Protein Sources and Heart Disease Prevention
Where do
you
get your protein?
Debbie Lucus, MS, RD, CDCES
02.02.21
dlucusrd@gmail.com
February is Heart Month
Heart disease kills more people every year than all
cancers combined
One person dies every 36 seconds in US from heart
disease
83% believe that they can do something to reduce
risk, but don’t feel motivated to do so
58% don’t do anything to lower risk
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G: GET YOUR NUMBERS
Talk to your doctor
O: OWN YOUR LIFESTYLE
Stop smoking, lose weight, exercise, and eat healthy.
It’s up to you. No one can do it for you.
R: REALIZE YOUR RISK
We think it won’t happen to us, but heart disease kills one of three women.
E: EDUCATE YOUR FAMILY
Make healthy food choices for you and your family.
Teach your kids the importance of staying active.
D: DON’T BE SILENT
Tell every woman you know that heart disease is our No. 1 killer.
Only 3% of
Americans
achieve all 7
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Where’s the Beef?
Meal planning basics:
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Unprocessed carbs
Healthy Fats
Why are plant protein sales on the rise?
Benefits of plant-based proteins showing improvement in
:
Heart disease
Obesity
Hypertension
Type 2 diabetes
Some cancers
Environmental impact
Meat production contributes to greenhouse gas emissions
Concern over treatment of farm animals
Why Protein?
Essential for body’s structure and movement
Building & repair of tissues and cells
Antibodies
Enzymes
Hormones
Carriers (moves oxygen and electrons)
Important for weight loss
Satiety
Preserves lean muscle mass
How much protein do I need?
0.8 – 1.0 grams protein per kilogram (OR 0.36 – 0.45
grams per pound)
Most vegans need about 1.0 grams/kg (0.45
grams/pounds)
Uses our current/ideal body weight – extra body fat
doesn’t need more protein
200# x 0.36 grams/pounds = 72 grams protein/day
For most, the range is 40-80 grams
About 10-20 percent of your calories from protein
Protein quality
Building blocks of protein are amino acids
Animal protein = all of the essential amino
acids (also called indispensable)
Plant protein = all the essential amino acids,
but not all in large quantities
Combining a variety of plant foods will
ensure adequate amino acids
Beans are low in methionine, grains are low
in lysine
Don’t need to combine at same meal
Lysine
Most limited amino acid in vegan diet
Tofu, tempeh, soy, lentils, seitan and other beans
Quinoa, pistachios, amaranth, pumpkin seeds
Have legumes (beans, peas, peanuts), soy every
day
Protein power from plants
Beans and legumes
7-9 grams/1/2 cup serving
Cooked, dried beans
Lentils
Soy beans
Split peas
Beans provide the most lysine
Nuts & Seeds
5-8 grams/1/4 cup serving
Nut butters (2 Tbsp serving)
Flax/Hemp/Sesame/Sunflower seeds
Protein power from plants
Grains
2-6 grams/serving
Quinoa
Oats (oat groats are highest protein of the oats)
Wheat & Wheat berries
Wheat sprouts
Veggies
1-3 grams/serving for most veggies
Back to ‘where’s the beef?’…
Unprocoessed Soy: Tofu, Tempeh (fermented soy),
edamame, soy milk
Seitan (wheat meat)
Beans & other legumes
Faux meats are easy options (but more processed)
Make your own veggie burgers
Nuts & seeds
Veggies, whole grains
Soy milk, soy curls
Jackfruit (meat-like, but low in protein – 3g/cup))
What to do with: Tofu?
Curdled soy milk, pressed into ‘cake’
Press out liquid
Slice, cube, crumble
Bake, grill, sauté, stir fry
Blend into smoothie, dips, sauces
Egg replacer
Add to salad, sandwich, soups
Or just eat the soy bean
What to do with: Tempeh?
Fermented soy with a grain
17 grams protein/serving
Steam for 15 minutes to mellow flavor (Dr. Greger)
Cut into chunks
Add to soups, stews, stir fry
Grill and add to salads, sandwiches
Grate and put into soups
What to do with: Seitan
Wheat meat – gluten (protein) in flour
Wash the flour until starch is gone and protein remains
Meat-like texture
Bake, broil, grill
Add to soups, stews
What to do with: Jack Fruit
Meat-like texture, but not high in protein
Cut into chunks, heat and shred the little triangles
BBQ ‘pork’ sliders
Can I use canned beans? YES!
Bean salad
Hummus/spreads
Top a salad
Add to pasta
Tacos/burritos
Buddha bowls
Soups, chili, stews
Side dish
????
Make your own veggie burgers
Beans + whole grains + veggies
For example:
Black/kidney beans + oatmeal + brown rice
(cooked) + BBQ sauce
Sweet potato + garbanzo bean + oats + quinoa
Protein – bottom line
It is easy to get enough plant-powered protein
Choose whole, real foods
Get a variety of plant foods throughout the day
Choose 3-4 servings of protein food daily:
½ cup cooked beans
½ cup tofu or tempeh
¼ cup peanuts
1 cup soymilk
2 tablespoons peanut butter
What new protein will you try this week?
