Vegetarian Diet?

Oh, you are very wrong. Broccoli is only about 2.3% protein. Steak is about 40% protein. So even tho 100 calories of steak is smaller than 100 calories of broc, there is still MUCH more protein in the steak. I notice how you didn't show nutrients such as the B vitamins and iron --steak is loaded with them. The problem with eating steak is too many people eat a huge amount of beef. A serving is only 4 oz --the size of a pack of playing cards. 2 to 3 of these servings a week are PLENTY. Yes, meat has fat. But we need fat to live.

And 100 calories of steak is not .84 oz. 3 ounces of lean round steak has 153 calories. Add another ounce to that, and you're barely over 200 calories for the recommended 4 oz serving. So 100 calories for top round steak is about 2 oz.

3.5 oz of round steak has about 30 grams of protein. So 2 oz (100 calories) of round steak has about 13-14 grams of protein. Compare that with the 2.3 grams of protein you'll get in 100 calories worth of broc.

Calories in Top Round Steak

3 ounces, lean only

153

"In Reply to: Protein content of broccoli? posted by stephenmarkturner on November 27, 2005 at 6:08 am:

I'm an active vegan (I regularly participate in cycling, swimming, weights, kickboxing, rock climbing) so I need protein. It's laughable how some 'experts' will tell you that broccoli has 45% protein. Compare that to meat which has between 30% and 45% protein.

I can certainly tell the difference when exercising hard whether I've had broccoli or a soy protein shake. Have you ever seen broccoli derived protein products ? It would be cheaper to manufacture than extracting the protein from soy.

The following are samples picked from the USDA. They are in line with 'common sense'. Note there is certainly a range of values applicable (e.g. I eat tofu with +- 18% protein, not 8% silken tofu or something).

USDA National Nutrient Database for Standard Reference, Release 17

http://www.nal.usda.gov/fnic/foodcomp/Data/SR17/wtrank/sr17a203.pdf

Broccoli, cooked, boiled, drained, without salt

156g serving

3.71g protein

=2.3%

Broccoli, flower clusters, raw

11

0.33

=2.8%

Broccoli, raw

31

0.87

=2.8%

Beef, round, bottom round, separable lean only,trimmed to 1/8" fat, all

grades, cooked, braised

85

29.19

=34%

Egg, whole, cooked, hard-boiled

50

6.29

=12%

Mushrooms, raw

70

2.18

=2.8%

Nuts, cashew nuts, dry roasted, with salt added

28.35

4.34

=14%

Peanuts, all types, dry-roasted, without salt

28.35

6.71

=23%

Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted

85

25.00

=29%

Tofu, firm, prepared with calcium sulfate and magnesium chloride

(nigari)

81

6.63

=8%"

Hows this wrote:

Oh, you are very wrong. Broccoli is only about 2.3% protein. Steak is about 40% protein. So even tho 100 calories of steak is smaller than 100 calories of broc, there is still MUCH more protein in the steak.

I think you're confused. It's true that, by mass, broccoli is 2% to 3% protein (depending on which part of the vegetable you're considering), but it's also close to 90% water, and most of the carbohydrate is so-called "fiber" (zero kilocalories for human purposes), with maybe 0.5% fat, and around 50% of the kilocalories (for human purposes -- that is, excluding "fiber," which is excreted rather than digested) from protein. Your statement that there are only 2.3 grams of protein in 100 calories (technically, kilocalories) of broccoli is completely incorrect. It's actually 2.3 grams of protein in 100 grams of broccoli, which includes almost 90 grams of water and several grams of indigestible "fiber."

I don't know where you came up with the 40% figure for "steak." I believe that, depending on the quality and cut, somewhere between 20% and 35% of beef is protein, and 50% to 60% is water, with almost all of the rest being fat or indigestible substances, and almost no carbohydrate (which would generally be in the form of muscle glycogen). The percentage of kilocalories from protein will vary tremendously depending on the quality and cut of beef, but broccoli generally compares very favorably to "steak" in that respect.

The problem with meat is that eating too much of it causes heart disease and cancer. Beans are high in protein and have been called the perfect food. The nice thing about a plant diet is that it provides a better energy level and it keeps the cardiovascular system flexible and clean. As distance runners a flexible and clean cardiovascular system is a major plus.

New to all this, so a life time of eating a 'normal' north american diet with a good dose of fats and sugar, even if exercising vigorously, doesn't minimize the risk of heart disease and clogged arteries? Scary, making me think long and hard about my diet and the way I was raised to eat by my parents...

Didn't the survey of the 2004 marathon Olympic trials qualifiers show that there were 0 vegetarians that qualified?

That would surprise me.

I'm a vegetarian, but I try to consume a goodly amount of dairy in order to be taking in enough protein (though I seek out other sources of protein, such as fish, as well).

Could someone describe the negative consequences of consuming dairy, i.e. why someone might feel better not consuming it and thus taking it out of their diet and becoming vegan perhaps?

Thanks.

lucky13 wrote:

Didn't the survey of the 2004 marathon Olympic trials qualifiers show that there were 0 vegetarians that qualified?

For the top 50 5000 meter times aren't about 40 of them Kenyan? And isn't 95% of the Kenyan diet "complex carbs" (none or little "refined" foods) and also very little meat?

