There is a general buzz about high protein in the world currently however it is very important to understand the optimum amount of protein in a well balanced diet.
One question and argument often presented by people misinformed by many years of faulty education regarding a vegetarian lifestyle is - Why partake of a high protein vegetarian diet? Before we answer that, I think the bigger question would be how much protein does a person require daily?
It is all dependent on one's weight and height if one wishes to be specific about it, but the average daily need ranges from 50 to 65 grams per day. A high protein diet is not necessarily a healthy one. It's a common misconception that a vegetarian diet is deficient in protein and we hear this even amongst doctors and supposedly health professionals. Time and time again this has been disputed.
A hundred grams of beef would give 36.12 grams of protein while the nearest plant source to that amount would be pumpkin seeds at a whopping 32.97 grams per 100 grams protein. Realistically speaking however nobody really consumes pumpkin seeds daily right? Ok how about with a 100 grams of peanut butter one can get 25.09 grams of protein. Believe it or not plants are also sources of protein. So do we really have to be worried about protein deficiency with a vegetarian protein diet? Not really especially if you are living in a first world country.
There may be a slight challenge of balance for those living in developing countries hence a need for a vegetarian protein diet. A study done Young VR, entitled "Soy Protein in Relation to Human Protein and Amino acid Nutrition" concluded that well-processed soy-protein isolates and soy-protein concentrates can serve as the major, or even sole, source of protein intake and that their protein value is essentially equivalent to that of food proteins of animal origin.
It's all about eating a balanced diet, ladies and gentlemen, in as much as you also need to include into the equation the carbohydrates and fats. There are other benefits of protein derived from non animal sources. A study done by Washburn S. entitled "Effect of Soy Protein Supplementation on Serum Lipoproteins, Blood pressure, and Menopausal symptoms in Perimenopausal women" explains that soy protein showed significant improvements in lipid and lipoprotein levels, blood pressure, and perceived severity of vasomotor symptoms.
It is all about embracing healthy meal ideas from various cultures of the world to give that variety in your vegetarian meals. Take for example soy beans, you can use them in various shapes and forms to create delicious high protein vegetarian and vegan recipes such as soybean hummus, baked koftas, soy pancakes, bean curry, sprout stirfry, soups and refreshing soy drinks just to name a few.
The meat industry is filled with controversy as to the inhumane methods employed in the slaughter of animals as well as the bad side effects of a cholesterol diet. People don't consume meat for its protein. It takes 350 liters of water to produce a bag of potato chips but to produce a pound of beef it necessitates 10,000 liters.
By incorporating vegetarian protein diet for you and your family, you not only receive the expected daily requirements, you improve your health and the health of our planet.
In this way healthy eating is healthy living!
