Vegetarian Times: The vegetarian zone - high-protein diet for vegetarians

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The vegetarian zone - high-protein diet for vegetarians - includes recipes and related article on

Karen Cope Straus

An influential scientist is big on protein and not so big on carbohydrates. And many believe he's right on target. So what's a vegetarian to do?

How many times have you heard the vegetarian refrain, "Eat enough calories and you'll get enough protein?" In other words, don't sweat the protein, you'll get as much as your body needs as long as you are consuming enough food. Even the federal dietary guidelines tell us not to worry about protein, once considered "the building blocks" of a healthy diet.

But lately I've been hearing challenges to the conventional wisdom that fat is the enemy and carbohydrates are our friends. A bevy of dietary-advice books touting the benefits of protein has hit the bookshelves. Not long ago, Vegetarian Times started getting letters from readers asking for high-protein vegetarian options.

Most of the letters mentioned a phenomenally popular book, The Zone by Barry Sears, Ph.D., (Regan Books, 1995) a biotechnology researcher who believes the diet of many Americans is overloaded with the wrong kinds of carbohydrates, namely pasta, bread, potatoes, popcorn, rice, cold cereals and sweets, causing imbalances in hormone and insulin levels that can result in obesity and disease. Because these foods comprise a substantial portion of what most vegetarians eat, one must ask, "What's a vegetarian to do?" For most of us, the answer is "Nothing." We should just keep eating a high-carbohydrate diet if we are healthy and happy with it.

Others might be interested in making adjustments to their diet. Enter The Zone and its call for balancing the ratio of carbohydrate, protein and fat. For vegetarians who want to change their diet, this probably means getting more protein and changing the amount and kinds of carbohydrates consumed.

We know what some of you are thinking. Americans eat too much protein, there's plenty of protein in beans, nuts and legumes. And besides, you are healthy and happy on your high-carbohydrate diet. Relax. Many Americans do get too much protein, almost all of it from animal-based sources with their high levels of fat, saturated fat and cholesterol. This article is about vegetarians and protein, and it could be that some do not get enough. When it comes to the human metabolism and the food that fuels it, one size does not fit all. If you're happy with your high-carte, low-protein diet, you don't need to read on.

If you're not so happy with your high-carbohydrate, low-protein, low-fat diet, this article was written to help you understand the protein-versus-carbohydrate debate the public is talking about, the authors are making millions on and scientists are arguing over. But if you decide to make a switch, please consult a professional medical practitioner or nutritionist who is familiar with vegetarian diets.

THE VEGETARIAN ZONE

The theory behind the Zone is that, for some people, diets high in starchy and sugary carbohydrates can lead to a metabolic imbalance called insulin resistance. Insulin resistance can occur when the body turns carbohydrates, both simple and complex, into glucose that surges into the blood stream. Insulin, a hormone produced in the pancreas, travels to muscle cells, telling them to take glucose from the blood stream and store it in the liver. As insulin levels in the blood increase, glucose levels in the blood decrease. When blood glucose falls below a certain level, the brain, which needs glucose to function, calls out for more by telling you to eat again. If it doesn't get glucose, the result is drowsiness or lack of mental acuity.

This glucose shortage is also known as low blood sugar or hypoglycemia. When hypoglycemia strikes, the liver is unable to replenish blood glucose from its stored supply because eating a carbohydrate-rich meal or drinking a sugary beverage creates an exaggerated insulin response that prevents delivery of the glucose, according to Sears. So insulin remains in the bloodstream, sending messages to store more body fat and preventing the release of already-stored fat, and glucose remains in the liver instead of going to the brain.

People who have this insulin response to meals high in carbohydrates are predisposed to obesity and to other serious health consequences such as atherosclerosis, which can lead to heart disease. According to Sears, just like diets high in saturated fat, too much starchy, sugary carbohydrate raises fat and cholesterol levels in the blood of people who are insulin resistant.

He estimates that 25 percent of the population is not insulin resistant and can eat unlimited carbohydrates with no weight gain and no adverse health effects. Another 25 percent is resistant, some severely, as in the case of people with diabetes. Fifty percent of the population, he says, falls somewhere between the two extremes. Some scientists disagree with Sears, saying no more than 25 percent of the population is bothered by insulin resistance. Your level of insulin resistance is programmed into you genetically.

Can the benefits of a Zone type diet, including regulating blood sugar and weight loss, be achieved without eating meat, poultry or seafood? Absolutely, says Sears. "Food is a drug, and the body doesn't care what the delivery system is, meat or plant," he says. "The important thing to realize is that optimal health is not achieved by counting fat or calories, it's based on an understanding of complex hormonal reactions to the food you eat."

