Is Non-Animal Protein Second Class Proetin by Jane Thurnell-Read

When people become vegetarian or vegan, they often worry about getting enough protein. Many new vegetarians feel they must eat a lo of milk, cheese and eggs to ensure that they get adequate levels of protein.

Why Is Protein Important?

Without protein we would be dead! Amino acids, the building blocks of protein, are used in the body to make enzymes, some hormones, cellular machinery (organelles), muscles, skin, hair, nails and blood. Proteins also make antibodies to fight infections.

First And Second Class Protein

The body can manufacture some of the amino acids, but others need to be taken in food. For a long time nutritionists talked about first class protein - meat, fish, eggs and milk, and second class protein beans, grains and nuts. First class protein contains all the amino acids, whereas second class proteins contain only some. Putting two different second class proteins together can ensure that you get the full range of amino acids. for examples beans and wheat give you the full range of  amino acids needed by human beings. Baked beans on toast or refried beans in a wrap do this. It is interesting that a lot of traditional vegetarian and vegan dishes automatically combine amino acids in the dish so that you get the full range. At one time it was thought that the two second class proteins had to be eaten close together, but it is now widely recognised that this is not necessary and that they can be eaten at different meals.

But are vegetarian and vegan protein sources really second class? They may be in the sense that they do not have the full range of amino acids, although in practice this is much less important than was once thought. BUT they are first class in ways that make animal proteins second class, because they have more fibre, less cholesterol and less saturated fats than animal protein sources. Consumption of animal protein has been implicated in many of the diseases that we fear most  - cancers of the colon and liver, heart disease and obesity.

How Much Protein Do We Need?

As babies, our mothers’ milk provided the protein that we needed to grow healthy and strong. Cow’s milk has about three times the amount of protein found in human breast milk. Once babies start eating solid foods, plant sources can easily provide them with all the protein that they need. Only 10 percent of the total calories consumed by the average human being need to be in the form of protein. The recommended dietary allowance for both men and women is 0.80 grams of protein for every kilogram (2.2 pounds) of body weight. People with special needs, such as pregnant women, are advised to get a little more. If a vegan eats a reasonably varied diet and consumes a sufficient amount of calories, he or she will undoubtedly get enough protein. (Information source)

Non-Animal Protein Sources

While virtually all vegetarian foods contain some protein, soybeans deserve special mention. Soybeans contain all the essential amino acids and surpass all other plant foods in the amount of protein that they can deliver to humans. The human body is able to digest 92 percent of the protein found in meat and 91 percent of the protein found in soybeans. The availability of many different and delicious soy products (e.g., tempeh, tofu, and soy-based varieties of hot dogs, burgers, and ice cream) in grocery and health-food stores suggests that the soybean, in its many forms, can accommodate a wide range of tastes. (Information source)

Other rich sources of non-animal protein include legumes, nuts, seeds, food yeasts, and freshwater algae. Although most people do not want to eat lots of food yeasts (such as nutritional yeast and brewer’s yeast) or algae, they are extremely nutritious and tasty additions to many types of dishes, including soups, gravies, breads, casseroles, and dips.

Percentage of Calories From Protein (Value per 100 Grams Edible Portion)
From the U.S. Department of Agriculture’s National Nutrient Database for Standard Reference, 2005

Fruits
Apple      2%
Banana      5%
Cantaloupe    10%
Grapefruit     8%
Grapes      4%
Honeydew melon    6%
Orange      8%
Papaya      6%
Peach      9%
Pear      3%
Pineapple     4%
Strawberry     8%
Tangerine     6%
Tomato   19%
Watermelon     8%

Grains
Barley    14%
Brown rice     8%
Buckwheat   15%
Millet    12%
Oatmeal   17%
Rye    18%
Wheat germ   26%
Wheat (hard red)  15%
Wild rice   16%

Legumes, Raw
Garbanzo beans  21%
Kidney beans   58%
Lentils    34%
Lima beans   24%
Navy beans   37%
Soybeans   35%
Split peas   29%

Nuts and Seeds
Almonds   15%
Cashews   13%
Filberts     9%
Peanuts   18%
Pumpkin seeds  18%
Sesame seeds   12%
Sunflower seeds  16%
Walnuts (black)  15%

Vegetables, Raw
Artichokes   28%
Beets    15%
Broccoli   33%
Brussels sprouts  31%
Cabbage   24%
Cauliflower   32%
Cucumbers   17%
Eggplant   17%
Green peas   27%
Green pepper   17%
Kale    26%
Lettuce    36%
Mushrooms   56%
Mustard greens  41%
Onions      9%
Potatoes   18%
Spinach   50%
Turnip greens   20%
Watercress   84%
Yams      5%
Zucchini   30%

Going vegetarian or eating less meat, fish and dairy products can seem a scary thing to do, but much of our obsession with the importance of animal protein is driven by the farming and food processing industries rather than good science. Non-animal protein is not second class - in fact most scientists and nutritionists no longer use the term. A vegetarian or vegan diet can lead to lasting health and a sense that you are not involved in the exploitation of animals.

Visit Veg Cooking for ideas, check out our tasty vegetarian and vegan recipes and read how you can adapt every day recipes to be more humane.

Copyright 2009 Jane Thurnell-Read Online Vegetarian and Vegan Nutritional Supplements