Protein
FoodsSources of proteins can be meats, fish, dairy products or soy products.
A limited source of protein are legumes like dried beans, peas or lentils.(As
they do not contain all the essential amino acids, which are the building blocks
of protein, they are also called "incomplete" proteins.) Desirable
protein foods are high in protein and low in fat.
A good choice would be lean cuts of beef and pork, chicken and turkey (with the
skin removed before cooking, as it is high in undesirable fats). Another good
choice are fish as well as seafoods. Processed meats like hamburger are
only an option, if their fat content is 10 % or less. You will want to choose
the lean variety only! If you buy the somewhat less costly "regular"
ground beef, you'll not only buy a lot of undesirable fat. Besides you will likely
drain and discard the fat when you cook it.You'll wind up with less, and you have
not saved money after all, but poured it down the drain! Cold sandwich meats can
be of questionable value as a source of protein. Often they are too high in fat,
too high in sodium, processed with sodium nitrite, and they are smoked.
| Junk
meats: Less desirable protein sources, also poisonous sodium nitrite/nitrate: |
| Another hint: Ignore the hot dogs, wieners,
sausage links, bologna and salami. Not only are they high in fat, but loaded with
salt and sodium nitrite or nitrate, a common preservative in the meat processing
industry. Sodium nitrate is a carcinogenic substance (which means: it causes cancer,
but it also gives meat the illusion of freshness as it creates the wonderful fresh,
red color appearance). Research has confirmed that it causes cancer of the oesophagus,
the stomach and the bowel. You may think: small amounts can't hurt much, and besides
it is permitted in food processing. You better think twice: lots of substances
are used, and even if the knowlege is out that they are harmful, it takes a long
time and often a lot of disease, till the alarm goes off! You are the consumer,
and it means Buyer Beware! Look out for lean sandwich meats (chicken breast, turkey
breast), and read the labels. If you are at the deli counter and you cannot see
the labels, ask before you buy. There are products without sodium nitrate. |
Eggs are a good source of protein except that we have to monitor
the egg yolk intake. You see, it is the egg white, which we should
use more liberally. The egg yolk contains a substance called arachidonic
acid, which is metabolized in our liver into bad cholesterol (=LDL cholesterol).
This elevates cholesterol levels in our blood. We still can enjoy
an omelet: use 1 egg only and add 2 additional egg whites.
Another possibility is to use egg white only, which is commercially
available. This along with egg substitute, if this is your choice, can be found
in the refrigerated section of food stores.
Protein
from dairy products is best chosen from the low-fat varieties: milk
(1%), yogourt or cottage cheese (also available with 1% fat or less), cheeses
with a low fat content(part-skim mozzarella can come in at a low 15% and string
cheese is similar) There are other varieties, which are low in fat and tasty:
Ricotta (10%), Provolone (24%), Cantenaar (18%), as well as the "light"
versions of Cheddar, Swiss , and Gouda. If in doubt, ask at the deli counter.
Avoid the high fat varieties like cream cheese, the double-creme varieties of
Camembert or Brie and Mascarpone. While these are all sources of protein, the
fat content has spiralled a little too high for your benefit! Protein
from soy beans has been consumed for centuries in Asia, mainly in
China and in Japan. It is also an excellent choice for vegetarians. Tofu is the
curd, which is derived from soy milk. It is available in various varieties: soft
(for desserts) and firm. Some varieties come baked in a tomato sauce or in a spicy
oriental Teriyaki Sauce. Tofu is a "chameleon" food: it is readily adaptable
to various flavors. If you taste it without anything else added, you will find
it probably too bland to be enjoyable. So experiment by adding your favorite spices,
sauces and condiments! The isoflavones, that occur in soy products have
received a lot of positive press lately: flavonoids are useful to protect against
cancer and heart disease. Soy milk as opposed to cow's milk has the same benefits.
It also offers an excellent alternative for people with lactose intolerance, who
cannot drink cow's milk. Products vary greatly. Some are quite high in carbohydrates,which
is usually due to the addition of sugar. When you read the ingredients on the
package, this is quite obvious. Also, the calorie content will be a whopping 150
calories per cup, as compared to milk, which has no more than 100 calories.Look
for a product that is comparable to milk. Remember; you are looking for a source
of protein and not for the extra sugar! Another vegetable protein,
which is also derived from soy, can be found in the
Indonesian product Tempeh. It is less commonly available,
but Asian markets will carry it in the refrigerated or freezer section.
Also
there are the products labelled TVP- short for textured vegetable
protein. They are dry and have to be first reconstituted (soaked
in water). They can be easily added to soups or stews. Their advantage is that
they do not require any refrigeration. Finally a growing number of soy products
has turned up in the refrigerated or frozen section of our food markets: soy patties,
burgers, soy hot dogs, sandwich slices and varieties that mimic chicken burgers
and nuggets-except that they are all made of soy and are not deep-fried. You will
discover a favorite by trying them out and experimenting. Soy is definitely not
for vegetarians only. Its benefits are there for anybody! Let us look at
another important member of the nutrition team: carbohydrates. Click on this in
the distribution table :
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