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Subject: Protein


Merck Manual DRV daily ref value, Fat 65 g (USA gets 160g/day), Sat Fat 20 g, Cholesterol 300 mg, Total Carbs 300 g, Fiber 25 g, Sodium 2400 mg, Potassium 3500 mg, Protein women 50g; men 72g, age1-4 =16g; >1yr=14g; pregnant=60g; nursing=65g, (JFYI WATER: Merck Manual pg 664 lists 1 quart minimum, however, 1.5 to 2.0 quarts is highly advised, and 2 gallons and above, exceeds the body's ability to excrete water). Note: Soy = 1g fat/2g protein ratio while McDonalds = 2g protein = 2 to 4 g fat. One McDonalds burger provides the maximum in deadly saturated fats, but does not supply the needed protein per day, two Big Macs = 20 g sat fat, 50 g protein, a poor excuse for food. Their data has lowered since 2004, it used to be 1g protein per 2g fat (either they are lying or they now include data including the wrapper (must have some potein and no fat) - Merck DRV 1/3 down page
PROTEIN: healthy protein with discussion on McDonalds scummy Nutritional Info, below and
Soy Milk get used to it and switch to unsweetened (no sugar)
Vegetarian Protein Powder "isolated soy protein" around 25g protein/scoop
Seitan "wheat gluten"
Tempeh "soy burger"
Tofu "bean curd"
comments: put around 2 scoops of powder (2scoops x 25g/scoop = 50g protein), in a half blender of soymilk (maybe 5 cups, which can add around another 35 to 40 g protein), HOWEVER on a daily basis, the protein powder can be "binding" (constipating), I would suggest not doing the protein powder every day, and maybe a bit less. A slice of Hemp Bread has 7g protein, a can of beans has maybe 20 g protein and beans are one of the very best foods, they are low glycemic, high fiber, and have protein. I eat beans after work, but not before dates. Compare with a McDonalds hamburger maybe 20 g protein but high in dangerous saturated fats. Do not confuse ingreedients "isolated soy protein powder" for other "Weight Lifter/Body Builder Powders, which contain very little protein per scoop (4g?) but instead contain Whey Fat, which packs fat into muscles giving the impression of stronger, but actually just fatter. Seitan aka Wheat Gluten is more expensive than soy protein, tastes like meat, looks like meat, and for me, digests the easiest, Ideal for extra physical activity
Protein (men need around 75 grams of protein per day, women around 50 grams). This is based on the fact that men tend to be larger than women.
However, most Americans do not get that much protein (50 to 75 g), and many experts feel that you don't really need that much; however, I get that much and I can out do and out last most other workers (yea, they fake it, make others do more than their share, then when the boss comes around pretend like its they who are doing all the work, but the truth is, they are worn out, while I'm still cookin).
BEWARE: Too much protein can cause
A) excessive urination, and
B) the inability to absorb Calcium and other essential nutrients
C) Kidney and Liver Damage
Andrew Weil says ("Eating Well for Optimum Health" pages 102-124) the reason too much protein causes kidney damage is: Your body burns protein and carbs as fuel, and leaves behind only water and carbon dioxide, but when your body burns protein for fule, it leaves behind not only water and carbon dioxide, but also Nitrogen residuals, and the Nitrogen residuals are what the kidneys has a hard time with, thus too much causes kidney failure. Andrew Weil also says (other experts like John Robbins too) that one really does not neet the standard: Weight in lbs X 0.4 = grams of proteing per day (many Americans eat only a hamburger per day, which is only 14 grams to 20 grams, with lean meats being 26 grams per 3 oz of meat (fish, bird, pig, cow). Most people don't eat 6 oz to 9 oz of defatted deboned lean meat every day to get the standard of typically 50 grams for women or 75 grams for men. And if they did, it is dangerous high in Saturated Fats, and dangerously low in "pH reactivity", which leads to all sorts of diseases And that is why hospitals are filled, that and the fact that many people drink no water. There is no subsitute for water (see my pH article).
try to use this as a guide for a Maximum amount
Weight X 0.4 = grams of protein daily
Weight X 0.5 = grams of protein daily
Weight X 0.75 = grams of protein daily
Weight X 0.9 = grams of protein daily

