protein

Health Nugget – Short on Protein?

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On becoming a vegan, I was convinced that processed foods and meats were not the best for the body. I was challenged by family members who consistently said I would die if I did not eat meat. But, after much research and realizing that the meat industry had convinced many that a meatless diet would be devastating to health, I was quite satisfied with my decision and have been much blessed ever since.

I share the following excerpt to help those who may still have fears of not getting enough protein. This answers the question: Where do I get protein?

Body’s Protein Needs

“In sickness and in health one of the most important functions of our body is to rid itself of poisons constantly building up from the breakdown of food being digested. There are four ways the body has to get rid of these poisons: the lungs, the skin, the bowels, and the kidneys. At each of these exit stations the body uses water as the doorman. Even the lungs use water to rid the body of the gaseous waste, carbon dioxide. You can tell that it is so by breathing on your glasses or mirror and you will see the drops of water. What does water and the body’s need for it have to do with protein?

“In the breakdown of protein the body produces urea, which is moved out of the blood by the kidneys. The more protein consumed the greater the need the body has for water to remove the urea produced as a result. Dr. Nathan Smith, professor of Athletic Medicine at the University of Washington in Seattle, likes to talk school athletes out of their protein habits. Energy can be more efficiently handled when it comes from complex carbohydrates like whole grains than from protein sources found in products of animal origin.

“A number of years ago in Haiti thousands of children were suffering from a protein deficiency disease called Kwashiorkor. After being weaned, the babies were given starchy diets poor in protein and the mortality rate for children under four years of age was 50%. To meet the crisis they initiated an instruction program of three handfuls of grain to one handful of beans. As a result the protein deficiency was halted and eradicated from the island. Thanks to the understanding of medical science, a crisis was halted and lives were saved. But now we are faced by another dangerous problem of too much protein.

“The fear of not having enough protein has led us to the opposite problem of too much protein. Even the false idea is presented that we need a certain kind of protein that can be obtained only from animal sources and that vegetable proteins are incomplete. There are populations around the world that eat 4% of their total calories as protein and these proteins are plant proteins.

“Science indicates that the 100-plus grams a day protein intake of the average non-vegetarian American puts a tax on the liver and kidneys, triggers a loss of calcium from the bones, and also leaves behind a toxic residue which before being eliminated often damages the body and thus makes it more susceptible to a variety of diseases, including cancer and arthritis.

“The question of how much protein the body needs varies from person to person, but the recommendation from the National Research Council is 46 grams for the ladies and 56 grams or 2 ounces for the men. These figures have been inflated by 30–50% because of allowing a margin of safety.

“Adequate protein is easily available from a vegetarian diet. Here is a list of a few foods and the amount of protein they contain:

1 cup pinto beans – 15 grams

1 baked potato – 5 grams

1 cup asparagus – 5 grams

2 slices of bread – 6 grams

1 cup broccoli – 6 grams

1 cup of green peas – 8 grams”

 Country Kitchen Collection, 44, 45, Family Health Publications, 1992.

By looking at the few items listed above, it would be very hard to have a protein deficiency.

Restoring the Temple – What is a Good Diet

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Choosing a good diet can be very confusing. Much too often we encounter this person promoting one type of diet, another person another diet, this magazine heralding this weight loss diet plan, that researcher proclaiming his diet is the best, one diet plan calling for only protein and fat, another telling you to only drink shakes. So what should we really eat? With so many contradictions, what is really the best diet? That is exactly what we are going to consider.

There are four basic guidelines or principles of a good, healthy diet. These guidelines outline a nutritious maintenance diet which will promote health for the rest of our lives, as well as form the basis of a therapeutic diet for those who are battling with health problems. These are the guidelines for a good diet:

  1. a diet high in complex carbohydrates,
  2. a diet high in fiber,
  3. a diet low in protein, and
  4. a diet low in fat.

