Tuesday, June 4, 2013

Protein for Vegans and Vegetarians ( this is quite long , but great information for vegans and vegetarians)

Protein for Vegans and Vegetarians:


The most important thing to be aware of regarding protein in vegan diets is that you need to get enough of the amino acid lysine. Make sure you read the section on lysine below and check out the high-lysine foods. Beyond that, there is evidence that erring on the side of more protein (1.0 to 1.1 grams of protein per kg of healthy body weight per day for adults) is a good idea, and especially for people 60 years and older.


Protein is important for maintaining muscle and bone mass, for keeping the immune system strong, and to prevent fatigue.
People not familiar with vegan nutrition often assume it is terribly hard to get enough protein on a vegan diet, and that's if they even think there is any protein in plant foods at all (how they think vegans survive is an interesting question, though many of them probably don't think we do). On the other hand, once "educated", most vegans have the diametrically opposite view, considering it impossible for someone not to get enough protein on a vegan diet.
The truth lies somewhere in the middle. It is easy to get enough protein on a vegan diet if you eat multiple servings of high-lysine foods (legumes, seitan, quinoa, pistachios, and pumpkin seeds) each day. But there are many vegans who are probably not eating enough high-lysine foods.
Legumes include soybeans and their products (tempeh, tofu, soy milk, soy meats, etc.), beans (garbanzo, kidney, pinto, etc.) and their products (falafel, hummus, refried, etc.), peas (green, split, black-eyed, etc.), lentils, and peanuts.
Vegans who do not eat enough calories to maintain their weight also need to pay special attention to making sure they are getting enough protein.


Per serving, legumes and seitan are the foods highest in the amino acid lysine. Tofu, tempeh, soy meats, lentils, and seitan are the highest, followed by other legume foods. Quinoa, pistachios, and pumpkin seeds are also decent sources of lysine.
It is very hard to design a vegan diet that meets lysine requirements for a person who does not exercise daily without including legumes, seitan, quinoa, pistachios, or pumpkin seeds without having too many calories. It is much easier to do for regular exercisers whose calorie requirements are higher - the low lysine foods will add up to provide enough. While many vegan, raw foodist athletes appear to thrive on the diet many raw foodist non-athletes struggle with raw diets; it might be the case that part of this is due to the athletes eating more calories and thus meeting lysine needs with low lysine foods.

Per serving, legumes and seitan are the foods highest in the amino acid lysine. Tofu, tempeh, soy meats, lentils, and seitan are the highest, followed by other legume foods. Quinoa, pistachios, and pumpkin seeds are also decent sources of lysine.
It is very hard to design a vegan diet that meets lysine requirements for a person who does not exercise daily without including legumes, seitan, quinoa, pistachios, or pumpkin seeds without having too many calories. It is much easier to do for regular exercisers whose calorie requirements are higher - the low lysine foods will add up to provide enough. While many vegan, raw foodist athletes appear to thrive on the diet many raw foodist non-athletes struggle with raw diets; it might be the case that part of this is due to the athletes eating more calories and thus meeting lysine needs with low lysine foods.


Table 3: Protein & Amino Acids in Common Foods
In the box below, you can enter your healthy or ideal body weight (IBW) and click the button. Table 3 will show you how much of any given food you need to meet the RDA for protein and amino acids. This is not to suggest you get all your amino acids from one food, but it can give an idea of what sort of combinations might be required.
If you do not know what your IBW is, put your height in either inches or centimeters (and choose the appropriate selection from the drop down box). See the table footer for an explanation.
Enter: 