If you tell people you are a vegetarian, a usual response is: " 'Where are you getting your protein?' No one ever asks, 'Where are you getting your fat?' or 'Where are you getting your sugar?' It is only protein that people seem to worry about getting enough of" -Andrew Weil's "Eating Well for Optimum Health" (pg 102)

SOY MILK: (or Soy Juice)
is an excellent source of Protein. You can now find White Wave Silk soy milk at most major grocery stores and Health Food Stores. You can get Soy Juice (same thing) at Chinatown.
READ the label, some brands are way better (more protein per $) than others.
Most Americans do not get enough protein 
A quarter pound or 3 oz of hamburger (no filler)  
3 oz hamburger = 14g protein
(info: "Idiots Guide to Eating Smart" & labels)

UI Study Determines Optimal Amount of Soy Protein Consumption


McDonalds success in promoting their Nutritional Info, is that most people do not know enough about it to realize that it is blastphamy. When people see the chart info, they assume that if McDonalds is posting it, it must be good, but its not; it's terrible (but most people don't know anything about it). McDonalds products have such a high Fat to Protein Ratio, its terrible. 2 to 4 times more fat for every gram of protein than soy foods.


SOY is one of the BEST sources of Protein, while Hamburgers are Not a good source. Reading Chart info from the back section of an older copy of "Nutrition for Dummies" (no longer found in the newer editions, but is instead now found in newer editions of "Weight Loss for Dummies"), you can look up most major foods and see (per measured ammount) how much Protein, Fat, Saturated Fats, Carbs, Vitamins, Potassium, Phosphorus, Calories, etc (a most valuable chart, and the book is also real good).
SOY PRODUCTS generally contain 4 grams of protein for every 2 grams of fat
McDONALDS online nutritional info shows that most McDonalds products have 2 grams of fat for every 1 gram of protein. Thus, McDonalds Sucks. AND their fats are from the worst sources, higher in deadly saturated fats, dangerously low in pH and pH reactivity, etc, etc.

THUS: Soy 4 grams of protein = 2 grams of healthy fat and select "VIEW NUTRITIONAL INFO"
While McDonalds 2 grams of protein = 4 gram of unhealthy dangerous fat
Link updated March 13, 2012

Comments 2012: Men need 75 g protein per day, Women 50 g protein per day
a Big Mac is 25 g protein, to get the right protein eating at McDonalds, a man needs 3 Big Macs (fat 87 g, sat fat 30 g) and a woman needs 2 Big Macs (58 g fat, 20 g sat fat), while the Daily Ref Value is........ (too much Saturated Fats for certain, and those are the deadly fats, Saturated Fats).
DRV daily ref value 
Fat 65 g
Sat Fat 20 g
Cholesterol  300 mg
Total Carbs  300 g
Fiber  25 g
Sodium  2400 mg
Potassium  3500 mg
Protein   women 50g; men 72g
age 1-4 =16g; >1yr=14g; pregnant=60g; nursing=65g 

OOPS: Update 10/07/2005, the data has recently changed, showing a vast improvment, McDonalds chart info used to show a 2/1 (fat to protein) ratio and they have lowered the fat to around a 1/1 ratio (still a bit more fat than protein at McDonalds with many McDonalds products if you study the chart). I wonder, have they improved things? or are they lying?. One way or the other, compare that with Any SOY product (Tofu is the fatiest of the soy products, so look at any SOY MILK lable and compare the ratio of Fat to Protein. Soy has a 1/2 fat/protein ratio (2 grams of protein for every 1 gram of fat, and much lower in deadly saturated fats). Study both charts for FAT in comparison with SATURATED FATS and you will see that McDonalds fats are around 50% Saturated, while soy products are much lower (6/1 fat/sat-fat ratio).

UPDATE 02/08/2006: I saw a news brief on Yahoo that McDonalds is making improvments again, on some products (are they lying? or really getting better? if so, it's still not as good as soy products, and McDonalds is filled with deadly "Saturated" Fats (the bad/dangerous fats).

