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PROTEIN: Facts you can use

  • The amount of protein you need depends on your build and activity level, but the average adult needs 0.36 grams of protein per pound of body weight. For example: a 120-lb person needs 43 grams; a 150-lb person, 54 grams; a 200-lb person, 72 grams.

  • The average American eats more protein than he or she needs. Meat-eaters often eat two or more times the amount of protein they need. What happens to the extra protein? Metabolizing protein produces toxic byproducts that the liver must process, and then it is excreted by the kidneys. Thus, too much protein intake stresses the organs. Also, excess protein is converted into fat.

  • Diets high in protein create acid, which the body acts against by pulling calcium out of the bones. This is why a high-protein diet (more than 30% of calories from protein) can contribute to osteoporosis. (By the way, foods that are high in acid include beef, sugar, fried foods, and processed cheese. All of these can contribute to osteoporosis.)

  •  Worried about getting enough protein? Here are some plant-based protein sources (refers to cooked where applicable).

Item

Amount

Grams

Peanuts

1 cup

60

Sesame seeds

1 cup

42

Chickpeas

1 cup

41

Tempeh 

1 cup

31 (varies)

Tempeh (Lightlife)

2 oz

21

Almonds

1 cup

25

Sunflower seeds

1 cup

24

Soybeans

1 cup

22-24

Couscous

1 cup

22

Lentils

1 cup

16

Split peas

1 cup

16

Red Kidney beans

1 cup

15

Cashews

1 cup

15

Seitan

4 oz

15-31 (depending on brand)

Morningstar Better 'n Burger

1 patty

14

Pinto beans

1 cup

14

Black beans

1 cup

12

Lima beans

1 cup

11

Quinoa

1 cup

11

Tofu

4 oz

10+ (depends on brand)

Lightlife Smart Ground

1/3 cup

10

Textured vegetable protein (TVP)

1/2 cup

8

Green beans

1 cup

7.5

Pretzels (thin, twisted)

10

6

Broccoli

1 cup

6

Orange juice

6 oz

5

Brown or white rice

1 cup

5-6

Oatmeal

1 cup

5

Alfalfa sprouts

1 cup 

5

Potato

1 med

4

SOURCE: USDA Nutrient Database for Standard Reference, 1998; and The Road to Immunity, by Kenneth Bock, MD, 1997.

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