Archive for the ‘Protein’ Category

Germany’s Strongest Man Is A Vegetarian

Thursday, August 11th, 2011

Good news from Germany:

Germany’s Strongest Man Is A Vegetarian

Excerpt:

Now I have proven finally, that being vegetarian makes you a better athlete!

It certainly proves that being vegetarian does not prevent someone from being extremely strong.

Protein Needs of Infants vs. Adults

Tuesday, March 15th, 2011

I’ve often heard the argument that since breast milk is only 6% protein (by calories), and since infancy is the time of most rapid growth, adults should need even less than 6% of their calories to be from protein.

Ginny Messina just wrote an interesting artice on why that is not the case:

Link

Vegan Protein Needs: Updated

Wednesday, December 1st, 2010

The reason I have not yet commented on the vitamin D news of yesterday is because I have been working for a couple weeks on updating the VeganHealth protein page. In the midst of doing that, Voracious Vegan became a voracious omnivore, which distracted me. But, it made the subject of protein even more relevant because I have a sneaking suspicion some vegans are not eating an ideal amount.

In particular:

  • Legumes, quinoa, and pistachios are the only plants foods high in the amino acid lysine. If you are not eating them every day, you might be falling short of lysine needs.
  • There is evidence that people over 60 should be eating well above the RDA for protein to prevent muscle and bone loss.

I encourage everyone to give it a read, at least through Lysine: The Limiting Amino Acid in Vegan Diets, and the next section, Protein Needs for People Over 60, if you happen to be over 60. The rest of the text is technical details that are not necessary for everyone to read, although if you are skeptical that vegans need as much protein as I’m suggesting, you might want to read the entire page.

Link

Complete Proteins

Thursday, June 24th, 2010

Dear Jack,

I recently got into a debate with a friend who insisted that quinoa, hemp, amaranth, buckwheat, and spirulina are all complete proteins. When I told him soy is the only complete vegetarian protein, he told me he avoids all soy due to its negative effect on men’s health. I wondered where this guy learned this and a quick google search on vegetarian complete proteins got me here. I checked out your page on protein. That chart listing the essential amino acids in so many plant foods made me realize that in fact many plant foods do contain all the essential amino acids but at such low levels it’s hard to list them as ‘complete proteins’ in the true meaning intended. So my take is that the only vegetarian protein that comes close to really being a complete protein (meaning it has essential amino acid levels similar to those of animal proteins) is soy. Would you agree?

Answer:

[As an aside, the research to date indicates that moderate amounts of soy do not harm men’s health.]

Because this question about complete proteins comes up on a regular basis, I decided to do some number crunching to get to the bottom of it. Mind you, there are many more numbers to crunch if someone wanted to take the time, but I think I’ve covered enough to draw some conclusions.

I see two ways of looking at the question of whether a food has complete protein:

– How much of the food is needed to meet the RDA for all the essential amino acids (EAA)?
– How much variation is there in a food’s ability to meet the RDA for each individual EAA?

If you look at Table 3 of Where Do You Get Your Protein?, you will see what it takes to meet the RDA for each EAA for a variety of foods.

I have taken some of the data from Table 3 and constructed the table below to look more closely at what foods might contain a “complete protein”. In the table below, the numbers in the right-hand column represent the following equation:

A – B = R

Where:

A = servings required to meet the RDA for least plentiful EAA
B = servings required to meet the RDA for the most plentiful EAA
R = range
Food Range of Servings to
meet RDA for all EAA
Tuna 1.7 – 1.3 =   .4
Chicken leg 2.9 – 1.9 = 1.0
Ground beef 3.2 – 1.4 = 1.8
Edamame 3.3 – 1.8 = 1.5
Lentils 3.4 – 1.7 = 1.7
Pinto beans – refried 3.7 – 2.0 = 1.7
Tofu 3.8 – 1.1 = 2.7
Milk 5.6 – 2.9 = 2.7
Quinoa 6.1 – 3.6 = 2.5
Soy milk 6.2 – 3.3 = 2.9
Egg 6.6 – 3.9 = 2.7
Almonds 9.6 – 4.7 = 5.2
Corn 11.5 – 5.0 = 6.5
Spirulina 12.9 – 5.4 = 7.5

