Posts Tagged ‘Garbanzos’
Bones are over 80% protein. The organic part of bone is collagen, which is protein. Calcium is gradually deposited into the organic bone matrix to make bone stiffer. Ideal bone is mildly flexible, like a titanium airplane wing.
Healthy bones require adequate protein in your diet. Milk, cheese, and yogurt are good. Lean meats like chicken, turkey, and fish have less cholesterol than beef or pork. All sorts of beans, lentils, garbanzos (humus), nuts are vegetarian alternatives.
Protein needs are higher when you are growing, and again starting in your 60’s. The basic guideline during adulthood is 1 gram of protein for each kilo of lean weight. See our previously posted Protein Chart.
Muscle is mostly protein. Strong muscles keep bones strong by tugging on them and by compressing them. Strong muscles maintain balance and prevent falls.
Preparing protein foods from scratch can be time consuming. Some days I take the shortcut of Premier Protein Shakes. 30 grams of protein, only 1 gram sugar, low fat, only 160 calories, made from milk solids, and they have 500 mg Calcium.
Take Control Naturally by getting enough Protein in your diet.
Jay Ginther, MD
Two weeks after Turkey Coma at Thanksgiving dinner, we think we get plenty of protein. We do occasionally. Most of us do not get enough protein on a daily basis. The latest recommendation is one gram of protein daily for every kilogram of body weight. That works out to a lot more than I thought. See our Protein Chart.
Vegans have a real challenge eating enough protein in nuts, beans, garbanzos, lentils, and soy. Most traditional Vegetarians add yogurt, cheese, and milk, which are all good sources of protein. Some add shellfish and crustaceans.
Protein is the main component of much of our body, including Muscle and Bone. Over 90% of Muscle. Over 80% of Bone. Therefore, enough Protein is necessary for Fracture Prevention.
Bones are primarily made of protein. Sure, we think of them as mostly calcium, but calcium is only a small portion of the total construct. Most of Bone Matrix, the part that is not marrow, is collagen. Collagen is protein.
Protein is essential in our diet. But many are now cutting back on red meat because of the threat of cholesterol and triglycerides in fatty meats. Others elininate meat for perceived ethical considerations. But we still need protein!! And we can get it.
Lean meats such as poultry, fish, and bison can answer the cholesterol and triglyceride issues. So can low fat ricotta and cottage cheeses (28g/cup). Mollusks and crustaceans too. But what of non-animal sources?
A parent is worried about a teen-aged daughter who has decided that she is a Vegan. She has decided that she will be more healthy if she avoids all animal products. But she has not yet added the plant products necessary for those who avoid meat and dairy. A healthy diet is more about what is included than what is avoided.
Protein, Calcium, and B vitamins are among the essential nutrients that need to be replaced. We need to look to people who have had centuries to discover what foods are necessary when meat is rare or absent. Tofu, lentils, garbanzos, and beans of many varieties head the list. All grains , including rice, should be eaten brown and whole.