Not all protein is equal. Some protein foods are loaded with fat.
Others are packed with fiber to keep you healthy for years.
by WebMD® editorial staff.
Indeed, while nutritionists usually
define high quality protein food
based on amino acid content alone,
the overall content quality needs
more consideration.
Basically the stuff our body is made of,
protein molecules, are long chains of
amino acids. We break down dietary protein
into individual amino acids and then
reassemble them into about 50,000 different
combinations to construct and
maintain organs, muscles, hair, glands,
enzymes, hormones, body fluids, neurotransmitters,
etc. and to process other
nutrients.
Humans require approximately 20 of
the 80 amino acids found in Nature. All
are classified as either nonessential or
essential. The nonessential amino acids,
those that can be synthesized by the
body, are alanine, aspartic acid,
asparagines, glutamic acid, glutamine,
glycine, proline and serine. Essential
amino acids, those that must come to us
in our diet, are isoleucine, leucine, lysine,
methionine, phenylalanine, threonine,
tryptophan and valine. Some nutritionists
also recommend histidine especially
for infants, and arginine, although
there is evidence that they are both
nonessential.
The term complete protein is used to
describe food or food combinations that
contain all of the essential amino acids.
The USDA, FDA and others in the past have
used animal sources of food as their
ideal model for complete protein and tend
to portray vegetarian and vegan diets as
lower quality or unhealthy. Today we
know the opposite is true. Not only is it
easy to obtain all of the essential amino
acids from plant sources, plant foods
also provide superior health benefits
from their fiber, vitamins, minerals,
antioxidants and an amazingly diverse
spectrum of phytonutrients.
Whole grains and beans complete
each other’s essential amino acid profile,
as evidenced by every civilization having
a Mother grain and a legume companion.
Beans provide the lysine that
grains are low in and grains provide the
methionine that beans are low in. Whole
grains and beans also provide a wealth of
powerful antioxidants, as well as fiber,
that are crucial to health. One of the
highest protein foods, soybeans, contains
all the essential amino acids and
also contains isoflavones, phytonutrients
that may help reduce the risk of heart disease
and certain cancers.
Combining proteins need not be an
arduous task as once believed. The
International Vegetarian Union, citing
the 1998 position paper of the American
Dietetic Association, explains: “Because
amino acids obtained from food can
combine with amino acids made in the
body, it is not necessary to combine protein
foods at each meal. Adequate
amounts of amino acids will be obtained
if a varied vegan diet—containing unrefined
grains, legumes, seeds, nuts and
vegetables—is eaten on a daily basis.”
The designation high quality protein
should apply only to high protein
plant based foods that are unrefined. For example, re.ned grains (white
flour, most commercial bread, pasta,
etc.) have been stripped of much of their
protein, fiber and vital nutrients. Highly
processed soy foods are often made from
isolated soy protein, a petrochemical
derivative. Many are treated with alkali
that reduces the amino acids lysine,
serine and cystine and produces a toxic
amino acid derivative called lysinealine.
Genetically engineered organisms (GEOs)
are in essence radiation mutated proteins,
untested genetic experiments
inserted into our food supply. Experts
recommend true high quality protein
foods such as EDENSOY® Organic
Soymilk and EDEN® Organic Miso, Shoyu
and Tamari, rich in protein that is solely
from whole organic soybeans and grain.
EDEN Organic Pasta is true high quality
protein made from high protein organic
whole grains.
The designation high quality protein
does not apply to all meat, fish or dairy
foods even if they are high in essential
amino acids. Many are also high in saturated
fat and cholesterol and may contain
unsafe levels of mercury, dioxin, injected
hormones and antibiotics. In choosing
these foods it’s especially important to
consider the true high quality protein versions
such as organic, free range, hormone
free meat and dairy and wild
(versus farm raised) fish from clean
waters.
Follow your heart, take another look at
today’s high quality protein and enjoy
good food without all the refinements
and additives.
RECIPES HIGH IN HIGH QUALITY PROTEIN
Minted Quinoa with Crunchy Pine Nuts
- 1 cup EDEN Organic Quinoa, rinsed
- 1 1/4 cups water
- 1 Tablespoon EDEN Ume Plum Vinegar, or to taste
- 1/2 cup pine nuts, lightly pan toasted
- 1/3 cup scallions, finely chopped
- 1/4 cup fresh mint, chopped fine
- 1 cup cauliflower florets, blanched 2 minutes
- 1/4 cup carrots, diced, blanched 1 minute
- 2 Tablespoons EDEN Extra Virgin Olive Oil
Place the quinoa and water in a sauce pan, cover and bring to a boil. Reduce flame to medium-low and simmer for 15 minutes. Remove, place in a bowl and allow to cool for a few minutes. Sprinkle ume plum vinegar, olive oil, pine nuts, scallions, cauliflower, carrots and mint on top. Toss and serve.