From the chart above, it appears that tuna is the most complete protein with a range of only .4 servings and only 1.7 servings required to meet the RDA for all the EAA. Chicken, beef, edamame (whole, cooked soybeans), lentils, and pinto beans all do quite well. I think it’s fair to consider all of them a “complete protein”. Tofu, milk, quinoa, soy milk, and eggs do significantly better than most grains and nuts which have a much wider range.

As for spirulina…not so much.

One thing to note about this is that all the numbers depend on the serving size. I tried to pick what I thought were reasonable (or common) serving sizes for each food (you can see what they are in Table 3).

The USDA database has a lot of specific entries for some of the food categories above (like ground beef). I chose what looked like a common version of the food, but I did not average the data across more than one version.

As for the remaining, supposed complete proteins mentioned in the original question above, here is what I found:

Amaranth
The USDA lists 9 g of protein per cup of cooked amaranth. That’s a good amount when compared to other grains, but I’m not sure if it’s as easy to eat a cup of amaranth as a cup of, say, rice or corn. The USDA had no amino acid info.

Hemp
There was no info in the USDA database. I found many sources saying that it is a complete protein but none that I know to be reliable.

Nutritional yeast
No info in the USDA database. According to this site, it has 9 g of protein per 3 tbsp serving. That’s a decent amount, but I’m not sure if we can trust that info.

In conclusion, edamame, lentils, and pinto beans fared pretty well with chicken and beef for being a complete protein. Tofu, soymilk, and quinoa were on par with eggs and milk.

VeganHealth.org Protein Page Updated

Tuesday, May 18th, 2010

I am happy to report that we have updated and added a feature to the protein page at VeganHealth.org. If you scroll down to Table 3, you can now type in your ideal body weight, click Submit, and the table will show you how many servings of the listed foods it would take to meet the RDA for protein and the essential amino acids.

Of course, you shouldn’t get all your protein from just one food, but it can give people an idea of what might be required from various food combinations. It’s also not important for everyone to meet the RDA for protein; some people need less.

I’d like to thank Vegan Outreach’s volunteer, Jean B., for all the work she has done to make VeganHealth.org look nicer! She has been redoing the pages one at a time and I really appreciate all her help!

Comments on Bone Health Article in the Vegetarian Voice

Wednesday, December 23rd, 2009

The Fall 2009 issue of Vegetarian Voice magazine, the newsletter of the North American Vegetarian Society, has an article by Amy Joy Lanou and Michael Castleman, “A Whole Diet Approach to Building Better Bones.”

I will quote from the article to sum up their arguments:

“[W]e have known for at least 20 years that fracture rates are highest in areas where dairy and calcium consumption are also the highest.”

“Research shows that a low-acid diet, one that is high in fruits and vegetables and devoid of (or low in) animal protein (meats, poultry, fish, milk, eggs and cheese) helps keep calcium in bones.”

“[Osteoporosis is] actually a disease of calcium imbalance. Drinking milk and eating dairy foods provides calcium – but these foods are so high in protein that they draw more calcium out of bone then they replace.”

“We do need some calcium. The World Health Organization recommends 400 to 500 mg/day for people in countries at high risk of osteoporosis.”

“The best approach to osteoporosis prevention – the only one that makes scientific sense – is a diet very low in or devoid of animal foods and high in fruits and vegetables, combined with walking or equivalent exercise for 30 to 60 minutes a day, every day.”