Complex Carbohydrates

Complex carbohydrates are very long chains of various sugar molecules. This should not be confused with the sugar used in candies, cakes, pies, cookies, and virtually all other sweet, dessert-type foods. Those sugar molecules are very short and affect the body very differently than the long sugar molecules found in complex carbohydrates.

Complex carbohydrates are very important for the body because they are used as fuel for the muscles and the brain. If the body does not have sufficient fuel (glucose) from complex carbohydrates, it has to try and get fuel elsewhere, which is not nearly as efficient as getting fuel from where it is supposed to get it—complex carbohydrates.

Thus, we need an abundance of complex carbohydrates to fuel our various daily mental and physical activities. Athletes and other people who are very active need a predominance of complex carbohydrates for fuel for their muscles.

Complex carbohydrates should make up approximately 70 percent of our caloric intake. Complex carbohydrates are found in whole wheat bread, brown rice, beans, and in all plant foods in varying amounts. So the next time you feel tired and hungry, look for complex carbohydrates in natural plant foods (not a candy bar, a steak, or coffee) to refuel your body’s energy.

Fiber

Fiber is simply indigestible or partially indigestible plant parts. Thus, the only place you will find fiber is in food from plants. Fiber is very important for optimum health because it sweeps the colon clean. Just as in our homes, if we do not clean them often, we find a lot of dust and dirt and grime in them. If we do not eat sufficient fiber, our colons will become clogged with waste, and worse yet the waste will be absorbed into the body and open the door for various major health problems. Fiber is also very helpful in lowering blood cholesterol levels.

Fiber is especially found in unrefined plant foods such as whole grains, legumes (beans), and various vegetables and fruits. Refined plant foods have much of the fiber taken out, as well as many of the vitamins and minerals that are so essential for optimum health, and then you do not get the full benefit of the plant food. Examples of refined foods are white bread, white rice, and many prepackaged food items. When a person is on an unrefined plant diet, he or she will usually get sufficient fiber.

Protein

Protein provides the building blocks for body structure (muscles and tissues) and many body processes (hormones and enzymes). But protein is not a good source of fuel (energy) for the body. Actually, most people eat twice as much protein as they should, and it usually comes in such form as bacon, eggs, cheese, chicken, pork, fish, and milk. The problem is that protein from these sources generally alters the blood chemistry and causes calcium to be leached from the bones and promotes its excretion through the kidneys. This produces a prime environment for osteoporosis and other health problems.

We do not need a whole lot of protein because the body recycles much of what it already has. As cells get old and die, they are broken down, and many of the components are reused, including the protein. All we need is approximately 10 percent of our calories as protein. If you follow the first two basic guidelines and you eat a good variety of foods with sufficient caloric intake, you do not need to worry about getting sufficient protein.

Plant foods are wonderful sources of protein without the problems mentioned above. Plant foods especially high in protein include tofu, soybeans, spinach, beans, lentils, and broccoli.

Fat

Most people already know that too much fat contributes to or causes many health complications. These problems include heart attacks, strokes, deposits in the arteries, obesity, diabetes, and many other health issues. Therefore it is ideal if fat consumption constitutes only about 20 percent of our caloric intake. The easiest way¾and virtually the only way¾to do this is to concentrate on unrefined plant foods.

The best kind of fat is mono-unsaturated fat, which comes primarily from vegetable sources. Olive oil and canola oil are especially high in mono-unsaturated fat. While it is important to have some fat in the diet, fat is not a good primary source of energy. Excess fat hinders proper blood circulation, thus depriving the tissues of needed oxygen and nutrients.

All long-lived, virtually disease-free societies follow the above four principles of a good diet, along with the other aspects of living a healthy lifestyle. Let us learn a lesson from them and use more unrefined plant foods: fruits, vegetables, grains, and nuts (including legumes).

Diane Herbert is a naturopath and lifestyle consultant. She received training from the NAD Lifestyle Consultant program, Thomas Edison State College, Clayton College of Natural Healing, and Bastyr University. Diane teaches health classes at the Gilead Institute located in Norcross, Georgia, gives health presentations, and contributes to the Institute’s literature and health flyer series. She may be contacted by e-mail at: gilead.net@usa.net.