Serves 6
- Prep time 10 minutes
- Cook time 20 minutes
- Per serving 221 calories, 12 g fat (48% calories from fat), 8 g protein, 23 g carbohydrate, 0 mg cholesterol, 191 mg sodium.
Minted Quinoa with Crunchy Pine Nuts
Spicy Spaghetti Salad
- 7 ounces EDEN Organic Spaghetti 100% Semolina Wheat, (1/2 package)
- 15 ounce can EDEN Organic Navy Beans, drained
- 14-1/2 ounce can EDEN Organic Diced Tomatoes w/Green Chilies, drained
- 1/4 cup green onion, chopped
- 1/4 cup fresh cilantro or parsley, chopped
- 1 medium red bell pepper, chopped
- 1 Tablespoon lemon juice, freshly squeezed
- 1 teaspoon cumin
- 1 Tablespoon EDEN Shoyu Soy Sauce, or to taste
Break spaghetti into small pieces and cook as package directs. Rinse and drain. Place in a bowl, add all remaining ingredients, mix well and serve.
Serves 5
- Prep time 10 minutes
- Cook time 10 minutes
- Per serving 251 calories, 1 g fat (4% calories from fat), 13 g protein, 48 g carbohydrate, 0 mg cholesterol, 245 mg sodium.
Caribbean Black Bean and Rice Burrito with Salsa
- 2 cups cooked organic brown rice
- 8 burrito size organic whole wheat tortillas
- 15 ounce can EDEN Organic Caribbean
- Black Beans, slightly drained
- 2 teaspoons EDEN Extra Virgin Olive Oil
- 2 cloves garlic, minced
- 1/2 cup red pepper, diced
- 1/2 cup onion, diced
- 2 cups romaine lettuce, shredded Salsa
- 14-1/2 ounce can EDEN Organic Diced
- Tomatoes w/Green Chilies, drained
- 2 Tablespoons lemon juice
- 2 Tablespoons orange juice
- 1/2 teaspoon cumin
- 1/2 teaspoon dried parsley or
- 1 Tablespoon fresh parsley, minced
- 2 cloves garlic, minced
- 1/2 cup red onion, diced small
- 1/4 cup scallions, sliced thin
- 1 teaspoon EDEN Ume Plum Vinegar, or to taste.
Preheat oven to 350° F. Place the tortillas in a covered baking dish and set aside. To prepare the rice and bean filling, heat the oil in a large skillet and sauté the garlic and onions for 2 to 3 minutes. Add the red peppers and sauté another 2 minutes. Mix in the rice and the beans. Cover and reduce the flame to medium-low. Let cook about 5 minutes until hot. Place the tortillas in the oven and heat until warm.
While the tortillas are warming up, prepare the salsa. Place all the ingredients for the salsa in a bowl and mix thoroughly. Remove the warm tortillas from the oven and the rice from the burner. Place equal amounts of the rice and bean mixture on each tortilla. Spoon a tablespoon or two of salsa over the rice and beans. Garnish with lettuce and roll up the tortillas. Slice each burrito in half and serve.
Serves 6
- Prep Time 20 minutes
- Cook Time 10 minutes
- Per serving 203 calories, 2 g fat (9% calories from fat), 8 g protein, 45 g carbohydrate, 0 mg cholesterol, 319 mg sodium.
Quick Chocolate Pudding
- 1 liter (33.8 oz.) Chocolate EDENSOY
- 1/3 cup Eden Organic Kuzu Root Starch, dissolved in 5 Tablespoons cold water
- 2 Tablespoons organic maple syrup, optional
Place all ingredients in a medium saucepan over a high flame. Do not cover. Stir constantly to prevent lumping. Bring almost to a boil. Reduce the flame to low and simmer until thick. When thick, in several seconds, remove from the flame and place in individual dessert cups.
Serves 4
- Prep time 5 minutes
- Cook time 5 minutes
- Per serving 217 calories, 4 g fat (17% calories from fat), 9 g protein, 37 g carbohydrate, 0 mg cholesterol, 134 mg sodium.
Courtesy of “Good Food Advocate” by EDEN Foods, offering traditionally prepared natural and organic food since 1968—including High Quality Protein EDENSOY Organic Soymilk, EDEN Organic Pasta, Beans, Snacks Mixes and Whole Grain—all available at discerning retailers in the U.S.A. and Canada and at www.edenfoods.com.
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