Table 3. Protein & Amino Acid Content of Plant Foods
RDA for a 140 lb Person
USA Recommended Dietary Allowance (RDA)
protein in g   |   amino acids in mg
PROHISISOLEULYSMET
CYS
PHE
TYR
THRTRPVAL
RDA - per kg of healthy body weight0.814194238193320524
RDA for 140 lb. person518911209267324181209210012733181527
Soy
FoodPROHISISOLEULYSMET
CYS
PHE
TYR
THRTRPVAL
Edamame
Serving: 0.50 cup (78 g)
8.420723357757720463825798251
Number of servings to meet RDA
6.04.35.24.64.25.93.35.03.26.1
Soy Milk
Serving: 1.00 cup (245 g)
9.2174353590439213644277105345
Number of servings to meet RDA
5.55.13.44.55.55.73.34.63.04.4
Tempeh
Serving: 0.50 cup (83 g)
15.43877301187754305901661161764
Number of servings to meet RDA
3.32.31.72.33.24.02.31.92.02.0
Tofu - firm
Serving: 0.50 cup (126 g)
10.22845599175821771013518155573
Number of servings to meet RDA
5.03.12.22.94.26.82.12.52.12.7
Legumes
FoodPROHISISOLEULYSMET
CYS
PHE
TYR
THRTRPVAL
Black Beans - cooked
Serving: 0.50 cup (86 g)
7.621233660952319762732190399
Number of servings to meet RDA
6.74.23.64.44.66.13.34.03.53.8
Garbanzos (Chick Peas) - cooked
Serving: 0.50 cup (82 g)
7.320031251748619356927070305
Number of servings to meet RDA
7.04.53.95.25.06.33.74.74.55.0
Kidney Beans - cooked
Serving: 0.50 cup (89 g)
7.721433961352719863132391402
Number of servings to meet RDA
6.64.23.64.44.66.13.33.93.53.8
Lentils - cooked
Serving: 0.50 cup (99 g)
8.925138664762419368032080444
Number of servings to meet RDA
5.73.53.14.13.96.33.14.04.03.4
Peanut Butter
Serving: 2.00 T (32 g)
8.020428452329020274627678339
Number of servings to meet RDA
6.44.44.35.18.36.02.84.64.14.5
Peanuts - dry roasted
Serving: 0.33 cup (48 g)
11.42894017404102861055391111478
Number of servings to meet RDA
4.53.13.03.65.94.22.03.32.93.2
Pinto Beans - refried
Serving: 0.50 cup (121 g)
6.417530354444814352923576369
Number of servings to meet RDA
8.05.14.04.95.48.54.05.44.24.1
Nuts & Seeds
FoodPROHISISOLEULYSMET
CYS
PHE
TYR
THRTRPVAL
Almonds
Serving: 0.25 cup (36 g)
7.619925153220712256221477292
Number of servings to meet RDA
6.74.54.85.011.79.93.75.94.15.2
Cashews
Serving: 0.25 cup (34 g)
5.213725044028019143920381356
Number of servings to meet RDA
9.86.54.86.18.66.34.86.33.94.3
Pecans
Serving: 0.25 cup (25 g)
2.3658314871831587623102
Number of servings to meet RDA
22.113.714.618.134.114.613.316.713.815.0
Pistachios
Serving: 0.25 cup (31 g)
6.415829449236721649621687388
Number of servings to meet RDA
8.05.64.15.46.65.64.25.93.73.9
Pumpkin seeds - roasted
Serving: 0.25 cup (30 g)
8.8227373704360272823291168460
Number of servings to meet RDA
5.83.93.23.86.74.42.64.41.93.3
Sunflower Seeds
Serving: 0.25 cup (32 g)
6.217230945125425748925294357
Number of servings to meet RDA
8.25.23.95.99.54.74.35.13.44.3
Walnuts - chopped
Serving: 0.25 cup (29 g)
4.511418334212413032717450220
Number of servings to meet RDA
11.37.86.67.819.59.36.47.36.46.9
Grains
FoodPROHISISOLEULYSMET
CYS
PHE
TYR
THRTRPVAL
Bread - white
Serving: 2.00 slice (50 g)
4.18916129011215932012148180
Number of servings to meet RDA
12.410.07.59.221.67.66.610.56.68.5
Bread - whole wheat
Serving: 2.00 slice (56 g)
7.378125227931302569752152
Number of servings to meet RDA
7.011.49.711.826.09.38.213.16.110.0
Buckwheat - groats roasted
Serving: 1.00 cup (168 g)
5.713321335628917132721782291
Number of servings to meet RDA
8.96.75.77.58.47.16.45.93.95.2
Corn
Serving: 1.00 cup (82 g)
5.415021858823215846021838314
Number of servings to meet RDA
9.45.95.54.510.47.74.65.88.44.9
Flour Tortilla
Serving: 1.00 med (46 g)
4.0901412769815432211349164
Number of servings to meet RDA
12.79.98.69.724.77.96.511.36.59.3
Oatmeal - boiled
Serving: 1.00 cup (234 g)
5.9126271505316335568225236374
Number of servings to meet RDA
8.67.14.55.37.73.63.75.71.34.1
Quinoa - cooked
Serving: 1.00 cup (185 g)
8.123529048344229549624296342
