Souldance It's All About Food

Protein is essential for growth and development. It provides the body with energy, and is needed for the manufacture of hormones, antibodies, enzymes, and tissues. It also helps maintain the proper acid-alkaline balance in the body.

When protein is consumed, the body breaks it down into amino acids, the building blocks of all proteins. Some of the amino acids are designated nonessential. This does not mean that they are unnecessary, but rather that they do not have to come from the diet because they can be synthesized by the body from other amino acids. Other amino acids are considered essential, meaning that the body cannot synthesize them, and therefore must obtain them from the diet. These nine amino acids are generally regarded as essential for humans. They are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. In addition, the amino acids arginine, cysteine, glycine and tyrosine are considered conditionally essential, meaning they are not normally required in the diet, but must be supplied exogenously to specific populations that do not synthesize it in adequate amounts.

Whenever the body makes a protein-when it builds muscle, for instance-it needs a variety of amino acids for the protein-making process. These amino acids may come from dietary protein or from the body's own pool of amino acids. If a shortage of amino acids becomes chronic, which can occur if the diet is deficient in essential amino acids, the building of protein in the body stops, and the body suffers.

Because of the importance of consuming proteins that provide all of the necessary amino acids, dietary proteins are considered to belong to two different groups, depending on the amino acids they provide. Complete proteins, which constitute the first group, contain ample amounts of all of the essential amino acids. These proteins are found in meat, fish, poultry, cheese, eggs, and milk. Incomplete proteins, which constitute the second group, contain only some of the essential amino acids. These proteins are found in a variety of foods, including grains, legumes, and leafy green vegetables.

Although it is important to consume the full range of amino acids, both essential and nonessential, it is not necessary to get them from meat, fish, poultry, and other complete-protein foods. In fact, because of their high fat content-as well as the use of antibiotics and other chemicals in the raising of poultry and cattle-most of those foods should be eaten in moderation. Fortunately, the dietary strategy called mutual supplementation enables you to combine partial-protein foods to make complementary protein - proteins that supply adequate amounts of all the essential amino acids. For instance, although beans and brown rice are both quite rich in protein, each lacks one or more of the necessary amino acids. However, when you combine beans and brown rice with each other, or when you combine either one with any of a number of protein-rich foods, you form a complete protein that is a high-quality substitute for meat.

All soybean products, such as tofu and soymilk, are complete proteins. They contain the essential amino acids plus several other nutrients. Available in health food stores, tofu, soy oil, soy flour, soy-based meat substitutes, soy cheese, and many other soy products are healthful ways to complement the meatless diet. Be aware that many of these are still processed foods that you may wish to avoid, and be certain of buying organic soy products to ensure they have not been genetically modified.

Goat's or Sheep's milk Yogurt is the only animal-derived complete-protein source recommended for frequent use in the diet. Made from milk that is curdled by bacteria, yogurt contains Lactobacillus acidophilus and other "friendly" bacteria needed for the digestion of foods and the prevention of many disorders, including candidiasis. Yogurt also contains vitamins A and D, and many of the B-complex vitamins.

Do not buy the sweetened, flavored yogurts that are sold in supermarkets. These products contain added sugar and, often, preservatives. Instead, either purchase fresh unsweetened goat or sheep's milk yogurt from a health food store or make the yogurt yourself, and sweeten it with fruit juices and other wholesome ingredients.

Complete Proteins
Milk
Eggs
Fish
Poultry
Red Meats

Incomplete Proteins
Grains (low in lysine, isoleucine)
Legumes (low in tryptophan, methionine)
Seeds (low in lysine, isoleucine)
Nuts (low in lysine, isoleucine)
Vegetables (varies – most low in methionine, isoleucine)

To obtain complete proteins combine:

Grains+ Legumes
(e.g. Rice and lentils, wheat and peas, bean burritos)
Seed or Nuts + Legumes
(e.g. garbanzo beans and sesame (hummus)
Grains + Milk or Eggs
(e.g. Quiche, rice and eggs, french toast, lasagna)
Vegetables + Milk or Eggs
(e.g. Cream soups, vegetable with eggs and cheese, omelet)