Non-Cholesterol Protein

Meats/beans is one distinct category in the USDA's food pyramid, and you are advised to eat two to three servings per day from this group. Most people interpret this to mean that you should eat two to three servings per day of meat.
For years people have told us that we need animal products in order to get enough protein. Times have changed. Even the American Dietetic Association now considers this to be a myth.21 Current nutritional analysis shows us there's plenty of protein in grains, beans and vegetables, provided we eat them in their whole, unprocessed form.

Furthermore, recent studies have associated high intake of animal proteins with a number of health
problems such as cancer and kidney disease. Studies even show that an excess intake of protein, especially animal
protein, leads to loss of calcium. In addition, all animal flesh contains cholesterol and while recent studies suggest that cholesterol itself in food is not as harmful as once feared, nearly all animal flesh is high in fat with a large proportion of it being saturated fat. We now know that high-fat diets increase the risk of heart disease, cancer, and obesity.
Vegetable proteins were once thought to be adequate only if they were "combined." New information indicates that most vegetable proteins are complete in and of themselves. If you have any doubt about the adequacy of individual vegetable, grain or legume proteins, please refer to the table on page 86 of Dr. Shintani's Eat More, Weigh Less Diet book.

Today, rather than having a protein deficiency, most Americans have excessive protein in their diets. The health implications of having too much protein, especially too much animal protein, include increased risk of osteoporosis, certain cancers, heart disease, and kidney disease.22
The good news is — when I turned the food pyramid upside down, I moved all animal products into the small tip of the pyramid, and relegated them to the optional foods category. You'll see why, when you try all the delicious bean and legume recipes that follow.

Why eat meat, when you can get the same or better nutritional benefits by eating these far less expensive, far more filling foods? Furthermore, once you've learned all the delicious ways to prepare meatless meals, you'll wonder why you ever bothered with such high-fat, potentially hazardous foods as meat, poultry and fish. Eat roughly two to three servings of noncholesterol, low-fat protein/iron-containing foods such as beans and legumes. This should amount to about 10% to 12% of your diet, every day.

Savory Beans
Beans are delicious, hearty and filling. They are excellent weight loss dishes when prepared properly. Moderate to high on the EMI, they are an excellent source of protein. They also make delicious dips and spreads that are very low in fat (as long as you don't add any fats). If you don't have time to cook, you can get beans in a can at the supermarket or the health food store. Simply drain and use these beans as if they were cooked beans. There are also premade low fat and non-fat bean dishes in a can as well.
Unfortunately, many people stay away from beans because they can be gassy if they are not cooked or chewed properly. Gas develops when undigested protein or starch get to the large intestine, providing food for the flora that resides there. For some tips to eliminate gas, see Dr. Shintani's Eat More, Weigh Less Diet, page 197.

Beans and legumes are back in fashion. You will find many excellent bean recipes in the pages of this book.
Why not start with a tasty, simple recipe for chili, such as the one that follows the cooking chart?


Chunky Three-Bean Chili
3 large Sweet onions, diced
2 C Plum tomatoes, chopped
4 cloves Garlic, minced
1 tsp. Ground cumin
6 C Vegetable broth (or more, as needed)
2 Tbsp. Chili powder or to taste
1 C Garbanzo beans, soaked and drained
1 C Kidney beans, soaked and drained
1 C Pinto beans, soaked and drained
1/4 C Green chilies, canned and diced
3 Tbsp. Low-sodium tomato paste
1 tsp. Dried basil
Olive oil cooking spray
Spray large pot with cooking spray. Heat 3 tablespoons vegetable broth and sauté onions, garlic, and cumin for 10 minutes. Add other ingredients, tomatoes, and remaining broth.
Boil, cover, and simmer for about 3 hours. When beans are soft and liquid is absorbed, they are done. Makes 6 portions. (1 portion = 304.1 calories, 3.2 grams fat, 22% protein, 69% carbohydrates, 9% fat)


Barbecue Baked Beans
1 C Onion, diced
3 cans Beans (14-16 oz. kidney, black, navy,
pinto, great northern, lima)
2 Tbsp. Blackstrap molasses
2 Tbsp. Apple cider vinegar
1 Tbsp. Dry mustard
1/2 tsp. Garlic powder
1/2 C Tomato ketchup
Canola oil cooking spray
Heat oven to 350o F. While heating, sauté onion in an oil-sprayed nonstick pan.
Pour off half the liquid from each bean can. Mix beans and remaining ingredients in large bowl and add onion. Mix thoroughly. Put into a 2-quart casserole and bake, uncovered, for 1-1/2 hours, stirring after 1 hour. Makes 4 to 6 portions. (1 portion = 279.1 calories, 1.6 grams fat, 18% protein, 77% carbohydrates, 5% fat)



Zip Chili
4 cloves Garlic, chopped
1/2 C Onion, chopped
1-2 Tbsp. Chili powder
2 cans Kidney beans (14 oz. size, with liquid
from 1 can only or sauce will be too thin)
1 can Tomato sauce (8 oz.)
1/4 tsp. Cumin
Sauté garlic and onions in water in a dutch oven. Add chili powder. Add kidney beans and tomato sauce. Simmer for 30 minutes. Makes 4 to 6 portions. (1 portion = 159.2 calories, 1.0 grams fat, 23% protein, 72% carbohydrates, 5% fat)