This discussion is concerned chiefly with protein or amino acid evaluation, because this is the big problem of a lacto-ovo vegetarian diet, and even more so of a strictly vegetarian diet. We must remember though that in -valuating foods for their nutritional value, the appraisal must be based not only on the content of a single food factor but rather on the multiple nutrients present in the particular food.
The building blocks in protein nutrition are called amino acids. Menu planning is concerned with the nutritive values of diets, not of individual foods. In the vegetarian diet the protein need can be met most efficiently if more than one protein food source is used at each meal. Supplementation is then possible. Like the carpenter who can replace an old window with a new one without completely tearing down the building, the body merely removes the old, worn-out amino acid from the protein undergoing repair, and inserts the new one without destroying the original structure of the protein.
In supplemental relationships the strength of the mixture results from the union of two or more protein foods. Both foods must be fed at the same time, and sufficient amounts must be offered if this complementary relationship is to exist. Meals providing from two to three protein-containing dishes, varied from meal to meal, supply the assortment of building stones that can be fitted together to make the needed pattern. Supplementation then means that two foods not having the same limiting amino acid, when used together provide an assortment of amino acids more efficient than either one of the foods used in the mixture.
The protein of wheat is not a complete protein, for example. It is deficient in at least one of the essential building blocks (lysine); and without this amino acid, this cereal cannot do a complete job of body building. But milk is rich in lysine. Thus when milk is used with bread or cereal, it makes the protein of the grain more fully useful. This illustrates the supplementary relationships that may exist. This is the reason why bread and cereal have greater nutritive value when combined with milk, or a food containing the same properties as milk.
Soybean-flour proteins are valuable in making up the amino acid deficiencies of wheat and corn. Lysine is inadequate in wheat proteins, but abundant in the soybean. Peanut proteins are a valuable supplement for the amino acid deficiencies of corn or wheat proteins. In all cases wheat entire is superior to patent white flour. In the comparative studies of the chemistry of proteins from different parts of the grain, bran proteins and wheat-germ proteins are found conspicuously rich in the essential almino acids.
It is now known that the supplementation value of vegetable proteins is great. Small amounts of protein of plant origin may greatly increase the biologic value of vegetable proteins of low value. That is, if there is a deficiency of certain amino acids in the menu, the addition of only relatively small amounts of such proteins as soya flour, corn germ, dried brewers' yeast, or sunflower-seed meal may make a complete and efficiently mixed protein-contributing menu. Some foods are more efficient than others in the sense that smaller amounts of them may be used to achieve the same results in building purposes.
It takes fewer grams of protein from eggs, milk, and cottage cheese to make up the needed amino acids than it does. of most legumes, the usual assortment of nuts, and commonly used cereals. The latter are less concentrated in protein, and this also holds true of most vegetables. In the problem of protein supplementation. if small amounts of concentrated sources from either the plant, or advised animal source (milk, eggs, unripened cheese, dried whey powder), are used with larger amounts of less concentrated sources, the mixed diet will usually furnish the needed variety of essential building blocks. Studies show that diets high in protein of poor quality may be more harmful than diets low in protein, but having the essential amino acids in good proportion.
Flours prepared from soybeans, peanuts, sunflower seed, cotton seed and other seed meals contain proteins of high nutritive value, and may partially replace proteins of animal origin.
It is essential, in order to cook and prepare adequate, appetizing meals, to have the materials handy or available. Protein foods for a lacto-ovo-vegetarian pantry may include :
- An assortment of various nuts and nut butters, as almond butter, Brazil nuts, and nut flours defatted, as partially defatted almond flour.
- Cereals of the whole-grain type, as unbolted yellow cornmeal, oats, unpearled barley, whole wheat, whole rye, millet, brown or natural rice; or corn germ, rice polishings, wheat germ, scalp of sizings, edible bran, and whole-grain flours. Macaroni is not included in whole-grain pastes.
- Nonfat milk solids (dried skim milk) or dried whey powder (lactalbumin).
- Legume flours, as lima bean flour, to use in bread, soups, and main dishes ; nut flours, as almond, partially defatted ; ground nut (peanut) granules or flour.
- Dried brewers' yeast.
- Legumes, dried or canned lentils, garbanzas, chick-peas, cowpeas, Lima beans, kidney beans, black-eyed peas, common beans, butter beans, pea beans, peas, and soybean products.
- Seed meals and flours as soybean flour, meal, or grits; or fresh immature green soybeans, mature yellow soybeans, or fresh bean sprouts.
- Bread and breadstuffs made of assorted whole grains, as wheat with six-per-cent soybean flour.
- Low-fat unripe cheese, Dutch or hoop cheese. so. Low-fat, nonconcentrated, commercially prepared nut-gluten-soya preparations.
II. Dried or canned mushrooms.
Some amino acids and proteins are master keys, and fit more than one type of combination. But others fit only one specific combination; hence, more than one food protein source must be drawn upon. Variety will furnish an assortment of the nutrients.
In protein foods there may be a deficiency of an essential amino acid. Malnutrition has been reported to develop when there was an abundance of nonessential amino acids present. Foods are measured in their growth-promoting values. In experiments graded amounts of food are fed and measured in gram weight-gain per animal. Rat experiments have shown that a deficiency of the essential amino acids may sharply shunt or stunt growth. If any one of the essential amino acids is absent, or is not furnished in adequate amounts, growth and repair of tissues are decreased and even stopped. Supplementation with only the few critical essential amino acids in which the dietary supply is inadequate will increase protein utilization as effectively as supplementation with the total so-called "essential" amino acids.
Better protein values can be reached if foods which augment each other are offered at the same meal, so that all essential amino acids will be on hand at one time. If any one of the amino acids required for the synthesis of a given body protein be lacking, that particular structure cannot be formed regardless of how great a surplus there may be of the other construction parts. The greater the percentage of deficit of the essential building blocks, the poorer the protein as a source of amino acids for the growing animals and man. Two classic examples of poor quality protein usually noted in textbooks discussing cereals are gluten of wheat and zein of corn. Both need supplementation.
Proteins which furnish seventy grams in this basic plan of daily food intake are:
(See PDF for table)
The amount of total food determines the per cent of protein in the diet. Usually from to to 15 per cent of the total calories are protein. Diets below 2,000 calories make protein supplementation difficult, because they do not furnish enough working tools. The character of the nonprotein ingredients may determine the effect of the protein in the diet. Certain vitamin shortages may increase the apparent needs for certain essential amino acids.