Read Online Fasting and Eating for Health by Joel Fuhrman; Neal D. Barnard - Free Book Online
Authors: Joel Fuhrman; Neal D. Barnard
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the diseases that is linked to our rich, highly refined, high-protein, high-fat, modern diet.
The United States Recommended Dietary Allowance (RDA) for protein is 44
grams for a young woman. This includes a twofold safety factor, which doubles the minimum requirements as determined by nitrogen balance studies. We do not need to eat any animal foods to meet these protein requirements. Strict vegetarians who eat no animal products get more than enough protein, and they do not need, selectively or scientifically, to mix and match foods to do so.
It is a mistaken notion that we need to cat protein-concentrated foods in order to obtain the eight essential amino acids. A thorough review of the literature on human protein requirements and population studies shows that children and adults grow healthy and strong on vegetable-and complex-carbohydrate-based diets.46,47 Vegetables that do not contain significant amounts of all eight essential amino acids tend to complement each other even if the amino acids are consumed in separate meals in the same day or as much as 16 hours apart.48
The average American woman consumes more than 100 grams of protein per day, which is more than twice the level of our already high RDA. The extra protein that we do not need merely adds stress to the system by increasing the acid tide in our bloodstream after a high-protein meal and forcing the body to deal with excess nitrogenous waste. The stress from excess protein results in premature aging of the kidney and loss of excessive calcium when urinating.
This inevitably weakens the bones as we age.
A negative calcium balance means more calcium is excreted in the urine than is absorbed via digestion. A positive balance means more calcium is absorbed than is excreted. Studies have shown that when subjects consume more than 75 grams of protein per day, even with a daily calcium intake as high as 1,400 mg, negative calcium balance can result.49 The continual depletion of our calcium reserves over time from excessive calcium excretion in the urine is the primary cause of osteoporosis. It is the inevitable consequence of consuming the American diet, which is much too high in protein.
Plant foods contain plenty of essential proteins, and you do not have to be a food scientist or dietician to get enough. Any mixture of wholesome plant-based foods consumed in a 24-hour period will supply the body with sufficient amounts. For example, whole wheat bread is 16 percent protein; peanuts, 18
percent; beans, 28 percent; broccoli, 17 percent; and even fresh fruit such as 37
an orange is 5 percent protein. Stop being brainwashed by the false notion that only animal foods contain adequate protein.
Sufficient amounts of protein are obtained when caloric requirements are met from wholesome natural vegetable foods. Plant products contain an abundance of protein, without being excessive. How else could the gorilla get to be 800
pounds of muscle, eating solely fruit and leaves? The main point is that we should be concerned about too much rather than too little protein. It is ironic that the chief argument used to promote the use of animal products—the idea that they are rich in protein—is a great reason to avoid them.
Increased urinary calcium loss from the conventional high-protein diet also leads to an increased risk of kidney stones and nephrocalcinosis (calcification of kidney tubules). Numerous studies have shown that the formation of kidney stones is directly proportional to the amount of animal protein in the diet.50 The calcium supplements and increased milk consumption recommended to today's women will further accelerate kidney stone formation and nephrocalcinosis, since more calcium will be filtered through the kidney.
Plant foods are a preferable source of protein also because they do not contain antibiotics, cholesterol, and man-made chemicals that concentrate in animal tissues. Unfortunately, animal foods such as milk, fish, and meat are contaminated
The United States Recommended Dietary Allowance (RDA) for protein is 44
grams for a young woman. This includes a twofold safety factor, which doubles the minimum requirements as determined by nitrogen balance studies. We do not need to eat any animal foods to meet these protein requirements. Strict vegetarians who eat no animal products get more than enough protein, and they do not need, selectively or scientifically, to mix and match foods to do so.
It is a mistaken notion that we need to cat protein-concentrated foods in order to obtain the eight essential amino acids. A thorough review of the literature on human protein requirements and population studies shows that children and adults grow healthy and strong on vegetable-and complex-carbohydrate-based diets.46,47 Vegetables that do not contain significant amounts of all eight essential amino acids tend to complement each other even if the amino acids are consumed in separate meals in the same day or as much as 16 hours apart.48
The average American woman consumes more than 100 grams of protein per day, which is more than twice the level of our already high RDA. The extra protein that we do not need merely adds stress to the system by increasing the acid tide in our bloodstream after a high-protein meal and forcing the body to deal with excess nitrogenous waste. The stress from excess protein results in premature aging of the kidney and loss of excessive calcium when urinating.
This inevitably weakens the bones as we age.
A negative calcium balance means more calcium is excreted in the urine than is absorbed via digestion. A positive balance means more calcium is absorbed than is excreted. Studies have shown that when subjects consume more than 75 grams of protein per day, even with a daily calcium intake as high as 1,400 mg, negative calcium balance can result.49 The continual depletion of our calcium reserves over time from excessive calcium excretion in the urine is the primary cause of osteoporosis. It is the inevitable consequence of consuming the American diet, which is much too high in protein.
Plant foods contain plenty of essential proteins, and you do not have to be a food scientist or dietician to get enough. Any mixture of wholesome plant-based foods consumed in a 24-hour period will supply the body with sufficient amounts. For example, whole wheat bread is 16 percent protein; peanuts, 18
percent; beans, 28 percent; broccoli, 17 percent; and even fresh fruit such as 37
an orange is 5 percent protein. Stop being brainwashed by the false notion that only animal foods contain adequate protein.
Sufficient amounts of protein are obtained when caloric requirements are met from wholesome natural vegetable foods. Plant products contain an abundance of protein, without being excessive. How else could the gorilla get to be 800
pounds of muscle, eating solely fruit and leaves? The main point is that we should be concerned about too much rather than too little protein. It is ironic that the chief argument used to promote the use of animal products—the idea that they are rich in protein—is a great reason to avoid them.
Increased urinary calcium loss from the conventional high-protein diet also leads to an increased risk of kidney stones and nephrocalcinosis (calcification of kidney tubules). Numerous studies have shown that the formation of kidney stones is directly proportional to the amount of animal protein in the diet.50 The calcium supplements and increased milk consumption recommended to today's women will further accelerate kidney stone formation and nephrocalcinosis, since more calcium will be filtered through the kidney.
Plant foods are a preferable source of protein also because they do not contain antibiotics, cholesterol, and man-made chemicals that concentrate in animal tissues. Unfortunately, animal foods such as milk, fish, and meat are contaminated
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