Articles-Nutrition
Eggs in One Basket
Are all proteins the same?
By Sophia Schweitzer
Eggs in one Basket
At least five times a week, I stir-fry tofu with vegetables, simmer lentils or toss walnuts on my rice, skipping the richer taste of meat. According to the American Dietetic Association, I belong to the 30 million Americans who explore a vegetarian-eating pattern. There is much evidence that cutting down on animal protein may lower risk for heart disease and cancer. In addition, vegetarians say it’s a friendlier approach when it comes to environmental, ecological and ethical issues. Whatever the reason, meatless meals are going mainstream with an increasing number of dietary options..
As an active woman and athlete, you are smart to ask about the protein value of meat-replacement products and vegetarian foods. Are they just as tasty, easy to prepare and nutritious as chicken breast, protein powders or lean meat? Can they meet your needs when you are training for a marathon or lifting weights? "Absolutely," says Stella Lucia Volpe, Ph.D., R.D., associate professor and director of the Center for Nutrition in Sport and Human Performance at the University of Massachusetts in Amherst. "Now, more than ever before, it’s easy to get all the nutrients you need from vegetarian meals." All it takes, she explains, is to understand what proteins are and how they function in the body.
Protein facts
Proteins are chains of amino acids linked together in distinct sequences that are vital to our health. The human body can manufacture most of these amino acids as long as a balanced daily diet provides the so-called "essential" ones. Animal products—eggs, milk and cheese—contain all essential amino acids. Soy products—soybeans, soymilk, tofu, tempeh and textured vegetable protein—are just as complete. In February 2002, a high-tech protein, derived from a fungus and popular in Europe, made its appearance on U.S. supermarket shelves: In taste and texture resembling chicken meat, Quorn™ as it’s called, also provides full protein. But many other foods such as nuts, seeds, legumes and grains, give us a fair amount of essential amino acids. "The key is a daily variety of these foods to ensure you ingest the full range," says Volpe. "The thought used to be that you needed to get protein combinations all in one meal, but now we know that getting the spectrum throughout the day is good. You can have beans for lunch and brown rice for dinner, or all-natural peanut butter on celery sticks for a snack and whole-wheat pasta with vegetables later on. Hummus, made of sesame seeds and garbanzo beans, makes a quick, complete snack."
Getting the right amount of protein is critical. The protein-depleted athlete feels tired and easily fatigued. Her hair is not growing, and her complexion is dull. Colds and infections may linger. Proteins are necessary to make red blood cells, hormones, enzymes, skin, nails, hair and connective tissue. They are part of a healthy immune system, and they build muscle. Ah, muscle! That’s what we’re after, right? No wonder we distrust vegetarian foods and boost our diets with tuna and steaks. "Adding extra protein to your diet does not add extra muscle," says Glenn Gaesser, Ph.D., a professor in Exercise Physiology at the University of Virginia in Charlottesville. "Exercise, not extra protein, builds strength and muscle. What’s important is that an athlete consumes enough calories to provide energy." The ideal fuel, especially for high-intensity exercise such as weight lifting, he explains, comes from carbohydrates. If carbohydrates aren’t available, the body will break down protein, but, says Gaesser, "You are burning it instead of using it to build muscle structures and enzymes. It’s not something you want to do." What about adding protein, over and above a calorie-adequate diet and over and above the recommended amounts of protein as outlined below? Again, not a good idea. The body still won’t use it for muscle mass. In fact, too much protein may compromise calcium supplies and upset fluid, acid-base and nitrogen balances, all essential to good performance, Gaesser explains.
A veggie day
All this is good news for those of us who want to try vegetarian alternatives. As a general rule of thumb, athletes require five to six small portions of protein, about the size of the palm of a hand a day. This is true for weightlifters and long distance runners alike. It’s easily found in meat-free choices. A vegetarian day with adequate protein may look like this:
Breakfast: Cup of soymilk with cereal or two tablespoons of all-natural peanut butter on whole-wheat toast
Lunch: Cup of brown rice with half a cup of beans (Add veggies for extra protein.)
