Hope's Edge_ The Next Diet for a Small Planet - Frances Moore Lappe [153]
These differences may suggest to you that if rice is a staple in your diet, you may wish to increase the protein content by adding some whole wheat, rye, or oats. Did you know that you can cook whole-grain wheat, oats, and rye in the same way that you do rice? The mix has a nutty, rich flavor, which you may prefer to rice alone.
Oatmeal is low (#9) on Table V only because we usually eat it in a rolled form that is much lighter than the whole grains. (Less weight: therefore, less protein.)
But what about the usability of cereal protein? Their NPU values generally range from the low 50s to the low 60s, but there are some important exceptions. The NPU, of whole rice, 70, is probably the highest of any of the whole grains and equal to the NPU of beef! Wheat germ and rice germ (not listed) come next, with NPUs of 67. Oatmeal and buckwheat follow, with NPUs of 66 and 65 respectively. These values are higher than most vegetable protein and are comparable to the quality of beef. On the other hand, the lowest NPU of cereal products is that of wheat gluten (#2 under “Flour,” Protein Table VI). Although gluten flour is 41 percent protein, its NPU of 39 means that only about one-third of its protein is available to the body. A deficiency of lysine (D rating) appears to be the culprit. These differences in usability and quantity among the grains mean that the price you pay and the calories you have to eat to get a given amount of protein also vary significantly. You may wish to take careful note of these differences in Figures 17 and 18.
Cereal products such as bulgur (#5 on Table V) may stump you if you’ve only read traditional cookbooks. Bulgur is partially cooked, usually cracked wheat. Its processing is both an asset and a liability. Thus, while the lysine in bulgur is more available than that in whole wheat, from 2 to 28 percent of its B vitamins are destroyed.
VEGETABLES
A glance at Protein Table VII will show you that vegetables, in general, will not be large contributors to your daily protein intake. On a moisture-free basis, some green vegetables have a protein content equivalent to nuts, seeds, and beans. But their water content gives them bulk that limits their usefulness in our diets—as protein suppliers, that is. However, don’t forget their valuable role in providing essential vitamins and minerals. So if you enjoy these vegetables, eat lots of them. Whereas I have given ½ cup of cooked greens as an average serving, you may enjoy twice this amount. With the exception of potato, all these vegetables are low in calories; so there is no need to limit your intake on this account.
The NPU scores of these vegetables provide some interesting surprises. Among the legumes in Table III, we saw that mung beans had an NPU of 57. But here, as mung bean sprouts, their NPU is only 36. Soybean sprouts also take a slight dip in NPU, with 56 as compared to 61 for the dried bean.
To increase the protein content and taste interest of vegetable dishes, experiment with milk- and cheese-based sauces. I have discovered that buttermilk makes an excellent sauce base. Since it is already somewhat thick, one needn’t add as much flour. In addition, its tartness highlights many green vegetables.
Also, sliced or crumbled hard-boiled egg is very tasty on green vegetables such as spinach or asparagus. Adding nuts is another way to increase the protein value of vegetable dishes. Your favorite vegetable dishes in Chinese restaurants probably include walnuts or cashews. Why not do the same? Broccoli, peas, and cauliflower are especially good with nuts.
NUTRITIONAL ADDITIVES
If you have doubts about the adequacy of your protein intake, even a small amount of the first two items in the nutritional additives protein table (VIII) can give you a real protein boost. Only one tablespoon of dried egg white or one-fourth cup of “Tiger’s Milk” mixed into