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Protein needs can be better achieved with no meat For listing of “Vegetarian World Champion Athletes”, see "Athletic Champions" page. Indeed, according to David Pimentel, a Cornell ecologist, the average American consumes 112 grams of protein a day, twice the amount recommended by the National Academy of Sciences. "This has implications for cancer risks and stress on the urinary system," says Pimentel. "And with this protein comes a lot of fat. Fully 40% of our calories-and heavy cardiovascular risks-come from fat. Time Magazine, “Should You Be a Vegetarian?”, July, 2002 Issue Building Muscle with No Steak Required & Athletic performance -- Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine available at: Plant foods contain less of the essential amino acids than do equivalent quantities of animal food, but a plant-based diet provides adequate amounts of amino acids when a varied diet is consumed on a daily basis. A mixture of proteins from unrefined grains, legumes, seeds, nuts, and vegetables will complement one another in their amino acid profiles so that deficits in one are made up by another. Intakes of different types of protein that complement one another should be eaten over the course of the day. However, since endogenous sources of amino acids are also available, it is not necessary that complementary amino acid profiles be precise and at exactly the same meal, as the recently popular "combined protein theory" suggested. This theory urged conscious combining of proteins at every meal with the caveat that malnutrition would ensue if this was not done within a strict time interval. Plant carbohydrates are accompanied by liberal amounts of dietary fiber, which has been shown to be important in the prevention and treatment of disease. Foods derived from animal sources contain no fiber. Complex carbohydrates from plants also improve glucose tolerance, as previously noted. --- Position of the American Dietetic Association: Vegetarian Diets Great Grains - Inexpensive Gems to Have in Your Diet Amaranth - Native to Central America. More iron, calcium and protein than wheat. Gluten-free. 1/2-cup cooked serving: protein -- 4.67 grams, fiber -- 2.6 grams Barley - on par with oats as great source of fiber, protein and B vitamins. Contains gluten. Pearl barley is more processed form, but still great source and quicker to cook. 1/2-cup cooked serving: protein -- 1.77 grams, fiber -- 3.0 grams Quinoa (pronounced Keen-wah) - Cultivated by the Inca civilization. Provides balanced array of amino acids. Higher than most grains in minerals (calcium, magnesium, potassium, zinc and iron). Often called the Super Grain! Cooks in about 10 - 15 minutes. Gluten-free. 1/2-cup cooked serving: protein -- 4.07 grams, fiber -- 2.6 grams Millet - Staple of India and Africa. High in thiamin, niacin, folic acid and zinc. Fair amount of iron. Gluten-free. 1/2-cup cooked serving: protein -- 3.05 grams, fiber -- 1.1 grams These are REAL Money Savers to eat, as they go a long way and are easy to spice to your taste! Whole Foods carries these grains in bulk section and other markets often do in specialty food sections. Ask your grocer, and if they don't carry it -- tell them you want it ! Refs from: Mayo Clinic Health Letter, Dec 2008
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