Dinner: Stir-fried tofu or tempeh; or whole-wheat pasta sprinkled with nuts or seeds (Again, add vegetables for extra protein.)
Snacks: Cup of soy yogurt; half a cup of hummus; glass of soymilk; or hard-boiled eggs (do not eat the yolk)
Is vegetarian food convenient? Natalie Florence, a track and field runner studying at the University of Colorado in Boulder, has no time to cook laborsome meals. She opted to skip animal products five years ago at age 15. Today, she is NCAA qualified and is one of the nation’s top athletes. How does she manage? She orders pizza and then tops it with soy cheese, loves teriyaki tofu readily available in stores, eats peanut butter and jelly sandwiches, and favors burritos. "Protein," she says, "is not a problem at all."
Jackie Berning, Ph.D., R.D., a spokeswoman for the American Dietetic Association at the University of Colorado in Colorado Springs, is more concerned about nutrients other than protein that may fall short in a vegetarian-oriented diet.
"Vitamin B12 can only be found in animal products," she says. "If you are cutting back on cheese, milk and eggs, as well as meat, you may need a supplement. It’s also more difficult to get enough calcium when your diet is this strict. In addition, zinc and iron may be insufficient." Berning recommends that anyone who is considering switching to meat-free meals should consult with a registered dietitian first.
Shakes occasionally
Whey or soy protein shakes that have a perfect balance of nutrients are convenient alternatives as well. They are great when you are on the road. Berning, a nutrition consultant for the Denver Broncos, works with several athletes who skip the meat. "A sports team often eats set meals at the hotel," says Berning. "That’s the biggest challenge when you want to go vegetarian, and that’s a good time to carry along protein shakes."
When you are in a rush, shakes fill a valuable need. But keep in mind that protein powders are not the answer to regular meal replacements. The reality is that such supplements can’t provide you with the variety of nutrients you get when you eat a varied diet. For your body to work at optimum capacity it needs thousands of micronutrients from a large spectrum of foods that all work together. Consider a smoothie made of yogurt, frozen raspberries, a banana and cranberry juice, in addition to protein powder. Remember that you cannot capture vital nutrients in just one shake. So shake when you must.
To get all your vitamins and minerals, stick with real foods for your vegetarian protein snacks when possible: crackers and soy cheese, a cup of skim milk or yogurt, a tasty bean dip. And don’t forget the humble egg. OK, it’s not sexy, but it’s cheap, healthy, easy to prepare and a superior protein source. Five egg whites have 40 grams of protein, and egg whites contain no cholesterol or fat. Hard-boil a few eggs at a time and nibble the white. Or scramble egg whites with a few chopped vegetables tossed in for an easy omelet.
Vegetarian meals have the reputation of being tasteless and dry. "True," says Berning, "tofu in and of itself has no flavor, but it will pick up the flavors of whatever you cook it with." Vegetarian burgers vary largely in texture, moistness and taste. Berning suggests yo start out substituting just a little tofu or ground soy in your chicken or beef recipe, then work your way up to a completely meat-free meal. Try out a variety of products and experiment with spices, heart-healthy sauces and herbs. Your body will be thankful for the change.
Food combinations and foods that don’t use animal protein (vegan):
Grains with nuts or seeds
Grains with legumes
Legumes with nuts and seeds
Soy products, especially tofu and tempeh
Mycoprotein, marketed as Quorn™
Food combinations that use some dairy products (Lacto-ovo vegetarian):
Milk or a spoonful of yogurt added to beans
All dairy products and eggs
Examples:
Beans and rice with tortilla and bean enchilada; chili and cornbread with lentil soup and toast
Whole-wheat bread topped with nut butters
Whole-wheat pasta sprinkled with nuts or seeds
Vegetarian burgers made with textured vegetable protein (soy) (Read the label to make sure soy is in them)
Yogurt flavored with fresh cilantro on black beans
Good sources for more information:
www.eatright.org; Bowes & Church’s Food Values of Portions Commonly Used: Lippincott Williams & Wilkins Publishers; ISBN: 0397554354; 17th edition (January 15, 1998)
Original Article:
http://www.eas.com/NutritionArticles/Eggs-in-one-Basket
