Ask Tufts Experts: Non-Meat Protein; Vitamin K2; Skin Health
Q. I would like to eat less meat. What other sources of protein do you recommend?
A. Katie Fort, a dietetic intern at Frances Stern Nutrition Center at Tufts Medical Center, explains: “There is a growing body of data that demonstrates the health benefits of eating less meat and more plant-based foods. Though meat is an excellent source of protein, you get adequate amounts of protein from other foods. Here are some good ones:
Eggs: Eggs are a versatile, inexpensive and convenient source of protein. A large egg contains about 6 grams of protein.
Dairy: Dairy can be incorporated into meals or snacks. One container of non-fat Greek yogurt (5.3 ounces) has about 15 grams of protein, depending on the brand. Additionally, an 8-ounce glass of milk contains 8 grams and half a cup of cottage cheese contains 12 grams of protein.
Legumes: Beans and lentils are great sources of protein at about 6 to 9 grams of protein per half cup. You can use them to make a dip, add them to salad, put them in chili or stuff them in peppers, just to name a few possibilities.
Nuts and nut butters: Two tablespoons of peanut butter contain 7 grams of protein, and one ounce of dry roasted almonds contains 6 grams. Nuts and nut butters are also very filling, because in addition to protein they contain healthy fat.
Meat substitutes: The quantity and quality of alternative ‘meat’ products, like tempeh (made from soybeans), seitan (wheat gluten), “veggie burgers,” and others are always improving, although these foods tend to be more processed than some of the whole foods mentioned above.”
Q. I’ve read online that vitamin K2 can help preserve bone strength and might lower risk for heart disease. What is vitamin K2 and should I get more of it?
A. Sarah L. Booth, PhD, senior scientist and director of the Vitamin K Laboratory at Tufts’ HNRCA, responds: “Vitamin K is a family of nutrients with a similar chemical structure. These compounds include phylloquinone (vitamin K1) and chemicals called menaquinones (vitamin K2). You get K1 mostly from green leafy vegetables, such as spinach and kale. Vitamin K2 is found in modest amounts in animal-based and fermented foods, such as cheese and fermented vegetables.
“Vitamin K plays a role in the body’s synthesis of proteins involved in blood clotting and bone metabolism. It’s link to clotting function is why people who take the blood thinner warfarin (Coumadin) need to avoid swings in their intake of vitamin-K-rich foods, which can affect the action of the drug.
“There are some observational studies that suggest a link between some forms of vitamin K2 and reduced risk for bone loss and heart disease. However, the data have relied on indirect ways to measure the level of vitamin K2, which makes it hard to be sure exactly how much vitamin K2 study participants actually have in their blood. In addition, there are very few clinical trials to establish a cause-and-effect relationship between vitamin K2 levels and bone or heart health; such studies have also relied on a single form of vitamin K2 that is not common in the diet.
“Until more rigorous studies are conducted, you can just make sure to get adequate amounts of vitamin K from your diet.”
Q. Some creams, dietary supplements and even teas say they can protect or rejuvenate the skin. Is there anything to this at all?
A. Mathew M. Avram, MD, director of the Massachusetts General Hospital Dermatology
Laser & Cosmetic Center, answers: “When it comes to so-called “cosmeceutical” products that claim to improve the health or appearance of your skin or prevent skin aging, the honest answer is we just don’t know if they work or not.
“A lot of skin products make claims that can’t be verified, but that doesn’t mean that they’re not true. That said, some creams contain substances that on a microscopic level are too large to penetrate through the top layer of the skin.
“However, some cosmeceuticals contain ingredients that are more plausible as active ingredients. Antioxidants are one example. But without scientific data, it’s hard to know if these products actually work.
“The same applies to dietary supplements that claim to “support” skin health. But having an overall healthy diet and getting exercise will certainly be reflected in your skin. When outdoors and exposed to the sun, make sure to use sunscreen with an SPF of at least 30, because exposure to the sun’s ultraviolet rays is definitely damages and ages the skin and raises the risk of skin cancer.”
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