Recipe – Mexican Beans

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5 cups pinto or black beans

15 cups water

2 large onions, chopped

1 Tablespoon onion powder

2 Tablespoons chili powder substitute

2 Tablespoons salt or to taste

1 Tablespoon garlic powder

4 cloves garlic, crushed

2 bay leaves

1/4 teaspoon cumin

Soak beans in water for 24 hours, changing the water several times. Place in a slow cooker with enough fresh water to cover the beans. Cook on low with all of the ingredients except the salt for 24 hours or until very tender. Add salt in the last 2 to 3 hours of cooking.

Food For Life – Protein and Health: Fact Or Fantasy

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Accepted as a nutrient class in 1838, protein, it was discovered, was necessary for all forms of life. This started a fascination with protein and its role in the health and strength of man.

Protein is the building block of every cell of the body and is critical for cell growth and repair. It is essential for energy and is also needed in the manufacture of hormones, antibodies, and enzymes. In addition, it helps maintain the proper acid-alkali balance in the body. Is it any wonder that we are encouraged to eat the protein food source on our plate? The questions, though, are: How much protein do we need? Are there times our protein requirements increase? Is too much protein harmful? What is the best source of protein?

Authorities differ on how much protein is needed for the average adult. The United States Department of Agriculture (USDA) states that an individual needs 56 grams of protein a day. The United States National Research Council recommends a protein intake of one gram of protein per kilogram of body weight. The World Health Organization recommends 0.45 to 0.8 grams of protein per kilogram of ideal body weight. Using these figures and an ideal weight of 150 pounds, between 31 and 55 grams of protein per day would be recommended. (It should be noted that both agencies have been adjusting the requirements for protein downward despite objections from the meat and dairy industries.) The average American is ingesting two to four times as much protein as is recommended.

There are clearly times when the protein intake needs to be increased, such as during times of growth in infancy, childhood, and pregnancy; during times of injury when the body needs to repair cells; and during times of extreme exercise when muscle cells are being built. However, many studies on health and disease have linked too much protein, especially animal-based protein, to numerous health problems.

The standard American diet provides too much protein. One of the primary reasons for this is the large consumption of meat and animal products. Many diseases are greatly reduced when the protein source is plant based. Plant-based proteins are better for the body; most are a good source of fiber and protein, and plant-based proteins are much more economical to produce. Likewise, plant-based proteins do not contain the growth hormones that are so typical in animals sold for consumption. Plant-based proteins can provide all of the essential amino acids needed by man. Even the person on a totally vegetarian diet tends to get more protein than is needed for health.

If you have not already replaced animal proteins with the more healthful plant proteins, you need to consider doing so now. The recipe below can be used alone or in combination with brown rice as the main protein source for many dishes, including tostados, burritos, tacos, enchiladas, nachos, Chimichangas, tortilla casserole, chili, and many others.

Recipe – Nut Roast

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2 1/2 cups celery, chopped

3 medium onions, chopped

3 Tablespoons oil

3 Tablespoons water

3/4 cup walnuts, chopped

3/4 cup pecan or sunflower meal

3 cups dried bread cubes

3 cups soy milk or whizzed tomatoes

1 1/2 teaspoons salt

1 1/4 teaspoons sweet basil

1/2 teaspoon sage

Sauté together the first four ingredients. Combine well all ingredients and place in oiled loaf pan. Bake at 350 degrees for one hour. Cover loaf while baking except for the last 20 minutes. Serve with gravy.

Food – Protein and the Vegan Diet

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Some Americans are obsessed with protein. Vegans—individuals who refrain from eating all animal products—are bombarded with questions about where they get their protein. Athletes used to eat thick steaks before competition because they thought it would improve their performance. Protein supplements are sold at health food stores. This concern about protein is misplaced. Although protein is certainly an essential nutrient which plays many key roles in the way our bodies function, we do not need huge quantities of it. In reality, we need small amounts of protein. The protein recommendation for vegans amounts to close to 10 percent of calories coming from protein. This contrasts with the protein intake of non-vegetarians, which is close to 14–18 percent of calories.

