Posted by Arcona on Dec 13, 2008 · Member since Aug 2008 · 15 posts
Hi all,
I am looking for some suggestions on how to get more protein in my diet. Beans, lentils and more beans?
Thanks in advance for your help!
Posted by foofie81 on Dec 13, 2008 · Member since Jul 2007 · 577 posts
Quinoa! It is a very amazing source of protein and someone correct me if I'm wrong, but it is the only grain/seed containing all 9 essential amino acids. There are a lot of great recipes on here for quinoa. You should be able to find it in the bulk bin section if you have a store with bulk bins that is nearby.
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Posted by nmpixie on Dec 13, 2008 · Member since Jan 2008 · 1243 posts
Please speak with a veg-friendly doctor about supplimenting. They should be able to guide you. What about seitan? It's protein-y.
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Posted by greenT on Dec 13, 2008 · Member since Mar 2008 · 553 posts
NUTS! So many kinds, so much protein. They can be easy additions to most meals. Sprinkle on salads, mix in with cereal, add to pasta sauce...you get the picture!
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Posted by laurabs on Dec 13, 2008 · Member since Jul 2006 · 2610 posts
Lentils rock
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Posted by Heliamphora on Dec 13, 2008 · Member since Oct 2006 · 4798 posts
And...
Chickpeas roll ;)b :D
0 likes
Posted by dactylogram931 on Dec 13, 2008 · Member since Jun 2006 · 384 posts
Quinoa! It is a very amazing source of protein and someone correct me if I'm wrong, but it is the only grain/seed containing all 9 essential amino acids. There are a lot of great recipes on here for quinoa. You should be able to find it in the bulk bin section if you have a store with bulk bins that is nearby.
I think hemp seeds do too. I really liked hemp milk the first time I tried it, but then it got kinda eh to me. And if you want a protein _supplement_, they do make rice protein powder. Imo, doesn't taste very good, but then again, neither does soy protein...
0 likes
Posted by underSARAH on Dec 13, 2008 · Member since Jan 2008 · 6499 posts
I thought this was going to be an tofu boycott, or anti vegan thing at first :o Uhm. I agree with everyone else basically ;)b
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Posted by Meggs on Dec 13, 2008 · Member since Jun 2007 · 3572 posts
Um, I like what everyone said here: lentils, quinoa (YUM!), nuts, seitan?
But yea, why not talk to a doctor, then come back here and get some amazing recipes?!
0 likes
Posted by hespedal on Dec 13, 2008 · Member since Mar 2006 · 5259 posts
it's super easy to get adequate protein. i almost never eat soy and don't even think about my protein intake.
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Posted by laurabs on Dec 13, 2008 · Member since Jul 2006 · 2610 posts
Lentils rock
And...
Chickpeas roll ;)b :D
They should start a band! The Pro-Teens? The Mighty Legumes?
0 likes
Posted by Meggs on Dec 13, 2008 · Member since Jun 2007 · 3572 posts
They should start a band! The Pro-Teens? The Mighty Legumes?
LOLOLOLOLOL. My vote goes with The Pro-Teens!
0 likes
Posted by KissMeKate on Dec 13, 2008 · Member since Aug 2007 · 7322 posts
They should start a band! The Pro-Teens? The Mighty Legumes?
LOLOLOLOLOL. My vote goes with The Pro-Teens!
This is why I love Laura. :-*
0 likes
Posted by laurabs on Dec 13, 2008 · Member since Jul 2006 · 2610 posts
They should start a band! The Pro-Teens? The Mighty Legumes?
LOLOLOLOLOL. My vote goes with The Pro-Teens!
This is why I love Laura. :-*
:)>>>
0 likes
Posted by eric christian on Dec 13, 2008 · Member since Mar 2006 · 1501 posts
you guys are funny. most whole grains retain decent amounts of protein. nutritional yeast can be a source for B12.
0 likes
Posted by faunablues on Dec 13, 2008 · Member since Aug 2003 · 9655 posts
Quinoa! It is a very amazing source of protein and someone correct me if I'm wrong, but it is the only grain/seed containing all 9 essential amino acids. There are a lot of great recipes on here for quinoa. You should be able to find it in the bulk bin section if you have a store with bulk bins that is nearby.
I think hemp seeds do too. I really liked hemp milk the first time I tried it, but then it got kinda eh to me. And if you want a protein _supplement_, they do make rice protein powder. Imo, doesn't taste very good, but then again, neither does soy protein...
As it turns out, many many foods have the full set of amino acids. Babies need 9 (to 12... arguable) of the amino acids, adults need 8. It's not so much about contains amino acids as the proportion, apparently. wikipedia has a good table: http://en.wikipedia.org/wiki/Essential_amino_acids#Recommended_daily_amounts As long as you have a decently balanced diet (some legumes, some grains), you should get "complete protein", and from there it's just about how much total protein you're consuming. If you tend to not be so balanced (go days without any legumes, or days without any grains, etc), some of the protein you consume may get wasted (through deamination) since the full set of amino acids aren't available for biosynthesis. In other words, eating tons of protein from one source or the other isn't as good as eating an adequate amount of protein from different types of sources. I guess a soy allergy will wind up forcing you to do this!