Number of servings to meet RDA
6.33.84.25.55.54.14.25.33.34.5
Rice - brown, med grain
Serving: 1.00 cup (195 g)
4.511519137217215640216658265
Number of servings to meet RDA
11.37.76.37.214.17.85.27.75.55.8
Rice - white, med grain
Serving: 1.00 cup (186 g)
4.410419236616019538515852270
Number of servings to meet RDA
11.68.66.37.315.16.25.58.16.15.7
Seitan
Serving: 3.00 oz (85 g)
31.0671129322476561077291583901498
Number of servings to meet RDA
1.61.30.91.23.71.10.71.50.01.0
Spaghetti - white
Serving: 1.00 cup (140 g)
6.713625845612729249817685284
Number of servings to meet RDA
7.66.64.75.919.04.14.27.23.75.4
Spaghetti - whole wheat
Serving: 1.00 cup (140 g)
7.517529051016527556620097323
Number of servings to meet RDA
6.85.14.25.214.74.43.76.43.34.7
Vegetables
FoodPROHISISOLEULYSMET
CYS
PHE
TYR
THRTRPVAL
Baked Potato
Serving: 1.00 med (173 g)
4.39317526026312135115767244
Number of servings to meet RDA
11.89.66.910.39.210.06.08.14.76.3
Broccoli - cooked, chopped
Serving: 1.00 cup (156 g)
3.6821802162348824415248212
Number of servings to meet RDA
14.110.96.712.410.313.78.68.46.67.2
Carrot - 5 12 inches long
Serving: 1.00 small (50 g)
0.520385151525196635
Number of servings to meet RDA
108.344.531.852.447.423.341.213.353.043.6
Kale - cooked, shredded
Serving: 1.00 cup (130 g)
2.5521481731485621511130135
Number of servings to meet RDA
20.417.18.215.416.321.69.811.510.611.3
Romaine Lettuce - shredded
Serving: 1.00 cup (56 g)
0.716585458226042648
Number of servings to meet RDA
72.755.720.849.541.755.035.030.353.031.8
Tomato
Serving: 1.00 med (123 g)
1.117223133185033722
Number of servings to meet RDA
46.352.455.086.273.367.242.038.645.569.4
Fruit
FoodPROHISISOLEULYSMET
CYS
PHE
TYR
THRTRPVAL
Apple
Serving: 1.00 med (138 g)
0.4781817298117
Number of servings to meet RDA
127.3127.3151.1148.5142.2604.5233.3159.1318.289.8
Banana
Serving: 1.00 med (118 g)
1.3913380592069331155
Number of servings to meet RDA
39.29.836.633.441.060.530.438.628.927.8
Orange
Serving: 1.00 med (131 g)
1.2243330623962201252
Number of servings to meet RDA
42.437.136.689.139.031.033.963.626.529.4
Strawberries - whole
Serving: 1.00 cup (144 g)
1.0172349371259291227
Number of servings to meet RDA
50.952.452.654.565.4100.835.643.926.556.6
Seaweed
FoodPROHISISOLEULYSMET
CYS
PHE
TYR
THRTRPVAL
Spirulina - dried
Serving: 1.00 tbsp (7 g)
4.07622534621212637520865246
Number of servings to meet RDA
12.711.75.47.711.49.65.66.14.96.2
Protein Powders
FoodPROHISISOLEULYSMET
CYS
PHE
TYR
THRTRPVAL
Naturade Soy Protein
Serving: 0.33 cup (28 g)
24.061811781939155264021849123051157
Number of servings to meet RDA
2.11.41.01.41.61.91.01.41.01.3
Naturade Soy-Free Protein
Serving: 0.33 cup (28 g)
22.053311821785145544519579182281115
Number of servings to meet RDA
2.31.71.01.51.72.71.11.41.41.4
Animal
FoodPROHISISOLEULYSMET
CYS
PHE
TYR
THRTRPVAL
Beef - ground, 15% fat, pan-broiled 
Serving: 3.00 oz (85 g)
20.96819241631173374514598111081028
Number of servings to meet RDA
2.41.31.31.61.41.61.41.62.91.5
Chicken - roasted
Serving: 1.00 leg (52 g)
14.1417708102811525621004583158684
Number of servings to meet RDA
3.62.11.72.62.12.22.12.22.02.2
Egg - hard boiled
Serving: 1.00 large (50 g)
6.314934353745234259130276384
Number of servings to meet RDA
8.16.03.55.05.33.53.64.24.24.0
Milk - 2% fat
Serving: 1.00 cup (244 g)
8.117844780856946476825198532
Number of servings to meet RDA
6.35.02.73.34.22.62.75.13.22.9
Tuna
Serving: 3.00 oz (85 g)
21.76389991762199287415799502431117
Number of servings to meet RDA
2.31.41.21.51.21.41.31.31.31.4
Protein is measured in grams   |   Amino acids are measured in mg
PRO= Protein|   HIS= Histidine|   VAL= Valine|   MET CYS= Methionine + Cysteine
ISO= Isoleucine|   THR= Threonine|   LEU= Leucine|   PHE TYR= Phenylalanine + Tyrosine
TRP= Tryptophan|   LYS= Lysine|   IBW= Ideal Body Weight