Being vegetarian does not mean your diet will be lacking in protein. Most plant foods contain protein, and in fact, it would be very difficult to design a vegetarian diet that is short on protein. In the United States, it appears that vegan diets are commonly lower in protein than standard American diets. Remember, though, with protein, more is not necessarily better. There do not appear to be health advantages to consuming a high protein diet. Diets that are high in protein may even increase the risk of osteoporosis and kidney disease. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein.

Proteins are made up of smaller units called amino acids. There are about 20 different amino acids, 8 of which must be present in the diet. These are the essential amino acids. Unlike animal proteins, plant proteins may not contain all the essential amino acids in the necessary proportions. However, a varied vegetarian diet means a mixture of proteins are consumed, the amino acids in one protein compensating for the deficiencies of another.

It is very easy for a vegan diet to meet the recommendations for protein. Nearly all vegetables, beans, grains, nuts, and seeds contain some, and often much, protein. Fruits, sugars, and fats do not provide much protein, so a diet based only on these foods would have a good chance of being too low in protein. Vegans eating varied diets containing vegetables, beans, grains, nuts, and seeds rarely have any difficulty getting enough protein as long as their diet contains enough energy (calories) to maintain weight.

Eating a variety of unrefined grains, legumes, seeds, nuts, and vegetables throughout the day, so that if one food is low in a particular essential amino acid another food will make up this deficit, is strongly recommended.

Health – Natural Foods

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“Let your food be your medicine and your medicine be your food.”

Hippocrates

What are natural foods? They are foods that are natural, such as apples, potatoes, corn, almonds, etc. They have no added artificial flavorings, colors, or preservatives; and they are foods that are not refined, such as white flour or corn oil.

DIET IS THE MAJOR CAUSE OF DISEASE

Our refined food is now killing us on the installment plan. … Because Americans like to eat; they eat too much; and they eat the wrong kinds of foods such as meat, milk, eggs, sugar, oil, refined and processed foods.

You are what you eat. Natural food, unadulterated, just as it comes from the Creator, is the food that gives energy, health and life. Refined food on the other hand, brings fatigue, sickness and death. Yet man has tried to improve (is that possible?) upon the natural food God has given us.

HARMFUL FOODS THAT DESTROY YOUR HEALTH – ALL KINDS OF MEAT

Man’s body was not designed to eat meat.

Let’s look at some simple physiological aspects of meat eating. A carnivore’s teeth are long, sharp, and pointed for ripping and tearing flesh. Man has molars for crushing and grinding. A carnivore’s jaw moves up and down only, for tearing and biting. Man’s moves up and down and from side to side for grinding. A carnivore’s tongue is rough; man’s is smooth. A carnivore’s saliva is acid and geared to the digestion of animal protein. Man’s saliva is alkaline for the digestion of starch. A carnivore’s intestines are three times the length of its trunk, designed for rapid expulsion of food stuff, which would otherwise quickly rot. Man’s intestines are twelve times the length of his trunk and designed to keep food in them until all nutrients are extracted. The liver and kidneys of a carnivore are capable of eliminating large amounts of uric acid whereas man’s liver and kidneys have the capacity to eliminate only a small amount of uric acid. A carnivore’s urine is acid. Man’s is alkaline. Consider the elephant. How much dead flesh does he eat? none, and an elephant can live for over a hundred years because he is a vegetarian; whereas, carnivorous animals, such as a cat or dog, live anywhere from 10 to 15 years. What are the strongest animals in the world? Those used for centuries because of their endurance and strength: elephants, water buffalo, camels, mules, and horses; and they all have this one thing in common— they are vegetarians. A lion, which eats flesh exclusively, has very little endurance, for he sleeps approximately 20 hours a day.