Sears emphasizes that The Zone is not a weight-loss book, although that is what most of his followers are seeking. He also believes a Zone-type diet is not high-protein, it is simply protein adequate. Other scientists, including the respected cardiologist Dean Ornish, M.D., disagree with Sears and believe 30 percent of calories from animal protein is too high and can lead to elevated cholesterol levels and heart disease.

The real key to health and weight loss, Sears says, is balancing the ratio of carbohydrate, protein and fat consumed. You also have to eat the right kinds of cartes (nonstarchy, nonsugary) the right protein (lean, low in fat) and the right fats small amounts of plant-based monounsaturated oils such as olive; nuts, nut butters, avocado and olives and minimal saturated or animal-based fats).

Using some of Sears' meatless recipes, adapting others by substituting plant-based protein for meat, poultry or seafood and by developing my own recipes, I constructed a Zone-recommended diet of 40 percent of calories from carbohydrate, 3 0 percent from protein and 30 percent from fat. Although the diet includes low-fat or nonfat dairy foods and plant-based protein, Sears says even vegans, who eat no dairy products such as milk and cheese, can reach "the Zone." Plant-based Zone-friendly protein sources include tofu, tempeh, soy-based meat replacers such as soy "burgers" and soy protein powder.

WHAT EXACTLY IS THE ZONE?

According to sears, it's a state of physical excellence and well-being achieved by athletes during moments of peak performance. But he believes we mere mortals, athletic or not, can achieve a similar state through a diet that balances our intake of carbohydrate, protein and fat. Critics point out that clinical data does not bear out this assertion. However, some anecdotal evidence does.

Sears recommends eliminating sugary carbohydrates such as breakfast pastries, desserts, sweets and soft drinks from our diets. Additionally, he suggests reducing consumption of starchy carbohydrates such as bread, beans, cold breakfast cereals, pasta, bagels, popcorn, rice cakes, muffins, potatoes and rice and even some fruits, such as bananas, and fruit juices.

Instead, Sears recommends consuming carbohydrates in the form of fiber-rich, nonstarchy vegetables, such as broccoli or leafy greens, and fruits with a low glycemic index. The glycemic index is a measurement of how quickly carbohydrates enter the bloodstream. The lower the index, the slower the absorption. Most fruits and vegetables have a low glycemic index. High glycemic vegetables, or ones to avoid, include potatoes, corn and carrots. High-glycemic fruits include bananas, mangoes, papayas and dried fruits.

For vegetarian protein, Sears recommends Chinese-style (water-packed) firm tofu (the firmer the tofu the higher the protein); tempeh (an Indonesian cultured soy food); soy-based meat replacers such as veggie "burgers" "hot dogs" and "sausages;" meat-replacer mixes; soy protein powder; dairy foods such as nonfat or low-fat cheese, low-fat cottage cheese, plain yogurt, low-fat milk and eggs, egg whites and Egg Beaters, an egg substitute low in fat and cholesterol.

For fats, Sears uses monounsaturated plant oils such as olive, as well as nuts, nut butters, avocados and olives.

Alcohol counts as a starchy/sugary carbohrydrate and should be consumed sparingly. If you have a glass of wine with dinner, reduce your other carbohydrates accordingly to keep your meal within Zone guidelines. Sears also recommends getting off caffeine because the metabolic breakdown of caffeine tends to increase insulin levels. Instead of beverages with caffeine and/or sugar, he recommends an eight-ounce glass of water with each of the recommended three meals and two snacks daily. He also stresses the importance of regular exercise because it is a well-known hormone regulator.

One of the biggest adjustments vegetarians will have to make on a Zone-type diet is rethinking the place of beans, legumes, nuts and nut butters, traditional vegetarian sources of plant protein. In a Zone-friendly diet, beans and legumes count as carbohydrates, not as protein, while nuts and nut butters count as fats. "Although beans contain protein, they also contain a tremendous amount of carbohydrate, and your carte to protein ratio is thrown out of balance if you try to consume beans as a primary protein source," says Sears. Nuts also contain protein, but the fat content overwhelms it, making them undesirable as a main source of protein.

Another adjustment is how you read nutrition labels. Instead of just checking calories and fat, Zone adherents check the protein and carbohydrate first, with the goal of balancing the carte, protein and fat ratio in every meal and snack. For example, you might want to pass up a 1-cup serving of couscous with chickpeas (11 grams [g.] of protein and 67 g. of carbohydrate) in favor of 4 ounces of baked tofu (23 g. of protein and 6 g. of carbohydrate), a fresh green salad, steamed or sauteed nonstarchy veggies and some fruit.

