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Business News/ Opinion / Protein power for vegetarians
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Protein power for vegetarians

Get the protein you need from foods instead of supplements

Photographs: iStockphotoPremium
Photographs: iStockphoto

One of the more common questions I’m asked by patients is whether it’s safe to consume protein supplements. Most often, their gym instructors have told them they need these to build muscle. And if you’re vegetarian, you may well be told you will never be able to get enough protein from vegetarian sources.

Proteins are essential nutrients for the body—they are one of the building blocks of body tissue, and serve as a fuel source. But what I find disturbing is that the recommended protein supplement intake is usually 2g per kilogramme of body weight, sometimes even more. Now if you plan to enter a national weightlifting championship, that would be understandable. If not, this dose is plain absurd, and likely to lead to medical complications like indigestion, bloating, hypertension, even kidney disorders.

Like all vitamins and micronutrients, every individual’s protein needs are different. One has to take into account a person’s medical status—diabetes, kidney disease, etc.—and be careful not to exceed the protein limit, which is restricted in these conditions. A normal healthy individual requires 0.8-1g of protein per kilogramme of body weight. But if someone is suffering from a kidney disorder, a high-protein diet may worsen kidney function, because the body may have trouble eliminating all the waste products of protein metabolism. Also, some high-protein diets restrict carbohydrate intake so much that they can result in nutritional deficiencies or insufficient fibre intake, which can cause problems such as bad breath, headaches and constipation. Many a time, high-protein diets include foods such as red meat and full-fat dairy products, which may increase the risk of heart disease—and, according to a recent World Health Organization study, meat could even be carcinogenic.

For vegetarians, finding complete proteins—or amino acids, the building blocks of protein—is tough. There are 20 different amino acids that can form a protein, and nine that the body can’t produce on its own. These are called essential amino acids and we need to include these in our diet because we can’t make them ourselves. A “complete" protein must contain all nine of these essential amino acids in roughly equal amounts.

Meat and eggs are complete proteins, while beans and nuts aren’t.

If you are looking for complete sources of vegetarian protein, here are some options you can incorporate in your diet.

Chia seeds

Protein: 4g per 2 tbsp serving

One of the highest sources of omega-3 fatty acids, chia seeds contain more fibre than most seeds and nuts. They are a powerhouse of iron, calcium, zinc and antioxidants. They can even help in weight loss since they absorb liquid, making you feel satiated. They can be added to puddings and smoothies.

Buckwheat

Protein: 6g per 1 cup serving, cooked

This can be ground and used as flour, or you can eat hulled kernels as cereal, like oatmeal. It helps improve blood circulation and lower blood cholesterol. The Japanese have converted it into soba noodles, which are available in India as well.

Hummus and pita

Protein: 7g in one wholewheat pita and 2 tbsp of hummus

Both wheat and rice lack the amino acid lysine. Chickpeas, however, have plenty of lysine—a perfect reason to tuck into the West Asian staple.

Hemp seeds

Protein: 10g per 2 tbsp serving

These seeds contain significant amounts of all nine essential amino acids, as well as magnesium, zinc, iron and calcium. They’re also a rare vegan source of essential fatty acids, like omega 3.

Quinoa

Protein: 8g per one cup serving, cooked

It is full of fibre, iron, magnesium and manganese, and is a terrific substitute for rice. It can be used to make muffins and cookies, or can be eaten as breakfast cereal.

Rice and beans/lentils

Protein: 7g per one cup serving

Most beans/lentils are low in the amino acid methionine and high in the amino acid lysine, while rice is almost deficient in lysine and high in methionine. Eaten together, beans/lentils and rice make a complete protein.

Peanut butter sandwich

Protein: 15g per two-slice sandwich with 2 tbsp of peanut butter

Peanut butter on wholewheat bread is an easy snack that provides all the essential amino acids and has plenty of healthy fats.

Soy

Protein: 10g per half cup serving (firm tofu) or 15g per half cup serving

Soy is a complete protein. It’s important to choose the firmest tofu available—the harder the tofu, the higher the protein content. Those with oestrogen-related medical issues like certain cancers or thyroid imbalance should consult a doctor first about how much soy they can consume.

Spirulina with grains or nuts

Protein: 4g per 1 tbsp

This member of the algae family is not a complete protein, since it lacks the methionine and cysteine amino acids. Just add grains, oats, nuts or seeds, and you have a complete protein.

****

Home-made protein shakes

Some ingredients to make your own power booster

Begin with milk, which provides about 9g of protein per serving (250ml). The kind of milk you use—skimmed or whole milk—depends on your caloric goals but doesn’t change the protein content. If you are a vegan, opt for soy milk, which has 6-8g of protein per serving (about 250ml). For thicker consistency, use a serving of curd; it has an extra 8-10g of protein.

Ricotta cheese, made from whey protein, is the perfect replacement for standard protein powder. It packs 14-16g of protein per serving (125g) and is digested quickly, providing an immediate boost. Cottage cheese, made with casein protein, replaces slow-digesting casein protein powder. Use this if you want to provide your muscles with a prolonged supply of protein. Casein also aids in appetite suppression. Cottage cheese contains 12-14g of protein per serving (100g). With a helping of both cheeses, the protein content in your shake increases by at least 26g. If you cannot eat cheese, use silken tofu as a replacement. It blends into a creamy, smooth consistency and provides around 4g of protein per serving. About 30g of nuts or seeds, such as almonds, peanuts or hulled sunflower seeds, add 6-8g of protein to your shake.

Fruits add taste and natural sweetness to an otherwise bland protein shake, and also add another 1-2g of protein. Their natural sugars also negate the need for synthetic sugars.

Vishakha Shivdasani is a Mumbai-based medical doctor with a fellowship in nutrition. She specializes in controlling diabetes, cholesterol and obesity.

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Published: 02 Nov 2015, 07:57 PM IST
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