If you have been following vegan nutrition advocacy for the past two decades, nothing above should be new to you. And here are the major problems I have with it:

1. Most non-vegans in Western countries get around 800 to 1200 mg of calcium per day. At this level of intake, I agree that there is little evidence that to prevent osteoporosis one needs even more calcium. However, Lanou and Castleman imply that all you need is a vegan diet containing 400 – 500 mg of calcium per day and walking for 30 to 60 minutes for strong bones. And they leave out the most important study published to date on bone health and vegans, a 2007 report from the EPIC-Oxford study which showed that vegans had a 30% higher rate of bone fractures than did meat-eaters and lacto-ovo vegetarians!

In that study, the vegans who got more than 525 mg of calcium had the same rate of bone fractures as the meat-eaters and lacto-ovo vegetarians, showing that vegans need more than 525 mg of calcium. (In the study, 32% of vegans had calcium intakes between 525 and 699 mg per day, and 24% had greater than 699 mg per day.)

This is the only study looking at the bone fracture rates of vegans.

2. Lanou and Castleman base most of their argument on the idea that animal protein leeches calcium from the bones. As I posted a few weeks ago, a meta-analysis looking at bone health and fractures found that “Overall, the weight of the evidence shows that the effect of dietary protein [including animal protein] on the skeleton appears to be favorable to a small extent or, at least, is not detrimental.”

In my opinion, the argument that a primary cause of osteoporosis is animal protein has always been on shaky ground.

3. Lanou and Castleman leave vitamin D out of their final recommendations (they briefly mention you can get it from the sun earlier in the article). Vitamin D can be a significant problem for many vegans and needs to be addressed in discussions of bone health.

4. I do not see why it is necessary to make an argument that people only need 400 to 500 mg of calcium per day, when the evidence is so lacking (and actually points in the other direction). What harm could come from encouraging vegans to get at least the low end of what is a normal amount of calcium (like 700 to 800 mg/day) in Western countries? None. But what harm could come from vegans not getting that much? Only osteoporosis!

In summary, there is no direct evidence that a vegan diet with only 400 to 500 mg of calcium per day prevents osteoporosis. The direct evidence is just the opposite.


More info on vegan diets and bone health.

Protein Intake and Bone Health

Thursday, December 3rd, 2009

A meta-analysis looking at protein intake and bone health was published this month in the American Journal of Clinical Nutrition (1).

In terms of bone mineral density (BMD), the authors reported:

“Overall, there was very little evidence of a deleterious influence of protein intake on BMD, with most cross-sectional surveys and cohort studies reporting either no influence or a positive influence. Thus, 15 cross-sectional surveys found a statistically significant positive relation between protein intake and at least one BMD site. However, 18 studies found no significant correlation between protein intake and at least one BMD site.

“The cohort studies also identified little evidence of any deleterious influence of protein intake on bone. … [N]o studies showed a significant increase in BMD loss with increased protein intake, and only one study showed a significant decrease in BMD loss with increased animal and total protein intakes.”

In terms of bone fracture rates, the authors reported:

“Overall, the [seven] cohort studies indicated either a benefit or no effect of protein intake on hip fracture relative risk, with only one study reporting a significant increase in risk with increasing animal protein intake and increasing animal to vegetable protein ratio. Three studies found a decreased relative risk of hip fracture with increasing animal, total, and vegetable protein intakes. Two studies found no significant association of animal protein with fracture risk, whereas 2 studies found no association of total protein with fracture risk. Last, 2 studies found no relation between fracture risk and vegetable protein.”

In summary:

“Overall, the weight of the evidence shows that the effect of dietary protein on the skeleton appears to be favorable to a small extent or, at least, is not detrimental. However, the long-term clinical importance of the effect is unclear, and a reduction in fracture risk was not seen. More research is required to resolve the protein debate. In the meantime the protein intakes and balance of different protein sources as indicated in the current healthy eating guidelines represent appropriate dietary advice.”

Reference

1. Darling AL, Millward DJ, Torgerson DJ, Hewitt CE, Lanham-New SA. Dietary protein and bone health: a systematic review and meta-analysis. Am J Clin Nutr. 2009 Dec;90(6):1674-92. Epub 2009 Nov 4.

