Understanding Protein Sources and Heart Disease Prevention
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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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