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Power Plant Proteins
The workshop focuses on incorporating plant-based proteins like legumes, nuts, and soy into diets, highlighting benefits such as improved health and reduced carbon footprints. It provides essential nutritional guidelines and contrasts animal and plant protein sources, including their impacts on health and the environment. Attendees learn practical tips for including diverse protein sources while understanding amino acids and daily protein requirements.
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Power Plant Proteins
- 1. Power Plant Proteins Cristin Stokes,RD, LN MUS Wellness April 2015
- 2. Workshop Description Proteindoesn't just mean steak! Nuts, legumes, soy, and other plant based proteins can adequately meet a person's protein needs while reducing one's carbon footprint and improving health. In this workshop, discover how to incorporate more plant proteins into your diet with recipes using ingredients like lentils, chickpeas, almonds, and seitan.
- 3. Cristin’s 6 NutritionalTenets 1. Consider the 80/20 rule of moderation. 2. Eat more plants. 3. Choose whole foods over processed. 4. There’s no hidden secret to weight loss. 5. Take advantage of all the wonderful foods grown in Montana. 6. Enjoy your food!
- 4. Definition of proteins Large, complex molecules, made up of chains of amino acids, that play many critical roles in the body. Structural component of all cells in the body Bones, muscles, skin Immune system antibodies Hormones Enzymes 10,000 different proteins in the body!
- 5. Benefits of dietaryprotein Builds & repairs body tissues Takes longer to digest than carbohydrates Does not raise blood sugar May boost metabolism But protein calories are still calories!
- 6. Amino acids 21 total Nonessential Essential(9): histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine Conditionally essential
- 7. Protein requirements No storageform – protein needed every day Deficiency (kwashiorkor) very rare in the U.S. Recommended Daily Allowance (RDA) Women: 46g Men: 56g
- 8. Protein Requirements IOMrecommendation: 0.8 grams/kg body weight (~8 grams per 20 lb) 150 lb person: 55- 60g 200 lb person: 72 - 80g Slightly higher for vegetarians (0.9 -1.0 g/kg) No more than 2 grams/kg recommended
- 9. Protein Requirements 10-35%of total calories 1800 calorie diet 45-158g protein per day Increase water intake with higher protein diet Too much? Kidney disease, diabetes Gout Osteoporosis?
- 10. Protein requirements 20-30g utilizedat a time for muscle building and repair Remaining is utilized as energy Spread protein intake out throughout the day
- 11. Complete vs incomplete Complete:contain all 9 essential amino acids Animal sources: meat, fish, poultry, eggs, dairy Plant sources: soy, quinoa, hempseed Incomplete: Missing (or very low) in one or more amino acids
- 12. True or False? Vegetarians & vegans must combine sources of proteins at each meal in order to get the protein they need. False! Vegetarians & vegans should eat a variety of foods & protein sources throughout the week to ensure adequate protein intake.
- 13. Flexitarian/Vegetarian Benefits Health Redmeat Increased risk of CVD, Diabetes, Cancer, Obesity (Nurses Health Study) Processed red meat even higher risk The protein package What comes with your protein?
- 14. Flexitarian/Vegetarian Benefits Longevity Blue Zones: Okinawa, Sardinia, Nicoya, Icaria, Loma Linda (Seventh-Day Adventists) High concentrations of male centenarians 9 common characteristics Semi-vegetarianism Legumes Meat 5x or less/month (3-4 oz portion)
- 15. Flexitarian/Vegetarian Benefits Environmentalimpact Conventional meat production = pesticides, chemical fertilizers, fuel, feed, water, land 1 lb beef = 1,847 gallons of water 1 lb tofu = 302 gallons of water Production of greenhouse gases Livestock contributes 18% (more than cars, planes, and all transportation!) Going meatless one day per week has a greater impact than buying local for a year
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- 17. Power Plant Proteins! Legumes Soy Seeds Nuts WholeGrains Seitan
- 18. Food Serving sizeProtein (g) Protein per 100 calories Beef 3 oz 22-26 10.3 Chicken 3 oz 25 18.5 Fish 3 oz 30 20.6 Tofu (firm) 4 oz 11 10.6 Beans 1 cup 15 6.7 Lentils 1 cup 18 7.8 Almonds ¼ cup 8 3.7 Seitan 3 oz 29 9.6 Sunflower seeds ¼ cup 6 3.3
- 19. Legumes Examples: Lentils,pinto beans, black beans, black-eyed peas, kidney beans, chickpeas ~15 grams protein per 1 cup serving Also high in fiber, B vitamins Ways to incorporate Roasted chickpeas! Soups Hummus With grains Tacos Dried vs canned
- 20. Soy Examples: Edamame,tofu, soymilk, miso, tempeh, natto Protein content varies Tempeh: 15g per ½ cup Soymilk: 6g per 1 cup Ways to incorporate: Edamame as a snack/pre-dinner appetizer Tofu in stir-fries Tempeh for ground meat
- 21. Soy controversy Isoflavones (phytoestrogens) Benefits: 25g/day may reduce risk of heart disease (health claim) Ease of menopausal symptoms Potentially lower risk of breast, endometrial, and prostate cancers
- 22. Soy controversy Yet… Couldraise cancer risk Harmful to hormone balance/fertility? Men Potentially lower sperm count No significant impact on hormone levels with moderate soy intake (does not have a feminizing effect)
- 23. Soy controversy Rumorsof “anti-nutrients” Fermentation deactivates these: miso, tempeh, natto, soy sauce Most soy is genetically modified Bottom line: Research is mixed. Enjoy whole soy foods in moderation
- 24. Nuts & seeds Examples: peanuts, almonds, cashews, sunflower seeds, hemp seeds, chia seeds Protein content ¼ cup nuts = 4-9 grams protein 2-3 tablespoons seeds = ~8 g protein Hempseeds: 10g complete protein per 2 tablespoons $$$ Ways to incorporate On salads Nut butters Trail mix Baked goods
- 25. Whole grains Examples:amaranth, barley, kamut, wheat berries Quinoa= complete protein 8 grams per cup Other whole grains 5-6 grams per cup Complement to legumes or dairy
- 26. Seitan “Wheat meat” High in protein 29g per 3 oz Also very high in gluten Digestibility Meat-like texture & mild taste
- 27. Other plant-based protein sources Vegetables ½ cup = 2-3g protein Veggies higher in protein: spinach, potatoes, peas, broccoli, brussel sprouts Faux meat Examples: TVP, Quorn, Tofurkey, Boca Burger, etc. High in protein, but highly processed & often high in sodium Supplements
- 28. Resources Incentive Program www.muswell.limeade.com Blog www.montanamovesandmeals.com Email wellness@montana.edu Twitter @montanameals