For Vegetarians

Discussion in 'The GatorTail Pub' started by gatorfan5220, May 9, 2014.

  1. gatorfan5220
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    gatorfan5220 Well-Known Member

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    Im wondering how you get complete proteins in your diet.

    For instance, I like brown rice. Does it balance nicely say with lentils in being a true grain?

    I
  2. g8orbill
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    g8orbill Gators VIP Member

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    here is something else for the vegetarian crowd to chew on


    http://online.wsj.com/news/articles/SB10001424052702303678404579533760760481486

    "Saturated fat does not cause heart disease"—or so concluded a big study published in March in the journal Annals of Internal Medicine. How could this be? The very cornerstone of dietary advice for generations has been that the saturated fats in butter, cheese and red meat should be avoided because they clog our arteries. For many diet-conscious Americans, it is simply second nature to opt for chicken over sirloin, canola oil over butter.

    The new study's conclusion shouldn't surprise anyone familiar with modern nutritional science, however. The fact is, there has never been solid evidence for the idea that these fats cause disease. We only believe this to be the case because nutrition policy has been derailed over the past half-century by a mixture of personal ambition, bad science, politics and bias.



    also good book for them to read

    http://www.amazon.com/gp/product/14...mp=1789&creative=9325&creativeASIN=1451624425
  3. gatorjjh
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    gatorjjh BS Jm, UF Class of '69 Premium Member

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    lentils are good but so are most beans, my choices are black beans and rice, then red beans and rice
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  4. deathroll
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    deathroll Well-Known Member

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    Can't answer your question but wish to relay a very recent vegetarian experience. Youngest daughter bought the wife and I 3 delivered to our door uncooked meals. We are carnivores but chose 3 vegetarian dishes. They arrived in an insulated box with recipes and portioned out ingredients. We thought we'd like it but could not believe the amount of chopping, dicing, mincing we had to do. Then, multiple pots and pans to pre-cook before combining. Never again. Dishes were OK (at best) but nothing to write home about. We're glad we've finished those 3 meals and are now devout carnivores.
  5. g8orbill
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    g8orbill Gators VIP Member

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    just give me a big juicy ribeye, salad and a tater
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  6. anstro76
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    anstro76 Well-Known Member

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    • Grains
      Brown rice, oats (cereals - oatmeal, granola, etc.) millet, corn, barley, bulgur, wheat (including whole wheat bread, pastas, cereals, flour, etc.).

      I'll include Quinoa in this section, although technically it is not a grain. Unlike wheat or rice, quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source. It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest.

      LEGUMES
      Green peas, lentils, chickpeas, alfalfa sprouts, mung beans, and beans of all kinds (kidney, lima, aduki, navy beans, soy beans and products made from them; e.g., tofu, textured vegetable protein, tempeh, soy milks), peanuts, etc.

      GREENS - Broccoli, collards, spinach, etc.



      NUTS AND SEEDS
      Almonds, cashews, walnuts, filberts, pistachios, pecans, macadamias and nut butters made from these. Sunflower seeds, sesame seeds (including tahini butter made from ground sesame seeds), pumpkin seeds, etc.

      Combining protein rich foods increases the protein absorption by about 30%, and so it is important to combine grains, lentils, legumes, nuts, seeds and greens in a vegetarian diet.

      Below are some classic vegetarian high protein combinations, but of course, you can come up with many more options just by using a little creativity:
    • Corn and beans
    • Brown rice and beans
    • Oat bran and soy milk
    • Buckwheat and millet
    • Brown rice and green peas
    • Tofu or Tempeh on whole wheat bread
    • Whole grain bread and peanut butter
    • Yogurt with walnuts
    • Tofu with tahini (sesame seed paste)
    • Brown rice with almonds, cashews or pecans
    • Avocado, sprouts & almond butter on whole wheat bread
    • Chickpea hummus (made with sesame seed paste) on pita
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  7. slinkygator
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    slinkygator Moderator Extraordinaire

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    Great info Anstro! I do eat meat, but could live as a vegetarian if I needed to. I love all kinds of beans and will make note of the combos you mentioned.
  8. g8orbill
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    g8orbill Gators VIP Member

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    bloody red meat for me
  9. slinkygator
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    slinkygator Moderator Extraordinaire

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    Ewwwww, Bill When I do eat meat I like it well done.

    I hate thinking about what something was before it landed on my plate....
  10. g8orbill
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    g8orbill Gators VIP Member

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    people who eat meat well done cook all the juice and most of the flavor out of it
  11. slinkygator
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    slinkygator Moderator Extraordinaire

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    And people who eat it raw are risking eating parasites and stuff yuckkkkkkkkkk o_O
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  12. g8orbill
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    highly unlikely that could happen
  13. gatorfan5220
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    gatorfan5220 Well-Known Member

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    How about....brown rice with lentils and some veggies thrown in?
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  14. bakaduin
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    bakaduin Moderator

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    No worries on parasites. In fact, the "blood" people see when they eat rare/medium rare meat isn't actually blood but instead myoglobin and water. Myoglobin is the protein that gives "red meat" like beef its color. As for parasites there are no parasites in beef and really the only "meat parasite" is trichinella which used to be found in pork (and was why you needed to cook pork well done) but has been largely eradicated from US commercial meat sources due to different feeding techniques. Another interesting fact for you is when eating a steak only the surface is contaminated with bacteria while the interior is sterile. That is why it is safe to eat steak rare as long as the outside is seared. On the other hand ground beef has the bacteria mixed throughout which is why it is recommended you cook it to a higher temperature.
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  15. slinkygator
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    slinkygator Moderator Extraordinaire

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    Well aren't you the smartie? o_O :p

    I just don't want to eat bloody meat........disgusting..... :eek:
  16. busigator96
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    busigator96 Premium Member

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  17. tilly
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    tilly Superhero Moderator VIP Member

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    I eat meat, but my wife only eats boneless skinless white chicken and some seafood. I have grown to love much of what you listed.
  18. geauxgator1
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    geauxgator1 Well-Known Member

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    I am pretty much a vegetarian and yes brown rice with legumes gives a complete protein from what I understand. I also take a B12 supplement to make sure. I have chicken and fish once in a while, so its really not a problem with me. Black Beans and rice baby.
  19. romeg8r
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    romeg8r VIP Member

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    If people were really supposed to be vegetarians, vegetarians wouldn't smell so bad when they fart.
  20. LeafUF
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    LeafUF Well-Known Member

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    When it comes to vegetarian protein sources it is a bit of a misconception that you can not get a complete protein from plant based sources. Of course the animal sources have more of the essential amino acids but there are some good plant based sources as well. The key is to combine sources with complimentary amino acid profiles.

    Currently, the favored way to judge protein quality is the PDCAAS, it is determined using human models and scores proteins on their amino profile. http://en.wikipedia.org/wiki/Protein_Digestibility_Corrected_Amino_Acid_Score

    Shoot for .5 - 1 cup of legumes a day and make sure overall protein intake is high enough to meet your nutritional needs.
    Last edited: May 13, 2014

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