Protein ratio and overeating, 12% is the number to know.
Salad rolls, another way to get tapioca resistant starch besides pudding or Bubble Drinks.
A macronutrient balance with less than 12% of calories from protein encourages overeating - in order to get more protein. We need closer to 15-20% of total calories from protein. A meal with too little fat can leave a craving for more as fat also has a satisfying effect.
It is worth looking at your food package too, designed to be overeaten or reclosable?
I am getting better at making Nori rolls. Without fish or eel, they are a low protein side dish of rice and a small garnish of vegetables. And it did leave me hungry after eating four. So I then had a Hot and Sour style soup with tofu and peas and was satisfied.
Peas, green, cooked, drained, practically perfect, packaged by Mother Nature.
On a mixed food with a Nutrition Label, comparing the protein percent to the carbohydrates and fats added percents can give a rough idea of the balance. Green Peas has 17% of the daily protein needs, and only 1 + 9 % of the total daily fat and carb needs based on a 2000 calorie diet with a 50-55% carb balance - just a rough estimate.
A satisfying protein ratio is 12% of the total calories in a food, or above, so Peas are satisfying.
The more accurate way to see the protein ratio in the total calories is to calculate it.
0.4 gr fat x 9 calories = 3.6 calories from fat
25 gr carb x 4 calories = 100 calories from carbs
8.6 gr protein x 4 calories = 34.4 calories from protein
Then calculate the percent calories from protein:
34.4/138 = x/100
34.4 x 100 / 138 = x = 24.9%
So Green Peas are a protein rich food packaged straight from Mother Nature's kitchen in a satisfying ratio of protein to total calories. Adding some fat or bitter tasting herbs would also help increase satiety - a satisfied appetite.
Sometimes we know we are over-eating - feeling full is already obvious, yet the hungry grazing continues….why?
It may indicate an unsatisfied need for a micro or macronutrient. Your stomach is stuffed bit your body is still sending a lack of something like protein or trace minerals such as iron or iodine.
In addition to making Nori rolls, I also have been practicing with Vietnamese style salad roll wrappers.
The traditional recipe uses a protein, some vermicilli rice noodles and a protein food like a shrimp. As an appetizer at a Chinese or Thai restaurant you get two salad rolls with no protein food in it but with some peanut sauce with chopped peanuts. I use almonds instead.
Protein in a vegan diet, and in an older person’s diet (I am old enough), needs to be throughout the day. There is a lot of fiber in many vegan foods which is filling, and older people don't store amino acids as well, from a big dinner load and little during the day.
In my recipe trials, both seasoned tofu and Moong dal works good with some romaine or Nappa cabbage chopped thin, sweet onion or scallion, green pepper chopped thin/small, Ground ivy, dandelion greens, nasturtium leaves…really many things can go in a salad roll.
The wrapper is more tapioca than rice starch, so it is like a pudding serving that I didn't have to cook. You just dip the wrapper in a large bowl with some warm water, for 3-6 seconds, then place on a sheet of plastic wrap to fill and roll.
With more vegetables in the ratio, they are lighter, less filling, more fun to eat but I also ate 4.
With more tofu or lentils in the salad filling it was still crunchy and fresh. They last a day or two but not long.
I did a nutrient analysis of my most recent test batch and the protein added up. I am the taster, I may be biased, but it is a good little sammich. 😋
Food exchanges, 1 wrapper is ~ 1/2 slice bread, 1/2 a carb exchange in a diabetic diet, except it is pure starch, no fiber, no protein, no fat.
My filling was 1/2 cup total, of Moong dal, chopped almonds, Peas, and veg, seasoned, equaling about 6 grams of protein or maybe 7 with the vegetables. Ground ivy is a higher protein than average plant. It has a plant lectin found in legumes that has insecticidal properties but is safe for humans and grazing animals. It might react worse with blood type B than A blood.
The almond sauce and chopped almond garnish adds another ~ 6 grams of protein and additional fat calories, 20 plus grams of fat, and a few grams of carbohydrate.
Looking at the ratio of the higher protein vegan salad roll plus almond sauce garnish
Wrapper - 8 gr carb, and honey in the sauce, 1 teaspoon, peas, Moong dal, almonds, ~ 45+ grams carbs = 53+ x 4 = 212+
Fats in the almonds and filling salad dressing ~ 30-35 gr x 9 = 270-315 calories
Protein ~ 12 grams x 4 = 48 calories
The sauce garnish added a lot of fat calories, wow. But was good.
530-575 total calories, 9% from protein, 50% from fat, 40% from carbs.
So even trying to maximize the protein in my filling, the vegan dish is still not reaching 12% of calories from protein. Appetizer, not an entry - it will get the appetite going for the main protein rich entree.
I had some of my amino acid Cheerful juice too. I need methionine and Dimethylglycine (DMG) due to a gene allele for a necessary enzyme. The DMG seems to lift my mood, hence why I named it Cheerful Juice.
With that protein math in mind, back to kitchen for more batches - solution: I used that amount of protein rich filling but added more lettuce and rolled them larger - I was overlapping the edges more than necessary with my initial attempts.
I tried a batch with a chickpea pasta shells and peas salad, sweet onion chunks and Ground Ivy dressing with Nutritional Yeast Flakes. And I tried a batch with thick red lentil sauce on parsnips and crunchy diced celery. Both good with lettuce, cold in the tapioca/rice paper wrapper.
The salad rolls are folded like a burrito except it sticks together, like a glued envelope.
The lettuce or other raw veg with a little denser filling works well, as the delicate wrapper will rip if overfull or too heavy.
Chickpea pasta works, good texture with the moist chilled wrapper and crisp salad.
Disclaimer: This information is being shared for educational purposes within the guidelines of Fair Use and is not intended to provide individual health guidance.
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