HIGH MEAT DIET (WHICH IS ALSO HIGH IN FAT) IS MAJOR CAUSE OF HEART ATTACKS, STROKES, AND CANCER

“Meat is an incomplete source of nutrition. As a consequence, reliance on a meat-based diet actually becomes a liability to human health. But meat is not only a liability for what it does not contain; it is also a liability for what it does contain, excess protein, fat, cholesterol, and blood, besides worms, microbes, and cancer viruses.” John A. Scharffenberg, Problems With Meat, Woodbridge Press Pub. Co., Santa Barbara, California, 1979, 101.

IF I DON’T EAT MEAT, WHERE WILL I GET MY PROTEIN?

Protein is the most complex of all food elements, and its assimilation and utilization are the most complicated. The hardest food for the body to break down is protein. When protein food is eaten, it takes more energy for it to go through the process of digestion than any other food. Protein is not built in the body by eating protein. Protein is built from the amino acids in food. It must first be digested and split into its component amino acids. The body can then use these amino acids to construct the protein it needs.

There are twenty-three different amino acids that have been discovered. Fifteen of these can be produced by the body; and eight must be derived from the foods we eat. That is why these eight are called essential. There are no “essential” amino acids in flesh that the animal did not derive from plants, and that humans cannot also get from the plants they eat. If you eat fruits, vegetables, nuts, and grains on a regular basis, you are receiving all the amino acids necessary for your body to build the protein it needs.

The Hunza people and half a billion Hindus eat very little protein and they have no protein deficiencies. Studies show that excess protein in the diet is harmful, contributing to kidney disease, osteoporosis, arthritis, heart disease, cancer, etc.

When you eat grains and vegetables, you obtain food first hand; but when you eat meat, you get your grains and vegetables second hand. The only effect meat eating has on health is that it deteriorates it.

REFINED OILS

Oils are harmful to the body. Most plant foods contain very little fat; however, modern food technology has made it possible to chemically remove these natural fats and process them into oil. Twelve ears of corn are processed to make one tablespoon of corn oil. During the processing, all the good fiber, vitamins, minerals, enzymes, etc., are removed from the corn, leaving nothing but oil, which is 100 percent fat.

All refined fats are a burden to the body; they thicken the blood, slowing down circulation which affects the heart and blood vessels. These oils contribute to overweight, diabetes, and gallstone formation.

REFINED GRAINS

Refined grains are harmful to the body. Grains are made in such a way that the vitamins and minerals are carried almost entirely on the outer layer. Milling removes this layer, leaving a white, easily ground central kernel, which is almost devoid of vitamins and minerals. The central portion has the starch and the protein, but both of these are more difficult to metabolize without the accompanying minerals and vitamins.

Natural grains such as whole wheat, barley, corn, millet, oats, rice and rye are what we need for proper nourishment. But when these are milled they are almost worthless.

THE NATURAL WAY IS THE HEALTHY WAY

Natural foods encourage life, promote strength and endurance and help restore lost health. Unnatural foods cause sickness and decay. You will find the natural foods close to nature, in the gardens and orchards. You will find unnatural foods on the grocery shelf, preserved and packaged in a bag, box or can.

It isn’t any sacrifice at all to eat natural foods; it’s just another step toward an unblemished skin, a new spring in your step, a new light in the eye. It’s a step toward a strong heart and untainted breath. It’s just another step toward untroubled sleep and new vigor each morning. It’s another step toward an unclouded mind and clear decisions. It’s just another step toward the abundant health you’ve always wanted.

Jerry Hoover, N.D, Natural Medicine, KNI Printers, Inc., California, 1993, 45–71. Contact: DrJerryLeeHooverND@yahoo.com

Health – Casein, Small Ingredient, But Big Trouble!

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It is becoming more and more necessary to carefully read the ingredients label on your packaged foods. If you are vegan, then you need to keep an eye out for the word casein. It is crucial to review and to learn about any new developments with ingredients.