HOW MUCH IS ENOUGH,

Sears recommends women consume 20 g. of protein per meal and men about 40 g. per meal. For a more precise assessment of your individual protein needs, the book contains tables, charts and work sheets to help to you calculate your requirement based on your height, weight, percent body fat, lean body mass and activity level.

Meals and snacks also need to meet calorie guidelines of 500 per meal and 100 per snack. If you require more calories than that, keep your ratio of protein, carbohydrates and fat at what Sears considers the right levels. He recommends never going without food for more than five hours. Snacks are recommended in the afternoon and prior to bed, as the stretches between lunch and dinner and dinner and breakfast are likely to be the longest periods of time that we go without food.

A vegetarian can meet Zone protein guidelines by having an egg and egg-whites omelet with I ounce of nonfat cheese or 31 cup oatmeal with I cup low-fat milk or soymilk and 2 tablespoons soy protein powder for breakfast; 2 soy "burger" patties or 9 ounces eggless "egg" salad made with tofu for lunch or 2 cups of textured-vegetable protein chili or 4 ounces firm tofu stir-fried with vegetables for dinner. Zone-friendly snacks include 6 ounces of low-fat milk, 1/4 cup low-fat cottage cheese with 1/2 piece fresh fruit, 4 ounces plain yogurt or 1 1/2 ounces tempeh.

If you are too busy to measure and weigh all of your food or hate the idea of reading all of those labels, you can "eyeball" what you eat to keep it in proportion. The amount of protein that fits in the palm of your hand is usually about 4 ounces or the size of a deck of playing cards. If you're eating nonstarchy, high-fiber cartes, your portion will be about twice the size of the protein portion. If you're eating starchy cartes, make the carbohydrate portion the same size as the protein portion. If you plan to have some dessert or wine, cut back on your other carbohydrates.

If your protein source is low in fat, get the rest of the fat you need to balance the meal by adding some salad dressing to a side salad or eating a few olives. If you're protein source is high in fat, such as an egg or cheese, you probably don't need any added oil with the meal.

"I'm not really saying anything very different than grandma's dietary wisdom," says Sears. "Eat small amounts of protein throughout the day, eat all of your fruits and vegetables and don't overdo the fat."

The following recipes were adapted from Sears' book or created in the Vegetarian Times test kitchen based on his dietary principles. The recipes were chosen to show how vegetarians can get more protein into their diet. You can use your own vegetable, salad and fruit recipes if they conform to Zone principles.

Protein-Fortified Snack Muffins

6-oz. package cornbread or corn
muffin mix
7 Tbs. protein powder
2 eggs or 1 cup Egg Beaters
1 cup low-fat milk
1 Tbs. olive oil

Preheat oven to 300 degrees. In bowl, blend all ingredients together. Fill individual foil-lined muffin cups half full. Bake until golden and tops spring back, about 35 to 40 minutes. Makes 20 muffins.

PER MUFFIN: 92 CAL.; 5G PROT.; 3G TOTAL FAT (0.5G SAT. FAT); 12G CARB.; 22MG CHOL.; 256MG SOD.; 0.5G FIBER. OVO-LACTO

Cheese Omelet

1 whole egg and 3 egg whites or 1
cup Egg Beaters
Salt and freshly ground black pepper
1 tsp. olive oil
1 oz. nonfat or low-fat cheese
1/2 cup chopped tomato or 1/4 cup salsa
Parsley or cilantro sprig

Whisk egg and egg whites together until light in color; add salt and pepper. Over medium heat, heat oil in nonstick skillet. Pour egg mixture into skillet; let cook about 30 seconds. Lift edges of omelet with spatula and let liquid eggs run around outside edge. Continue cooking until moist but no longer runny.

Sprinkle cheese in center of omelet; fold omelet in thirds. Transfer to plate. Top with tomato or salsa and parsley or cilantro. Makes 1 serving.

PER SERVING: 229 CAL.; 27G PROT.; 10G TOTAL FAT (2G SAT. FAT); 8G CARB.; 212MG CHOL.; 1 019MG SOD.; 1G FIBER. OVO-LACTO

Breakfast Burritos

1 cup shredded potatoes
1 tsp. olive oil
8 oz. vegetarian "sausage" or cubed
firm tofu
1 1/2 cups Egg Beaters, egg whites or
the equivalent amount of Egg
Replacer (see glossary. p. 102)
1/2 cup salsa
6 corn or whole wheat tortillas
6 ounces low-fat or nonfat cheese
or soy cheese, shredded

Press moisture out of potatoes with tea towel or paper towels set aside.

Over medium heat, place "sausage" or tofu in skillet with oil. Break up "sausage" with fork while cooking. When crumbly, add potatoes; toss well to mix. Cook, tossing frequently, until potatoes are tender, about 8 to 10 minutes.