This means they are basically vegetarians.

plant eater wrote:

lucky13 wrote:

Didn't the survey of the 2004 marathon Olympic trials qualifiers show that there were 0 vegetarians that qualified?

For the top 50 5000 meter times aren't about 40 of them Kenyan? And isn't 95% of the Kenyan diet "complex carbs" (none or little "refined" foods) and also very little meat?

This means they are basically vegetarians.

Sorry, meant to write US trials.

And vegetarian means eating no flesh. Not mostly vegetables. Big difference.

moooo wrote:

I'm a vegetarian, but I try to consume a goodly amount of dairy in order to be taking in enough protein (though I seek out other sources of protein, such as fish, as well).

Could someone describe the negative consequences of consuming dairy, i.e. why someone might feel better not consuming it and thus taking it out of their diet and becoming vegan perhaps?

Thanks.

Read "the China Study", it's a great book.

not only the fats that are in meats are harmful, but animal protein can cause a lot of diseases...

### wrote:

moooo wrote:

I'm a vegetarian, but I try to consume a goodly amount of dairy in order to be taking in enough protein (though I seek out other sources of protein, such as fish, as well).

Could someone describe the negative consequences of consuming dairy, i.e. why someone might feel better not consuming it and thus taking it out of their diet and becoming vegan perhaps?

Thanks.

Read "the China Study", it's a great book.

not only the fats that are in meats are harmful, but animal protein can cause a lot of diseases...

I'll see if I can pick it up. But I was wondering more about dairy, not the fats in meats.

moooo wrote:

I'm a vegetarian...though I seek out other sources of protein, such as fish, as well...

Thanks.

So, you are not a vegetarian, are you? Sorry, but fish is meat. It does not grow on trees or bushes and is not a grain either. Therefore, you are not a vegetarian.

I am all for a vegetarian diet. I am getting closer and closer to it everyday. But, I eat meat - chicken and fish. Hopefully the chicken will be gone eventually, too, but even then, if I eat fish, I am not a veg-head.

Beans are the perfect food.

diggity dank wrote:

moooo wrote:

I'm a vegetarian...though I seek out other sources of protein, such as fish, as well...

Thanks.

So, you are not a vegetarian, are you? Sorry, but fish is meat. It does not grow on trees or bushes and is not a grain either. Therefore, you are not a vegetarian.

I am all for a vegetarian diet. I am getting closer and closer to it everyday. But, I eat meat - chicken and fish. Hopefully the chicken will be gone eventually, too, but even then, if I eat fish, I am not a veg-head.

Beans are the perfect food.

Oh my god! Thank you!!! God I had no idea fish was a meat!

beefeater wrote:

The nice thing about a plant diet is that it provides a better energy level.

Not necessarily.

From, 'Ghenghis Kahn and the Making of the Modern World', p. 87:

"Compared to the Jurched soldiers, the Mongols were much healthier and stronger. The Mongols consumed a steady diet of meat, milk, yogurt and other dairy products, and they fought with men who lived on gruel made from various grains. The grain diet of the peasant warriors stunted their bones, rotted their teeth, and left them weak and prone to disease. In contrast, the poorest Mongol soldier ate mostly protein, thereby giving him strong teeth and bones. Unlike the Jurched soldiers...the Mongols could more easily go a day or two without food."

An athlete in training needs a good source of protein. I eat meat, however I get the bulk of my protein from eggs, low fat dairy, and beans/soy/tofu/nuts. I only eat meat about twice a week. Meat is very good for you....in limited amounts! Meat is a very nutrient dense food, however the average American diet has far too much fat in it, they eat way more meat than necessary. It's nice to hear of vegan runners who feel they have found the holy grail of diets, but to me moderation in all things means that they have simply swung to the opposite end of the pendulum.

Dude, who is going to eat enough broccoli to get the amount of protein needed by an athlete??? I have better things to do than to eat a pound of broccoli --like go for a run!

I've been a vegan for about 8-9 months, and it definitely helps. My allergies don't bother me anymore and I can train better. I now run 60mpw and am gearing up for track. Ran 4:30 indoor this winter and I can go much faster, as I also ran a 4:31 while negative splitting the 800s by 9 seconds. I would eat meat before I ever ate dairy though. Meat can be incorporated if need be once you've been on the diet for a while. I've taken some breaks, but for now I'm still eating fruits/veggies, no processed foods, sugar, or dairy/meat. Good stuff.

Dude, who is going to eat enough broccoli to get the amount of protein needed by an athlete??? I have better things to do than to eat a pound of broccoli --like go for a run!

Dude, we're not saying be a broccoli head.

Eat a variety of vegetables, fruits, grains, nuts....and yes a serving of fish once or twice a week.

We are runners not horseback warriors.

Milk protein is a proven cancer trigger.

Meat is a proven cardiovascular crippler.

You only need 50 to 70 grams of protein a day.

This is easily achieved eating like this.

Faster running is a result.

Longer life is a result.

Read "The China Study".

Picture of greatly improved heart circulation after subject vastly reduced meat eating and greatly reduced fat comsumption to less than 10% of total.

The heart's coronary arteries are the long distance runner's most valuable asset!