While your at both charts, compare Cholesterol. McDonalds has typically 2 to 3 mg of cholesterol for every gram of protein, while Soy Milk has no cholesterol. And on and on, just check the ratios of the good to bad, and you will see that SOY is the wonder food of the Future (and you can get 17 times more protein per plot of land with soy than with animals).

OTHER PRODUCTS which have even a higher yeild of Protein per gram of fat are
ISOLATED SOY PROTEIN typically labled "Vegetarian Protein Powder" with 1 gram of fat for every 26 grams of Protein (not the powders sold in gyms, which are typically high in Whey which builds up fat in muscle, but not actual muscle), and.....
"SEITAN" (Wheat Gluten)1 gram of fat for every 31 grams of Protein, "Seitan" looks somewhat like meat, but is grown from Wheat, has no grissle, virtually no fat, no bone, and did not take the life of an animal.
WARNING: these high-Protein/low-Fat foods can constipate you, as you do need some fat, thus, when consuming these foods, you should also at the same time consume a Healthy Fat such as Extra Virgin Olive Oil. This will prevent Binding (constipation)
AND you also need FIBER (rice and or beans, etc)

UPDATE 3/01: White Wave Silk soy milk has come way down in price, and is now available at most major grocery stores (in the dairy section). White Wave "Silk" has an excellent pH 7 and is of more reliable quality than Chinese brands (which have bad batches too regularly, have gone up in price (some brands), but have a reasonable pH 6, but not as good as White Wave pH 7). UPDATE 10/02, White Wave is even cheaper now, the Chinese brands have gone up, only a bit, and I have not had any more bad batches (shipping in high heat).
(Thanks to reading Andrew Weil & talking with top body builders).
"Natures Life" brand "Protein 95" and "Pro 96" (same as 95 but various flavors), and Wild Oats has their own brand called "vegetarian Soy Protein powder". ISOLATED SOY PROTEIN has only 1 gram of fat for every 25 grams of protein (and no carbohydrates). Good for dieting, but it contains No Potassium like regular soy milk does. It tastes best when added to 2 measuring cups of soy juice in a blender (soy milk or soy juice has some fat and carbs, while the Pro 96 does not (negligible amount), thus one can cut back drastically on ones Fat and Carbs and loose weight. Note: Too much protein can prevent weight loss. 
ADDENDUM: I would have at least a quart of soy milk for every 2 scoops (26 g of protein per scoop), as you need just a little bit of fat, else it can be very BINDING (Banana's are binding too, even Chocolate can be binding).  

Natures Life Protein 95, $32.25
(Isolated Soy Protein) 
45 servings @ 25g protein/serv
price/gram of protein = $0.02867
1 g fat per & 110 calories / serving
Wild Oats Soy Protein Powder, $22.49
(Isolated Soy Protein) at Wild Oats
UPDATE 2/04: Whole Foods has the identical item 
"Vegetarian Protein Powder" (isolated soy protein)
32 servings @ 24g protein/serv
price/gram of protein = $0.02928
1 g fat per & 110 calories / serving
White Wave Silk, $3.35 at Vons
(Soy Milk) at Vons & Albertson's
8 servings @ 7g protein/serv
price/gram of protein = $0.05982
4 g fat per & 100 calories / serving
end of update 12/10/01
The price of SILK has gone way down Jan 2006 $2.77 Albertsons

