Vegetables Have Protein Too

Wondering if you’re getting enough protein? Chances are, you may be eating too much – data suggests many of us are already consuming twice the protein we need. Nevertheless, Americans continue to be obsessed with protein. The problem with our obsession is that the only thing we associate with protein is meat.

Part of the craze has been fueled by popular diets that encourage high-protein foods for weight loss and satiety. While such diets may promote weight loss in the short term, they have downsides, as well: too much protein has been linked with osteoporosis, kidney disease, calcium stones in the urinary tract, and some cancers. Be careful how much protein you get from animal meat, a better choice is protein from seafood and occasional poultry. Animal fat is the sources of many health problems. You can't separate animal meat and animal fat. The fat is marbled throughout the meat.

Still, there are some groups of people, like strict vegetarians and vegans, who do need to pay attention to their protein intake to make sure they’re getting enough. Protein requirements vary depending on your age and gender, but to simplify things, an adult needs about 60 grams of protein a day.

Search the internet for high protein, low-calorie meals and you can find many examples of 60 plus grams a day of protein and only 3 ounces a day of poultry or 4 to 6 ounces a day of seafood. Some meals have red meat, but very few.

Still, there are some groups, like strict vegetarians and vegans, who do need to pay attention to their protein intake to make sure they’re getting enough. Protein requirements vary depending on your age, gender, level of physical activity, special health conditions, and pregnancy. The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound.

This amounts to:

56 grams per day for the average man.
46 grams per day for the average woman.

Meat, fish, poultry, beans, nuts, dairy foods, and lentils are among the best sources of protein. But what about veggies? Vegetables tend to be lower in protein than animal sources, but here are some that pack in protein (and many other nutrients!) to help you meet your daily needs:

Potatoes

Bet you didn’t expect to see potatoes on this list! A medium potato has under 150 calories, virtually no fat, nearly 4 grams of protein and 5 grams of fiber. Research shows they can help you feel fuller than you might with some other carbohydrate foods. That’s partly because their protein and fiber content. One study even found that boiled potatoes scored the highest on a “satiety index” of all foods.

And there’s even more good news packed into a single potato! A medium potato (with skin) has more potassium (860 mg) than a banana, making it a good source of this important and under-consumed nutrient. Potassium plays a key role in controlling blood pressure because potassium lessens the effects of sodium.

Broccoli

One cooked cup of this delicious cruciferous veggie has nearly 4 grams of protein. What’s more, broccoli is loaded with Vitamin C, a nutrient that protects against immune system deficiencies. And, as an added bonus, broccoli is rich in calcium and packed with fiber. Try this ginger shrimp and broccoli recipe to reap all of this vegetable’s wonderful benefits.

Kale

One serving (about 1 ½ cups chopped) of kale has 4 grams of protein and just 50 calories! No wonder everyone is going crazy for kale these days. It’s referred to as the “queen of greens” and is showing up in all kinds of restaurant menus as salads, side dishes, main dishes, and even snack chips.

Kale comes from the Brassica family, which includes cabbage, cauliflower, broccoli and Brussels sprouts. These veggies are rich in sulphur-containing phytonutrients which may help guard against cancer. They’re so healthy that many nutrition experts recommend eating at least a few servings of Brassica veggies each week for their health benefits.

To retain kale’s nutrients, texture and flavor, keep cooking time to a minimum. Just, rinse, chip, and add to stir-frys, frittatas and other egg dishes, soups, salads, pasta dishes or casseroles. You can lightly steam it to increase its tenderness, making a great ingredient for salads.

Brussels Sprouts

Just one cup of steamed sprouts provides 4 grams of protein and 4 grams of fiber in less than 60 calories. They’re essentially fat and sodium-free and an excellent source of vitamin C, and a good source of folate (folic acid).

Plus, Brussels sprouts have cancer-fighting compounds and are rich in antioxidants that help temper chronic inflammation that can lead to a whole host of chronic diseases.

There’s so much you can do with Brussels sprouts–from salads and sides to main dishes. They partner well with many ingredients, including cheese, pasta, rice, and of course, bacon. I love them roasted or sautéed best, as I find that those two ways of preparing them, make them less bitter. If you hate the bitterness of Brussels sprouts, try them roasted. You can find several recipes on the internet.

The problem with animal protein is the animal fat that is marbled through the meat. Your body doesn't want to process animal fat. The fat in seafood or even poultry is a different kind of fat and is not associated with heart disease.

The moral to the story is to cut back on meat and eat more seafood. Our ancient ancestors ate seafood every day and were far healthier than we are today.

You can tweet me with questions at #ray0369

I write several blogs and e-books, check out some of my other sites.
gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com. If you use the smashwords' promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.