The book, The China Study, by T. Colin Campbell, PhD., [1 Edition BenBella Books, Dallas, Texas, December 11, 2004] contains fascinating information on health and diet. If you have not read it, I would highly suggest you get a copy and read it from cover to cover.

Dr. Campbell explains the apparent link between the occurrence of cancer (and other diseases) and the consumption of animal protein. The following is an excerpt from page six of his book:

“It was important to understand not only whether but also how protein might promote cancer. …

“What we found was shocking. Low-protein diets inhibited the initiation of cancer by aflatoxin, regardless of how much of this carcinogen was administered to these animals. After cancer initiation was completed, low-protein diets also dramatically blocked subsequent cancer growth, In other words, the cancer-producing effects of this highly carcinogenic chemical were rendered insignificant by a low-protein diet. In fact, dietary protein proved to be so powerful in its effect that we could turn on and turn off cancer growth simply by changing the level consumed.

“Furthermore, the amounts of protein being fed were those that we humans routinely consume. We didn’t use extraordinary levels, as is so often the case in carcinogen studies.

“But that’s not all. We found that not all proteins had this effect. What protein consistently and strongly promoted cancer? Casein, which makes up 87 percent of cow’s milk protein, promoted all stages of the cancer process. What type of protein did not promote cancer, even at high levels of intake? The safe proteins were from plants, including wheat and soy.”

Casein is thick, coarse and often used to form the strongest glue known to man.

“Protein-based glues are durable and water-resistant. One type is casein glue, or milk glue, which can permanently bond porous materials like wood and paper. Casein glue has been used since antiquity; the Ancient Egyptians used it as an adhesive and paint medium.” Clare Edwards. Ms Edwards has been providing Internet content since 1998. She has written and translated for a variety of markets: everything from technical articles to short fiction and essays on alternative spirituality. She holds a certificate of higher education in electronics and audio arts from Middlesex University.

A recipe to make this super strong “casein glue” can be found at: www.ehow.com/how_8452451_make-super-strong-permanent-glue.html.

Casein is also a strong mucus-forming substance that can cause respiratory problems. There is 300 percent more casein in cow’s milk than in human milk. Due to this high amount of casein in the diet, the human respiratory system can become clogged and irritated. See www.livestrong.com/article/257495-casein-protein-dangers.

You can also find casein in some of the powdered soymilks. Fast foods often contain casein—and in seemingly unlikely places like French fries. The buns—and all baked goods whether from a fast-food restaurant or not for that matter—usually contain casein.

Foods that say “non-dairy” or appear to be non-dairy can actually contain casein, according to FAAN. This includes non-dairy whipped toppings. It also includes soy cheese, which is marketed as an alternative to dairy cheese, according to Mike Adams, editor of naturalnews.com. It might also be beneficial to get into the habit of reading the labels and watch out for artificial butter flavor and margarine.

Processed foods often contain casein. It will not always be labeled as such. Look out for milk solids, lactose, sodium lactylate, and any other ingredient that starts with “lact.” Even the vinegar flavoring in potato chips contains casein. There is also the risk of cross-contamination when products are made on equipment that has been used for another product that contains a milk ingredient. Watch the brands of the soy cheese and many of the milk powders, including coconut, that you choose because many of them also contain casein.

Many people are not concerned with the so-called little things, but it is often the little things with their hidden dangers that can lead to large health problems, so we need to exercise wisdom. We are fearfully and wonderfully made (Psalm 139:14) and Paul said, “ Know ye not that ye are the temple of God, and that the Spirit of God dwelleth in you? If any man defile the temple of God, him shall God destroy; for the temple of God is holy, which temple ye are.” I Corinthians 3:16, 17.

Food – The Protein Myth

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If you’re worried about getting enough protein on a vegetarian diet, you may be in for a surprise. The truth is, most Americans get way too much protein, and vegetarians can easily get more than enough protein in their diet as well. Many people still believe that protein is only available from meat and animal sources and we will all fall over dead without animal protein! However, Harvard scientists recently completed a study finding that eating a single serving of red meat each day increases your risk of early death, and factory-farmed chicken, often touted as a healthier alternative to beef, can be contaminated with E. coli bacteria that can give you urinary tract infections.