Rhabdomyolysis in a Young Vegetarian Athlete

Wednesday, September 2nd, 2009

Well, I’ve had pretty good news for awhile, so now it’s time for some that is not so great — but important to be aware of.

A case report of a lacto-vegetarian boy from Italy with rhabdomyolysis was published in the American Journal of Physical Medicine & Rehabilitation (1).

Rhabdomyolysis is a potentially life-threatening disease of severe muscle damage.

Let me quote the authors:

“The patient is a 16-yr-old boy who was a nationally ranked swimmer at that time. In the 2 wks preceding this episode, he was undergoing training 5 days per week, 2–3 hrs per day, in addition to the 4 hrs per week of school-based physical activity.”

“During the week before the visit [to the doctor’s], the boy experienced progressive weakness and intermittent muscle ache particularly in the legs and reported those symptoms to his coach. At the time of the medical encounter, he also reported malaise, episodic tachycardia, and nausea.”

“A dietary history revealed that, since the age of 14 yrs, his diet had contained adequate energy but very little protein. In particular, he reported to have avoided eating meat, fish, eggs, cheese and dairy products, and legumes. The only source of protein was 100 ml of milk in the morning and soy-derived products once or twice a week. For unexplained reasons, his diet mainly and monotonously comprised pasta, bread, tomatoes, salad, carrots, fruits, white pizza, and potatoes.”

Laboratory results of interest were:

Reference Range
Vitamin B12   120 pg/ml 190 – 1200
Ferritin   12.5 ng/ml 20 – 300
CK   9952 units/L 39 – 308

CK is creatine kinase, which is a marker for muscular breakdown.

The authors believed that a low protein intake was the main problem with this boy. Upon adding meat four times a week as well as dairy to his diet, and a B12 supplement, he made a complete recovery.

I am not convinced that it was only, or even mainly, a low protein intake that caused this boy’s problems. It could have been another nutrient deficiency or a combination of deficiencies, including some that were not tested for (such as calcium and magnesium).

Of course, he could have gotten all the necessary nutrients and stayed with his vegetarian diet. Although the authors note that vegetarian diets can be healthy for athletes, they apparently did not find out why the boy was vegetarian or instruct him on how he could maintain a healthy vegetarian diet.


1. Borrione P, Spaccamiglio A, Salvo RA, Mastrone A, Fagnani F, Pigozzi F. Rhabdomyolysis in a Young Vegetarian Athlete. Am J Phys Med Rehabil. 2009 Aug 5. [Epub ahead of print] PubMed PMID: 19661778.

Weight Training and Protein

Sunday, March 22nd, 2009

Question (from a woman who is not larger than average):

I have been vegan for over a year now and recently started to exercise on a regular basis! My personal trainer has told me that I need to significantly increase my protein intake. She wants me to get to close to 100 g of protein per day! I have been logging what I have been eating and have been finding my protein intake to be between 40 g and 60 g. How much plant-based protein is safe/healthy for me to eat? Is my trainer asking to much of me to get 100g of protein per day?

Answer:

Unless you are training to be a competitive bodybuilder, 100 g of protein is much more than you need. I would suggest getting a vegetarian protein powder (natural foods stores will have them) and making one drink (smoothie, or just putting it in soymilk and blending it) per day with a couple tablespoons of the powder. That will boost your protein intake by about 20 g which is plenty for someone who is starting a weightlifting program. That way, you can tell your trainer you’re increasing your protein intake, but without going to 100 g. Once your muscles are where you want them, you can probably drop the protein supplement and maintain them at that level with just normal foods.

Response to CCF about Protein for Vegan Teenagers

Thursday, February 5th, 2009

I just put up a response to another Center for Consumer Freedom article, Response to CCF about Protein for Vegan Teenagers. I promise not every blog entry I write is going to be about protein.