I searched for highest protein/lowest cholesterol on nutrition data and got this: http://www.nutritiondata.com/foods-000078000000073000000-w.html lots of soy :/ and egg whites are in there (alas, my attempt at eliminating animal products by 'no cholesterol' failed). But non-soy sources near the top are: vital wheat gluten spirulina (per 100g, so you'd have to eat a LOT) pumpkin seeds peanuts winged beans almonds fava beans lentils red kidney beans mung beans split peas walnuts
I've personally had good results with lentils when recovering/preparing for a blood donation, which is probably a lot to do with their excellent iron content too ;)b
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Posted by Meggs on Dec 13, 2008 · Member since Jun 2007 · 3572 posts
FB, you're really thorough and thoughtful in your responses.
0 likes
Posted by laurabs on Dec 13, 2008 · Member since Jul 2006 · 2610 posts
What are winged beans?
0 likes
Posted by Meggs on Dec 13, 2008 · Member since Jun 2007 · 3572 posts
What are winged beans?
The Winged bean (Psophocarpus tetragonolobus), also known as the Goa bean (kacang botol in Malaysia), is a tropical legume plant native to Papua New Guinea. It grows abundantly in hot, humid equatorial countries, from the Philippines and Indonesia to India, Burma, Thailand and Sri Lanka. It does well in humid tropics with high rainfall.
The winged bean plant grows as a vine with climbing stems and leaves, 3-4 m in height. It is an herbaceous perennial, but can be grown as an annual. It is generally taller and notably larger than the Common bean. The bean pod is typically 15-22 cm (6-9 in) long and has four wings with frilly edges running lengthwise. The skin is waxy and the flesh partially translucent in the young pods. When the pod is fully ripe, it turns an ash-brown color and splits open to release the seeds. The large flower is a pale blue. The beans themselves are similar to soybeans in both use and nutritional content (being 29.8% to 39% protein).
The plant is one of the best nitrogen fixers with nodulation accomplished by the soil bacterium Rhizobium. Because of its ability to fix nitrogen from the atmosphere, the plant requires very little or no fertilizers.
Being a tropical plant, it is sensitive to frost. It will not flower if day length is more than 12 hours. The seeds have a hard coat and it helps to presoak the seeds before planting to hasten germination. The plant grows very quickly, reaching a length of four meters in a few weeks.
Uses
This bean has been called the "one species supermarket" because practically all of the plant is edible. The beans are used as a vegetable, but the other parts (leaves, flowers, and tuberous roots) are also edible. The tender pods, which are the most widely eaten part of the plant, can be harvested within two to three months of planting. The flowers are often used to color rice and pastries. The flavor of the beans has a similarity to asparagus. The young leaves can be picked and prepared as a leaf vegetable, similar to spinach. The roots can be used as a root vegetable, similar to the potato, and have a nutty flavor; they are also much more rich in protein than potatoes. The dried seeds can be useful as a flour and also to make a coffee-like drink. Each of these parts of the winged bean provide a source of vitamin A, vitamin C, calcium, iron, and other vitamins.
Source: WIKI. (all-knowing, of course!)
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Posted by laurabs on Dec 13, 2008 · Member since Jul 2006 · 2610 posts
Phew - good job Meggs!
0 likes
Posted by Meggs on Dec 13, 2008 · Member since Jun 2007 · 3572 posts
Quinoa! It is a very amazing source of protein and someone correct me if I'm wrong, but it is the only grain/seed containing all 9 essential amino acids. There are a lot of great recipes on here for quinoa. You should be able to find it in the bulk bin section if you have a store with bulk bins that is nearby.
Please speak with a veg-friendly doctor about supplimenting. They should be able to guide you. What about seitan? It's protein-y.
NUTS! So many kinds, so much protein. They can be easy additions to most meals. Sprinkle on salads, mix in with cereal, add to pasta sauce...you get the picture!
Lentils rock
And...
Chickpeas roll ;)b :D
Quinoa! It is a very amazing source of protein and someone correct me if I'm wrong, but it is the only grain/seed containing all 9 essential amino acids. There are a lot of great recipes on here for quinoa. You should be able to find it in the bulk bin section if you have a store with bulk bins that is nearby.
I think hemp seeds do too. I really liked hemp milk the first time I tried it, but then it got kinda eh to me.
And if you want a protein _supplement_, they do make rice protein powder. Imo, doesn't taste very good, but then again, neither does soy protein...
I thought this was going to be an tofu boycott, or anti vegan thing at first :o
Uhm. I agree with everyone else basically ;)b
Um, I like what everyone said here: lentils, quinoa (YUM!), nuts, seitan?
But yea, why not talk to a doctor, then come back here and get some amazing recipes?!
-seeds
-nuts
-beans
-other legumes
-leafy greens
-seitan
-quinoa
it's super easy to get adequate protein. i almost never eat soy and don't even think about my protein intake.