The RDA's are given in grams per kilogram of body weight per day. Fat mass does not require much protein for maintenance, so "body weight" is generally interpreted to mean "ideal" or "healthy" body weight even though the RDA's do not specify that. The formula here for calculating IBW by way of height uses a body mass index of 22, the middle of the range considered to be healthy. Muscular people without much excess body fat should probably use their current body weight rather than height.

The essential amino acid methionine is paired with the non-essential cysteine, and the essential amino acid phenylalanine is paired with the non-essential tyrosine. That is because the RDA is calculated for these pairs of amino acids together, assuming there are similar ratios in most foods. In plant foods, there are about equal amounts of methionine and cysteine, and usually more phenylalanine than tyrosine.
Sources:
  • RDAs were taken from Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) (2002) by the Food and Nutrition Board (FNB) of the Institute of Medicine, p. 680. Link
  • The protein and amino acid content of foods was taken from the USDA National Nutrient Database and Naturade protein powder labels.
  • Amino acid content for pumpkin seeds was taken from the USDA database entry for Food #12016, Seeds, pumpkin and squash seed kernels, roasted, without salt. According to correspondence with Robin G. Thomas, MS, RD of the USDA Nutrient Data Laboratory, the entries for 12014, 12016 and 12516 are for pumpkin seeds only (i.e., not squash seeds also) (January 2013).
  • Seitan information is extrapolated from White Wave seitan label. The label lists wheat gluten, garbanzo flour, and soy flour as the main sources of protein. For this table, it was assume that 5% of the protein was from garbanzo proteinand 5% from soy flour. Wheat gluten amino acid composition was taken from: Rombouts I, Lamberts L, Celus I, Lagrain B, Brijs K, Delcour JA. Wheat gluten amino acid composition analysis by high-performance anion-exchange chromatography with integrated pulsed amperometric detection. J Chromatogr A. 2009 Jul 17;1216(29):5557-62. Epub 2009 Jun 3. (link), and Molecular weight for amino acids was taken from ExPASy The amount of tryptophan in wheat gluten is negligible, and thus no amount is listed for seitan. However, the soy and garbanzo protein alone will provide 38 mg of tryptophan per serving (which is not included in the table since it is not clear how much soy and garbanzo protein is actually in seitan).

