Gillian McKeith's Food Bible (6 page)

Nuts and seeds:
all contain some fiber. Flax seeds are particularly recommended as they contain a mucilaginous fiber that can aid lubrication and function of the bowel. Ideally, soak the flax seeds overnight, either whole or ground. The seeds and the water can be consumed. Dry-roasted flax seeds are delicious.

Pulses and legumes:
all beans and pulses contain useful amounts of fiber. See protein sources for different types.

Sprouted grains and pulses:
these are all good sources of fiber.

Sea vegetables:
these are a great source of mucilaginous fiber that can help to remove toxins and heavy metals from the body. They include nori, kelp, dulse, arame, kombu, wakame, and agar-agar.

Protein

Animal proteins are those that come from the body of an animal or are products of an animal. They include meat, fish, eggs, and dairy products. Vegetable proteins are those that come from plant foods. Plant foods that contain protein include pulses, nuts, seeds, quinoa, amaranth, and green vegetables.

Amino acids are what make up proteins, whether they be in plants, animals, or ourselves. There are eight amino acids that you need to get from your diet in order for the body to be able to make all the different proteins it needs to function. These are called the essential amino acids. If just one of these is missing or low, protein synthesis in the body will be significantly reduced.

If a food contains all the essential amino acids in the correct ratios, it is called a complete protein. All animal proteins are complete. Vegetable proteins do not necessarily contain all the essential amino acids in sufficient quantities. This is not a problem, though, as the amino acids that are lacking in some foods can be found in sufficient quantities in other foods.

For example, grains tend to be low in methionine but pulses contain good amounts of this amino acid. Including both grains and pulses together in a vegetarian diet on a daily basis ensures that you get the full range of amino acids in sufficient quantities.

Uses of protein in the body

Protein is vital for the growth and maintenance of all body components. All our tissues, nerves, and bones are largely made up of proteins. Muscles, internal organs, blood, skin, hair, and nails are also dependent on protein for their structure. Protein is vital for body repair; for example, collagen is a protein that makes up scar tissue and strengthens arterial walls.

Body proteins such as muscles can be broken down and converted to energy if there are insufficient carbohydrates and fats available. Excess protein that is not needed for building body tissues or energy can be converted to fat by the liver and stored for future use.

Some hormones are made of proteins. Insulin from the pancreas that helps control blood-sugar levels is made from proteins, as is thyroxine from the thyroid, which helps control metabolism and body temperature.

In addition, enzymes in the body are also made of proteins. Enzymes are what spark all body processes. Without enzymes, no body processes would be able to happen. The main enzymes we talk about are the digestive enzymes that help break down protein, fats, and carbohydrates into their component parts. There are many other types of enzymes in the body that are making things happen at all times.

We don’t necessarily think of the immune system when we think about protein, but antibodies needed to fight viruses and bacteria are actually made up of proteins, too.

All in all, you can see how vital protein is for life.

Good sources of protein include:

Lean meats:
chicken, turkey. Get organic where possible, as conventionally reared meats may contain antibiotic and hormone residues.

Fish:
include oily and white fish, as they are both good sources of protein—salmon, sardines, mackerel, herring, sea bass, sole, lemon sole, cod, haddock, trout, red snapper, skate, and halibut. Go for wild or organic fish rather than conventionally farmed fish.

Pulses and legumes:
chickpeas, brown lentils, green lentils, Puy lentils, red split lentils, adzuki beans, lima beans, borlotti beans, flageolet beans, kidney beans, pinto beans, cannellini beans, soy beans, mung beans, tempeh, tofu, soy yogurt, and miso.

Nuts and seeds:
almonds, hazelnuts, cashews, walnuts, pine nuts, Brazil nuts, pecans, macadamia nuts, hemp seeds, sunflower seeds, pumpkin seeds, sesame seeds, and flax seeds.

Quinoa:
this is used as a grain in cooking but is higher in protein than most grains and it contains all the essential amino acids in good ratios, meaning it provides very usable protein.