Tuesday, January 6, 2015

Plants that can supplement protein levels over a extended growing period.

It has been some time since I added a post to this blog.
In order to have a balance diet one needs protein.

You need protein for your muscles, bones, and the rest of your body. Exactly how much you need changes with age:
According to WebMD the following levels of protein are required.
Babies need about 10 grams a day.
School-age kids need 19-34 grams a day.
Teenage boys need up to 52 grams a day.
Teenage girls need 46 grams a day.
Adult men need about 56 grams a day.
Adult women need about 46 grams a day (71 grams, if pregnant or breastfeeding)

You should get at least 10% of your daily calories, but not more than 35%, from protein, according to the Institute of Medicine.

Most vegetable protein comes from seeds, nuts, and legumes. However, many of these are not available until harvest time and must be stored for the year. There are plants that can be grown and harvested over an extended period that can help supplement protein. Unfortunately, few provide all the amino acids required. Also there can be an issue with oxalate levels. Even with these disadvantages they should still be included as possible sources of protein.

(One cup) 70 calories, 0g fat, 4g protein, 10g carbs, 5 g fiber

Collard greens
(One Cup) 25 calories, 0g fat, 2g protein, 5g carbs, 3g fiber

Turnip greens
(One Cup) 20 calories, .1g fat, 1.2g of protein, 4.4g of carbohydrates and 3.5g fiber

Swiss Chard
(One Cup) 7 calories, 0.7 protein, 0.07 fat, 0.6 fiber and 1.4 g carbs.

(One Cup) 7 calories, 0.12g Fat, 0.86g Protein, 1.09g Carbs., 4.3 Fiber

Mustard greens
(One Cup) 15 Calories, 0.1 g Fat , 1.5g Protein, 2.7 g Carbs., 1.8g Fiber

(One Cup) 30 Calories, 0g Fat, 2g Protein, 6g Carbs., 2g Fiber

(One Cup) 22 calories, 0g fat, 1g protein, 5g carbs, 2g fiber

Bok Choy
(One Cup) 9 calories, less than 1g fat, 1g protein, 2 g carbs, 1 g fiber

(One Cup) 4 calories, 0g fat,  1g protein, 0g carbs, 0g fiber

pea shoots
(one cup) 30 calories, 0g fat, 2g protein, 6g carbs, 2g fiber

sweet potato vines
(one cup) 22 calories, 0.2g fat, 1.5g protein, 4.7g carbs, 1.2g fiber

yardlong beans
(one cup) 49 calories, 0g fat, 3g protein, 10g carbs, 0g fiber

green beans
(one cup) 34 calories, 0.13g fat, 2g protein, 7.8g carbs, 3.7g fiber

artichoke hearts
(one cup) 116 calories, 3.96g fat, 5.83g protein, 18.81 carbs, 9g fiber

Brussels sprouts
(one cup) 38 calories, 0.26g fat, 2.97g protein, 7.88 carbs, 3.3g fiber

(one cup) 31 calories, 0g fat, 2g protein, 7g carbs, 3g fiber

New Zealand spinach
(one cup) 8 calories, 0g fat, 1g protein, 1g carbs, 0g fiber

(one cup) 36 calories, 0g fat, 2g protein, 8g carbs, 5g fiber

Lambs quarters
(one cup) 58 calories, 1g fat, 6g protein, 9g carbs, 4g fiber


Chart of oxalate levels in foods. This is an issue for formation of kidney stones.

This study clearly shows that boiling greens high in oxalate significantly reduces the soluble oxalate levels.
J Agric Food Chem. 2005 Apr 20;53(8):3027-30.
Effect of different cooking methods on vegetable oxalate content.
Chai W1, Liebman M.


Approximately 75% of all kidney stones are composed primarily of calcium oxalate, and hyperoxaluria is a primary risk factor for this disorder. Nine types of raw and cooked vegetables were analyzed for oxalate using an enzymatic method. There was a high proportion of water-soluble oxalate in most of the tested raw vegetables. Boiling markedly reduced soluble oxalate content by 30-87% and was more effective than steaming (5-53%) and baking (used only for potatoes, no oxalate loss). An assessment of the oxalate content of cooking water used for boiling and steaming revealed an approximately 100% recovery of oxalate losses. The losses of insoluble oxalate during cooking varied greatly, ranging from 0 to 74%. Because soluble sources of oxalate appear to be better absorbed than insoluble sources, employing cooking methods that significantly reduce soluble oxalate may be an effective strategy for decreasing oxaluria in individuals predisposed to the development of kidney stones.

No comments:

Post a Comment