The idea that protein comes only from meat is a myth. Nearly all foods contain small amounts of protein, and it’s very easy to get your daily protein requirements from beans, grains, nuts, and vegetables, which have less cholesterol and fat than meat and are usually cheaper. All vegetables contain between 1 and 2 g of protein per cup. The United States Centers for Disease Control and Prevention recommends that women get 46 grams (g) of protein each day and that men get 56 g.

Beans and lentils are the cheapest source of protein, providing 12 to 14 g per cup of cooked beans and 18 g per cup of cooked lentils. White beans taste delicious in pasta; garbanzo or edamame in stir-fries; black beans and pinto in burritos, tacos, and quesadillas; and lentils or kidney are great in salads and whole grain pita lunches.

Nuts provide 3 to 7 g of protein per 1/3-cup serving, depending on the type (peanuts and pine nuts have the most). Seeds give 2 to 5 g per 1/3-cup serving, depending on type. Almonds, walnuts, pecans, pistachios, cashews, and pine nuts are all good vegetarian protein sources. Try a sprinkle of chopped nuts on everything from oatmeal to salad. On the seed side, try pumpkin, sesame, and sunflower.

Tofu and tempeh are also excellent sources of protein. Tempeh has 18 g of protein per serving; tofu has 8 g per serving. If you’re not a fan of tofu or tempeh, you can still reap the protein benefits of soy in soy milk (8 g per glass) and edamame (green soybeans, which have 17 g per cup). Aim for one serving of tofu, soy milk or edamame per day.

Food – The Beauty of Beans

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“If we plan wisely, that which is most conducive to health can be secured in almost every land. The various preparations of rice, wheat, corn, and oats are sent abroad everywhere, also beans, peas, and lentils. These, with native or imported fruits, and the variety of vegetables that grow in each locality, give an opportunity to select a dietary that is complete without the use of flesh meats.” Counsels for the Church, 377.

Beans are one of the least expensive forms of protein. They are high in fiber and low in fat and come in a kaleidoscope of colors and shapes. Beans can be enjoyed in every kind of dish from a dip or a salad to stews and soups to hearty main courses. In Asia, sweetened red beans are dessert—they are used to fill pastries and even make ice cream.

adzuki beans

These small, dark red beans are slightly sweet and creamy when cooked. They are the basis for sweet red bean paste used in Asian desserts.

black beans (turtle beans, frijoles negros)

Black beans are a staple of Latin America dishes. Their strong, earthy flavor and firm texture help them stand out in soups, salads and all sorts of side dishes.

cannellini beans (white kidney beans)

Mild-tasting meaty cannellinis are often used in minestrone soup and other Italian dishes.

chickpeas (garbanzo beans)

The versatile chickpea has an almost buttery flavor and is a nutritional powerhouse with over 80 nutrients, plus plenty of fiber and protein. Many classic vegetarian dishes, including hummus and falafel, are based on the versatile chickpea.

kidney beans

Kidney beans are full-flavored and retain their kidney shape even with long cooking times. They are usually the bean of choice for chili or cold salads. They come in dark red, light red, pink or white.

lentils

Lentils cook quickly and are often served puréed. The most common varieties are brown and red, but for a larger selection explore the many different kinds used in Indian or Middle Eastern cuisines.

lima beans (butter beans)

Pale green limas are starchy and satisfying. If you’ve had only canned, give them another chance. Their rich buttery flavor holds up better when they’re fresh or frozen.

pinto beans

Speckled beige beans with darker streaks, pintos are used for refried beans, chili and many Mexican recipes. Unfortunately their pretty markings—pinto means painted in Spanish—turn a dull pinkish beige after cooking.

white beans (Great Northern, navy beans)

These mild, meaty beans are favorites in casseroles, stews and soups.

The Vegetarian Bible, Publications International, Ltd., Lincolnwood, Illinois, 2011, 22.