Lentils rock
And...
Chickpeas roll ;)b :D
They should start a band! The Pro-Teens? The Mighty Legumes?
They should start a band! The Pro-Teens? The Mighty Legumes?
LOLOLOLOLOL. My vote goes with The Pro-Teens!
They should start a band! The Pro-Teens? The Mighty Legumes?
LOLOLOLOLOL. My vote goes with The Pro-Teens!
This is why I love Laura. :-*
They should start a band! The Pro-Teens? The Mighty Legumes?
LOLOLOLOLOL. My vote goes with The Pro-Teens!
This is why I love Laura. :-*
:)>>>
you guys are funny.
most whole grains retain decent amounts of protein.
nutritional yeast can be a source for B12.
Quinoa! It is a very amazing source of protein and someone correct me if I'm wrong, but it is the only grain/seed containing all 9 essential amino acids. There are a lot of great recipes on here for quinoa. You should be able to find it in the bulk bin section if you have a store with bulk bins that is nearby.
I think hemp seeds do too. I really liked hemp milk the first time I tried it, but then it got kinda eh to me.
And if you want a protein _supplement_, they do make rice protein powder. Imo, doesn't taste very good, but then again, neither does soy protein...
As it turns out, many many foods have the full set of amino acids. Babies need 9 (to 12... arguable) of the amino acids, adults need 8. It's not so much about contains amino acids as the proportion, apparently. wikipedia has a good table:
http://en.wikipedia.org/wiki/Essential_amino_acids#Recommended_daily_amounts
As long as you have a decently balanced diet (some legumes, some grains), you should get "complete protein", and from there it's just about how much total protein you're consuming.
If you tend to not be so balanced (go days without any legumes, or days without any grains, etc), some of the protein you consume may get wasted (through deamination) since the full set of amino acids aren't available for biosynthesis. In other words, eating tons of protein from one source or the other isn't as good as eating an adequate amount of protein from different types of sources. I guess a soy allergy will wind up forcing you to do this!
I searched for highest protein/lowest cholesterol on nutrition data and got this:
http://www.nutritiondata.com/foods-000078000000073000000-w.html
lots of soy :/ and egg whites are in there (alas, my attempt at eliminating animal products by 'no cholesterol' failed). But non-soy sources near the top are:
vital wheat gluten
spirulina (per 100g, so you'd have to eat a LOT)
pumpkin seeds
peanuts
winged beans
almonds
fava beans
lentils
red kidney beans
mung beans
split peas
walnuts
I've personally had good results with lentils when recovering/preparing for a blood donation, which is probably a lot to do with their excellent iron content too ;)b
FB, you're really thorough and thoughtful in your responses.
What are winged beans?
What are winged beans?
The Winged bean (Psophocarpus tetragonolobus), also known as the Goa bean (kacang botol in Malaysia), is a tropical legume plant native to Papua New Guinea. It grows abundantly in hot, humid equatorial countries, from the Philippines and Indonesia to India, Burma, Thailand and Sri Lanka. It does well in humid tropics with high rainfall.
The winged bean plant grows as a vine with climbing stems and leaves, 3-4 m in height. It is an herbaceous perennial, but can be grown as an annual. It is generally taller and notably larger than the Common bean. The bean pod is typically 15-22 cm (6-9 in) long and has four wings with frilly edges running lengthwise. The skin is waxy and the flesh partially translucent in the young pods. When the pod is fully ripe, it turns an ash-brown color and splits open to release the seeds. The large flower is a pale blue. The beans themselves are similar to soybeans in both use and nutritional content (being 29.8% to 39% protein).
The plant is one of the best nitrogen fixers with nodulation accomplished by the soil bacterium Rhizobium. Because of its ability to fix nitrogen from the atmosphere, the plant requires very little or no fertilizers.
Being a tropical plant, it is sensitive to frost. It will not flower if day length is more than 12 hours. The seeds have a hard coat and it helps to presoak the seeds before planting to hasten germination. The plant grows very quickly, reaching a length of four meters in a few weeks.
Uses
This bean has been called the "one species supermarket" because practically all of the plant is edible. The beans are used as a vegetable, but the other parts (leaves, flowers, and tuberous roots) are also edible. The tender pods, which are the most widely eaten part of the plant, can be harvested within two to three months of planting. The flowers are often used to color rice and pastries. The flavor of the beans has a similarity to asparagus. The young leaves can be picked and prepared as a leaf vegetable, similar to spinach. The roots can be used as a root vegetable, similar to the potato, and have a nutty flavor; they are also much more rich in protein than potatoes. The dried seeds can be useful as a flour and also to make a coffee-like drink. Each of these parts of the winged bean provide a source of vitamin A, vitamin C, calcium, iron, and other vitamins.
Source: WIKI. (all-knowing, of course!)
Phew - good job Meggs!
Phew - good job Meggs!
Don't thank me, thank Wiki! ;)
I aim to please.
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