The Vegan Life

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"Liberally ingest protein-rich foods – lentils, chickpeas, beans, tempeh, tofu, and other legumes, as well as nuts, seeds, and products made from them." - www.veganhealthstudy.org

"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. As long as the diet contains a variety of grains, legumes, and vegetables, protein needs are easily met."-Physicians Committee for Responsible Medicine website

"The concept of vegetable protein being incomplete is a myth. All grains, legumes, vegetables, nuts, and seeds contain all the essential amino acids; only the proportions vary.....Eating various foods throughout the day will supply your protein needs more than adequately."-The Most Noble Diet, Food Selection and Ethics, by George Eisman, Registered Dietician, published by Diet Ethics, 3835 Rt. 414, Burdett, NY 14818, page 66.

The following information was taken from The Protein Myth, which can be read in its entirety at the website of the -Physicians Committee for Responsible Medicine website (http://www.pcrm.org)/)

PCRM is an organization of "doctors and laypersons working together for compassionate and effective medical practice, research, and health promotion."

The average American consumes about double the amount protein the needs. Also, the main sources of protein are often animal products which high in fat and saturated fat. Protein needs are much less than what most people consume. 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, use the following formula: Body weight (in pounds) X 0.36 = recommended protein intake.

Protein needs are increased for women who are pregnant or breast feeding. In addition, needs are also higher for active persons.

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 control and preventing diseases such as cancer and heart disease. High-carbohydrate, low-fat, moderate-protein diets are also recommended for optimal athletic performance. 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. To achieve permanent weight loss while promoting optimal health, the best diet is a low fat one consisting of grains, legumes, fruits, and vegetables combined with regular physical activity.

Aim for 5 or more servings of grains each day. This may include ½ 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, ½ cup of cooked vegetables, or ½ 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 ½ 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.

All people, regardless of what diet they follow, should eat a balanced diet for optimal health. A diet of potato chips and cup cakes might be vegetarian, but its not a healthy diet. Vegans and vegetarians should plan foran adequate intake of protein. An ongoing Vegan Health Study being done by The Institute of Nutrition, Education, and Research (www.veganhealthstudy.org),

suggests the following:

"Assure an adequate protein intake (approximately 60 to 90 grams per day for vegan adults."

"Liberally ingest protein-rich foods – lentils, chickpeas, beans, tempeh, tofu, and other legumes, as well as nuts, seeds, and products made from them."

According to The Physicians Committee for Responsible Medicine (www.pcrm.org):

"People whose diets were based mainly on plant-derived foods—that is, rice, noodles, beans, and vegetables—were less likely to develop diabetes, compared with people whose diets are fattier or centered on meatier dishes. For example, among people following traditional Japanese diets, diabetes was rare. Studies show that when people moved from Japan to the U.S. and adopted a Western diet, they were much more likely to develop diabetes."

"These studies suggested that meaty, fatty diets cause the body to be more resistant to insulin’s actions. Clinical research studies have shown that adopting a low-fat, plant-derived diet does indeed improve insulin sensitivity, help with weight loss, and reduce blood sugar and cholesterol".

What's For Dinner?

The following recipe comes from Simply Vegan, Quick Vegetarian Meals, by Debra Wasserman, published 1999 by the Vegetarian Resource Group, PO Box 1463, Baltimore, Maryland 21303, page 83.

Serves 6
2 tablespoons oil
1 large onion, chopped
2 cloves garlic, minced
19-ounce kidney beans, drained (or 2 cups cooked kidney bean), mashed
1 cup frozen or fresh corn kernels
1/4 teaspoon oregano
Salt and pepper to taste
Taco shells
Shredded lettuce
Chopped tomatoes

Saute the onion and garlic in oil. Add mashed beans and corn. Add Oregano, salt and pepper and mix well. Heat over medium heat 5 or 10 minutes, stirring occasionally. Add water if necessary to keep the mixture from sticking. Serve in heated taco shells with shredded tomatoes and chopped tomatoes.

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"Until he extends the circle of his compassion to all living things, man will not himself find peace"
Dr. Albert Schweitzer

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