Tofu is an “excellent” protein source, as stated by Vesanto Melina, is incorrect [“Eating well as a vegetarian”, May 10-17]. Melina admits that “whole foods” are better than processed foods but comments on sources of food that are processed.
Ideal sources of protein for vegetarians are all the leafy green lettuces, collards, kale, bok choy, escarole, endive, cabbage, and raw nuts and seeds.
Legumes are mostly starch, and are not a good source of protein because of the acids. Whole foods are best for vegetarians because they contain adequate amounts of vitamins, minerals, fats, and complex carbohydrates.
The best nuts are organic almonds, filberts, walnuts, pistachios, and macadamia nuts, as well as chia seeds, hemp seeds, pumpkin seeds, and sunflower seeds. All are high in omega-3 fats and are good sources of protein.
Processed foods will not build a healthy, strong body. Soy protein impairs the thyroid function and prevents protein and nutritional absorption due to the phytic acids and trypsin inhibitors.
> Halanna B. Matthew / West Vancouver