On the next few slides we’ll look at a few common varieties of beans and discuss their shape, size, and flavor.
Exploring protein sources, the importance of heart disease prevention, and practical tips for a healthier lifestyle. Learn where to get protein, why heart health matters, and how to reduce risks through simple lifestyle changes like quitting smoking, eating healthy, and staying active.
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Presentation Transcript
Where do you get your protein? Debbie Lucus, MS, RD, CDCES 02.02.21 dlucusrd@gmail.com
February is Heart Month Heart disease kills more people every year than all cancers combined One person dies every 36 seconds in US from heart disease 83% believe that they can do something to reduce risk, but don t feel motivated to do so 58% don t do anything to lower risk
Heart Disease is #1 killer of women & men G: GET YOUR NUMBERS Talk to your doctor O: OWN YOUR LIFESTYLE Stop smoking, lose weight, exercise, and eat healthy. It s up to you. No one can do it for you. R: REALIZE YOUR RISK We think it won t happen to us, but heart disease kills one of three women. E: EDUCATE YOUR FAMILY Make healthy food choices for you and your family. Teach your kids the importance of staying active. D: DON T BE SILENT Tell every woman you know that heart disease is our No. 1 killer.
Only 3% of Americans achieve all 7
Wheres the Beef? 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Meal planning basics: Plant protein Unprocessed carbs Healthy Fats
Why are plant protein sales on the rise? Benefits of plant-based proteins showing improvement in: Heart disease Obesity Hypertension Type 2 diabetes Some cancers Environmental impact Meat production contributes to greenhouse gas emissions Concern over treatment of farm animals
Why Protein? Essential for body s structure and movement Building & repair of tissues and cells Antibodies Enzymes Hormones Carriers (moves oxygen and electrons) Important for weight loss Satiety Preserves lean muscle mass
How much protein do I need? 0.8 1.0 grams protein per kilogram (OR 0.36 0.45 grams per pound) Most vegans need about 1.0 grams/kg (0.45 grams/pounds) Uses our current/ideal body weight extra body fat doesn t need more protein 200# x 0.36 grams/pounds = 72 grams protein/day For most, the range is 40-80 grams About 10-20 percent of your calories from protein
Protein quality Building blocks of protein are amino acids Animal protein = all of the essential amino acids (also called indispensable) Plant protein = all the essential amino acids, but not all in large quantities Combining a variety of plant foods will ensure adequate amino acids Beans are low in methionine, grains are low in lysine Don t need to combine at same meal
Lysine Most limited amino acid in vegan diet Tofu, tempeh, soy, lentils, seitan and other beans Quinoa, pistachios, amaranth, pumpkin seeds Have legumes (beans, peas, peanuts), soy every day
Protein power from plants Beans and legumes 7-9 grams/1/2 cup serving Cooked, dried beans Lentils Soy beans Split peas Beans provide the most lysine Nuts & Seeds 5-8 grams/1/4 cup serving Nut butters (2 Tbsp serving) Flax/Hemp/Sesame/Sunflower seeds
Protein power from plants Grains 2-6 grams/serving Quinoa Oats (oat groats are highest protein of the oats) Wheat & Wheat berries Wheat sprouts Veggies 1-3 grams/serving for most veggies
Back to wheres the beef? Unprocoessed Soy: Tofu, Tempeh (fermented soy), edamame, soy milk Seitan (wheat meat) Beans & other legumes Faux meats are easy options (but more processed) Make your own veggie burgers Nuts & seeds Veggies, whole grains Soy milk, soy curls Jackfruit (meat-like, but low in protein 3g/cup))
What to do with: Tofu? Curdled soy milk, pressed into cake Press out liquid Slice, cube, crumble Bake, grill, saut , stir fry Blend into smoothie, dips, sauces Egg replacer Add to salad, sandwich, soups Or just eat the soy bean
What to do with: Tempeh? Fermented soy with a grain 17 grams protein/serving Steam for 15 minutes to mellow flavor (Dr. Greger) Cut into chunks Add to soups, stews, stir fry Grill and add to salads, sandwiches Grate and put into soups
What to do with: Seitan Wheat meat gluten (protein) in flour Wash the flour until starch is gone and protein remains Meat-like texture Bake, broil, grill Add to soups, stews
What to do with: Jack Fruit Meat-like texture, but not high in protein Cut into chunks, heat and shred the little triangles BBQ pork sliders
Can I use canned beans? YES! Bean salad Hummus/spreads Top a salad Add to pasta Tacos/burritos Buddha bowls Soups, chili, stews Side dish ????
Make your own veggie burgers Beans + whole grains + veggies For example: Black/kidney beans + oatmeal + brown rice (cooked) + BBQ sauce Sweet potato + garbanzo bean + oats + quinoa
Protein bottom line It is easy to get enough plant-powered protein Choose whole, real foods Get a variety of plant foods throughout the day Choose 3-4 servings of protein food daily: cup cooked beans cup tofu or tempeh cup peanuts 1 cup soymilk 2 tablespoons peanut butter