References
1. Yáñez E, Uauy R, Zacarías I, Barrera G. Long-term validation of 1 g of protein per kilogram body weight from a predominantly vegetable mixed diet to meet the requirements of young adult males. J Nutr. 1986 May;116(5):865-72. (Link)
2. Dietary Reference Intakes: Macronutrients. National Academy of Sciences. Institute of Medicine. Food and Nutrition Board. DRI table for carbohydrate, fiber, fat, fatty acids and protein. (Link)
3. Rand WM, Pellett PL, Young VR. Meta-analysis of nitrogen balance studies for estimating protein requirements in healthy adults. Am J Clin Nutr. 2003 Jan;77(1):109-27. (Link)
4. Register UD, Inano M, Thurston CE, Vyhmeister IB, Dysinger PW, Blankenship JW, Horning MC. Nitrogen-balance studies in human subjects on various diets. Am J Clin Nutr. 1967 Jul;20(7):753-9. (Link)
5. Elango R, Humayun MA, Ball RO, Pencharz PB. Evidence that protein requirements have been significantly underestimated. Curr Opin Clin Nutr Metab Care. 2010 Jan;13(1):52-7. (Link)
6. Caso G, Scalfi L, Marra M, Covino A, Muscaritoli M, McNurlan MA, Garlick PJ, Contaldo F. Albumin synthesis is diminished in men consuming a predominantly vegetarian diet. J Nutr. 2000 Mar;130(3):528-33. (Link)
7. Calculations:
Average healthy body weight of the men based on a BMI of 22 and average height of 1.74 m = 66.6 kg
78 g protein per 66.6 kg = 1.17 g/kg
96 g protein per 66.6 kg = 1.44 g/kg
Actual average body weight of the men was 77 kg
78 g protein per 77 kg = 1.01 g/kg
96 g protein per 77 kg = 1.25 g/kg
Averageing the healthy body weight with the actual body weight gives 1.09 and 1.34 g/kg

8. Gaffney-Stomberg E, Insogna KL, Rodriguez NR, Kerstetter JE. Increasing dietary protein requirements in elderly people for optimal muscle and bone health. J Am Geriatr Soc. 2009 Jun;57(6):1073-9. (Link)
9. Paddon-Jones D, Short KR, Campbell WW, Volpi E, Wolfe RR. Role of dietary protein in the sarcopenia of aging. Am J Clin Nutr. 2008 May;87(5):1562S-1566S. (Link)
10. Morais JA, Chevalier S, Gougeon R. Protein turnover and requirements in the healthy and frail elderly. J Nutr Health Aging. 2006 Jul-Aug;10(4):272-83. (Link)
11. Doyle MD, Morse LM, Gowan JS, Parsons MR. Observations on nitrogen and energy balance in young men consuming vegetarian diets. Am J Clin Nutr. 1965 Dec;17(6):367-76. (Link)
12. Haddad EH, Berk LS, Kettering JD, Hubbard RW, Peters WR. Dietary intake and biochemical, hematologic, and immune status of vegans compared with nonvegetarians. Am J Clin Nutr. 1999 Sep;70(3 Suppl):586S-593S. (Link)
13. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Am Diet Assoc. 2009;109:509-527. Link.
14. Andrich DE, Filion ME, Woods M, Dwyer JT, Gorbach SL, Goldin BR, Adlercreutz H, Aubertin-Leheudre M. Relationship between essential amino acids and muscle mass, independent of habitual diets, in pre- and post-menopausal US women. Int J Food Sci Nutr. 2011 Nov;62(7):719-24. Epub 2011 May 16. (Link)
Also Reviewed
Evans WJ. Protein nutrition, exercise and aging. J Am Coll Nutr. 2004 Dec;23(6 Suppl):601S-609S. (Link)