of milk, a brazil nut, a slice of avocado, an oz of cheese and lots of veggies gives you 65-75 grams of protein -- 25-30%% over a target of 50 grams. Thus such a diet would be eqivalent in methionine levels (and higher in other essential amino acids) compared to a meat diet. Tryptophan______119.70% Threonine______ 98.30% Isoleucine______89.10% Leucine_________84.30% Lysine__________90.20% Methionine______55.00% Phenylalanine___109.20% Valine__________81.90% --- In [email protected], anonymousff <[EMAIL PROTECTED]> wrote: > > Hey thanks (and to everyone who responded). That is a well-thought out > response based on your first-hand experience. I have been reading > about diet for years and would not have been able to synthesize all > I've learned that succinctly. > > I'm going to give buffalo meat, very low in fat and low in saturated > fat, wild alaskan salmon and free range chicken, twice per day, for a > month and see how it all goes. > > Again, thanks > > --- In [email protected], akasha_108 <[EMAIL PROTECTED]> wrote: > > > > anonymousff <[EMAIL PROTECTED]> wrote: > > > > > > After many years of following a primarily vegetarian diet I have > > > blimped out with no end in sight. It's clear that the grains, startchy > > > veggies, beans will keep packing the pounds on my already not small > > >frame. > > > > > > So, after much research I am now adding some form of meat to my diet > > > twice daily, 3-4 ounces each time. > > ... > > > I'd really be interested in hearing from others who gave up their > > > vegetarian diet and added meat back in their diet. > > > > I went through the same thing some years ago -- figuring out that rice > > and beans and veggies were not an ideal diet -- though the doctor, > > Rothenberg?, at the LA av place told me, "excellent diet, thats all > > you need" > > > > I read a lot, got into the theory behind zone and atkins, tried a lot > > of high protein and "protein adequate" (a zone phrase) food > > combinations. And researched food compostions pretty deeply --created > > a large spreadsheet dumping data from dept ag data base (excellent > > food composition source). > > > > One thing I was able to confirm is that you can get all the protein, > > of the right type, from a veg diet. There are 8 amino acids that your > > body can't produce, and things like tofu and milk -- combined with > > healthy servings of vegetables ( vegs have protein too, just fairly > > "diluted relative to their mass) gives an amino acid mix similar to > meat. > > > > After 30 years or so, I played with eating eggs, chicken, fish, but no > > red meat. One issue with fish is the surprisingly high mercury > > levels, so I abandoned eating that regularly. Though all animal > > products have their curse (perhaps literally) -- hormones in > chickens etc. > > > > And I cut way down on carbs -- I gave up, for the most part, grains > > and beans. And things like honey (I have not used sugar since my teens > > -- except in specialty things once in a while). And I cut way down on > > fruit. > > > > I think the problem with a ru diet is not the lack of protein but the > > high level of carbs which do lots of damage to your system over time. > > People switch to meat thinking their problem is low protein when its > > really high carbs. > > > > You need about 50-60 grams of protein /day if you lead a "normal > > life" - athletes in training need 100 or so. And need varies by sex, > > size etc. Actually protein need is not a settled area. The UN I think > > sets levels at 30-40. The tests for protein deficiency are bsed on > > testing nitrogen levels -- and some studies have shown a total rice > > diet did not bring subjects into protein deficiency. > > > > Lots of people eat more protein than they need, which is just then > > used as calories. Eating "adequate protein" is a good target. > > > > If you have acess to good firm fresh tofu, i find it a good source. > > Some tofu in supermarkets is horrible stuff. But most healthfood > > stores carry reasonable to good stuff. I bake mine at low heat -- 200 > > or so, until it turns a light golden brown. It becomes delicious this > > way -- IMO, can then be easily slice -- very thin if you want, add to > > stir fry, etc, and keeps a very long time. > > > > Good firm tofu provides about 5 grams of protein / oz. (Look at > > pacakge, it varies by producer and desnity). So 8 oz of tofu divided > > between meals (2-3 oz / meal) plus a couple of cups for milk (9g > > prot/cup) gives you 58 grams / day. And if you eat healthy servings of > > vegetables (not beans or squashes, but greens, broccoli, asparagus, > > carrots, celery, etc) you can pick up an extra 10 grams of p. / day -- > > plus all the other benefits of fresh vegetables. > > > > So even 6 oz of tofu, one cup of milk, and lots of fresh veggies will > > give you 50 grams of good quality protein. No need for meat if you > > have ethical, ecological or other misgivings about it. > > > > I tend to mix it up -- I have added 1 free-range no-hormone eggs to my > > diet per day (6g) (or so), 4-8 oz firm tofu (20-40 g), a bit of low > > fat cheese (5-10g), a couple of cups of skim milk (in coffee and tea > > mostly) (18 g) , a skinless chicken breast once in a while (20-30 g). > > A few nuts now and then -- not regualrly -- too heavy for me. And lots > > of fresh vegies (10 g), and fruit only as an occasional treat. The > > protein to carb ratio of such exceeds the zone, but is not as drastic > > as atkins. > > > > And protion size is critical. I generally eaten good foods - but too > > much of anything is bad. Try eating half the portion size as "normal" > > for a week and see if you feel ok. > > > > And fasting once a week -- i did that regualry on thursday in my TMO > > days, i have found to be a great habit. And extending the fast the > > second (even thrid day) if I feel good. > > > > hope this helps. > > > ------------------------ Yahoo! Groups Sponsor --------------------~--> Get fast access to your favorite Yahoo! Groups. Make Yahoo! your home page http://us.click.yahoo.com/dpRU5A/wUILAA/yQLSAA/JjtolB/TM --------------------------------------------------------------------~-> To subscribe, send a message to: [EMAIL PROTECTED] Or go to: http://groups.yahoo.com/group/FairfieldLife/ and click 'Join This Group!' Yahoo! Groups Links <*> To visit your group on the web, go to: http://groups.yahoo.com/group/FairfieldLife/ <*> To unsubscribe from this group, send an email to: [EMAIL PROTECTED] <*> Your use of Yahoo! Groups is subject to: http://docs.yahoo.com/info/terms/