PRICES 1999 (I have amended some price info)
1/2 GALLON size
Cost is in $
Protein is in Grams - g
Ratio is just Ratio
Fat is in Grams - g
protein/day required: women 50g, men 75g
SILK $3.99/half gal; 20g fat; 48g protein;
UPDATE 2/04 prices have lowered, more brands around
$0.0831/g protein; 2.40 ratio protein/fat
NOW DOWN TO around $3/half gal
Feb 2006 $2.77 at Albertsons
NOTE: Chinatown and Ranch 99 soy juice (soy milk)
Furama & Kimbo have been found to be reliable and excellent if purchased at Ranch 99 in Irvine CA (just a couple of times, a couple of years ago), but unreliable at Ranch 99 in Las Vegas (spoiled products, many instances over, I am suprised no one has done anything about it). While "Mighty Soy" brand tends to remain reasonable in both locals. ViSoy brand is a favorite for many Chinese people, but has very little protein, its more of a tasty treat, but very low in protein (Vi-Soy Tofu is better than Vi-Soy Soy Juice, and Furama Tofu tends to be of good quality in the Las Vegas area, while the soy juice is not)
UPDATE: 2006 January; Kimbo, Furama, and Mighty Soy are all around $2/half-gal
"Kimbo" $1.69/half gal; 24g fat; 72g protein;
$0.0235 /g protein; 3.00 ratio protein/fat
An Excellent Brand (but has Sugar only) 2/04 price $1.89
"Furama" $1.89/half gal; 24g fat; 72g protein;
$0.0263 /g protein; 3.00 ratio protein/fat
This brand makes a non-sugar variety
An Excellent Brand  2/04 price $2.09
"Mighty Soy" $1.49/half gal; 32g fat; 56g protein;
$0.0266 /g protein; 1.75 ratio protein/fat
This brand makes a non-sugar variety
An Excellent Brand 2/04 price $2.09
"Vi Soy" is low in protein, very popular with the locals, but I would not advise this brand due to low protein.  
PRICES MAY VARY (but not by much)
Note: all the above from Chinese stores, except White Wave.

from time to time I have purchased some Bad Batches of Soy Juice from Chinatown (probably due to high heat in Nevada, and shipping from California). I have had to stop purchasing Furama brand (usually one of the best). White Wave is more expensive, but is usually better quality. Update 10/02 I have not had any bad batches in quite some time, but I usually get White Wave.
Whole Foods and Wild Oats now has their own brand of "Vegetarian Soy Protein Powder" which was the same price as "Natures Life" Pro 95 & Protein 95, when figuring it out to cents per gram of protein. (While flavored Pro 96 is a bit more expensive), but I have not checked the prices on Pro 95 since Spartan Foods went out of business (sorry they did).

Tofu is another excellent source of protein
Tofu is Soy Bean Curd, is white in color, and is a of a jello like texture. It is fairly bland tasting, but when put on rice with some veggies, a dash of olive oil and some soy sauce (easy on the sodium), and/or some spices, it tastes real good d provides protein. There are many brands, and you can now get Tofu at most major grocery stores. But TOFU is higher in Fat than Soy Milk (so not for dieters please).
BRAND..... Cal Fat Sat Protein
San Diego. 600 36g 4g 64g
Nigari.... 240 4.5g 0g 36g
Nasoya.... 400 20g 10g 45g
calories, fat, saturated fat, protein
UPDATE 2006: SOY DELI baked tofu (tasty treat) is now much better now than it used to be (used to give me cankar sores (years ago)), no problems found recently (here in Las Vegas)

I did my own Cost Comparison of various sources of Protein (running around Vons taking notes, grams of protein, fat, sat fat, servings, cost), including......... Soy Milk, Tofu, Milk, Cheese, Meats, Fish, and even Spam (gotta be the worst thing you could ever eat, and I once or twice ate some, eeeeewwww (many years back when I was not a vegetarian)).
I did this Cost Comparison hoping to prove that SOY protein is cheaper. It certainly is Healthier and more Cost Efficient, being easier to produce that meat (with meat you have to grow soy, feed it to cows, then process the cow. While just directly eating the soy, which is healthier, is also more cost efficient.
However, too my surprise, all the protein sources viewed were nearly exactly the same price of cents per gram of protein. Thus, I conclude that the Soy business is pulling in a great deal of extra profit, at least for now. Let em. Soy is most definitely the Healthiest of all I have listed, being lowest in the deadly saturated fats, and containing all of the essential amino acids. What more could you want? Fiber, and vitamins, see my other web pages, as you can not live on protein alone. Some people say "I am on a protein diet" or "I am on a Fiber diet", or "a carbohydrate diet". You cant live on just one, you need a little bit of each. Some protein, carbohydrates, fiber, potassium, vitamins, minerals, and even fats in limited amounts, you need it all, from the healthiest and best sources.

As the world population soars, soy is by far the best and only realistic future for mankind. Soy is high in protein, fiber, pH, potassium, contains all the essential amino acids. And soy production is cost efficient as heck.
Will Chris Holley