Add Egg Beaters or egg whites; stir into mixture. Using a spatula, turn mixture until eggs are set. Add salsa; mix well.

While sausage or tofu and eggs are cooking, cut 6 pieces of aluminum foil large enough to hold I tortilla on each piece. Divide sausage or tofu and egg mixture into 6 portions. Spread a portion over each tortilla and roll it, then wrap in foil-until ready to use or freeze.

To eat, remove foil. Place burritos on microwave-safe plate; top with cheese and additional salsa if desired. Microwave just until cheese melts. Makes 6 servings.

PER BURRITO: 389 CAL.; 53G PROT.; 8G TOTAL FAT (1G SAT. FAT); 29G CARB.; 0 CHOL.; 1,596MG SOD.; 3G FIBER. OVO-LACTO/VEGAN

Vegetarian "Sausage" Melt

1 1/2 soy-based vegetarian "sausage"
patties
1 whole-grain English muffin, split
1 oz. low-fat sliced cheese or soy
cheese

In small nonstick skillet, saute "sausage" patties until browned, about 2 minutes per side. Toast muffin halves under broiler. Top muffin halves with "sausage" patties and cheese; broil just until cheese melts. Makes 1 serving.

PER SERVING: 311 CAL.; 24G PROT.; 11G TOTAL FAT (2G SAT. FAT); 34G CARB.; 0 CHOL.; 918MG SOD.; 4G FIBER. LACTO/VEGAN

Vegetarian Zone Chili

1 tsp. olive oil
1 cup reconstituted soy-based
meat-replacer mix
1/4 small onion, minced
1/4 small green pepper, chopped
1/2 cup chopped mushrooms
1/2 tsp. chili powder
1/2 tsp. oregano
Salt to taste
1/2 cup canned kidney beans, rinsed
and drained
1 1/2 cups canned crushed tomatoes
1 oz. low-fat Monterey jack cheese
or soy cheese, shredded

In skillet, heat oil over medium heat. Add, meat replacer, onion, pepper, mushrooms and seasonings. Saute until onion is translucent, about 5 minutes. Add beans and tomatoes; simmer 30 minutes. To serve, top with cheese. Makes 1 serving.

PER SERVING: 453 CAL.; 33G PROT.; 10G TOTAL FAT (4G SAT. FAT); 59G CARB.; 20MG CHOL.; 1,861MG SOD.; 15G FIBER. LACTO/VEGAN

Zone-Friendly Broccoli Soup

1 bunch broccoli, trimmed, rough
chopped and steamed until tender
2 cups low-fat milk or soymilk
1 Tbs. Dijon mustard
3 Tbs. flour
1 cup shredded low-fat cheddar
cheese or soy cheese
1 individual packet instant vegetable
broth powder or 1 Tbs. mild
miso (optional, [See glossary, p. 102])
Salt and white pepper to taste

While broccoli is steaming, heat 4 milk in saucepan over medium-low heat. In small bowl or measuring cup, mix together mustard and flour, adding enough water or broccoli-steaming liquid to form smooth paste. Stir into milk, whisking to keep lumps from forming. Cook milk mixture over low heat until thickened. Add cheese, stirring until melted. Stir in broccoli. Add water or broccoli cooking liquid if needed to thin soup to desired consistency.

Remove soup from heat; stir in vegetable broth powder or miso for additional flavor if using. Adjust seasonings with salt and pepper. Makes 4 servings. Variation: Substitute a head of cauliflower for broccoli.

PER 1 1/2-CUP SERVING 191 CAL.; 17G PROT.; 7G TOTAL FAT (4G SAT. FAT); 17G CARB.; 25MG CHOL.; 481MG SOD.; 4G FIBER. LACTO/VEGAN

Pro-tein and Fruit Smoothie

Half a frozen banana gives smoothies a wonderful, milk shake texture without the ice cream and its fat and sugar.

1/2 peeled, frozen banana (see note)
1/3 cup fresh fruit chunks such as
cantaloupe or nectarine
1/4 cup plain yogurt or soy yogurt
(optional)
2 Tbs. soy-based protein powder
1/2 to 3/4 cup low-fat milk or soymilk

Place all ingredients in blender; process until smooth. Add additional milk or soymilk to achieve desired thickness. Makes 1 serving. Note: In the Vegetarian Times test kitchen, we buy bananas when they are on sale, peel and cut them in half crosswise then freeze them in small plastic bags.

PER SERVING: 346 CAL.; 22G PROT.; 6G TOTAL FAT (2G SAT. FAT); 51G CARB.; 5MG CHOL.; 928MG SOD.; 5G FIBER. LACTO/VEGAN