NEED SOME ANSWERS TO SOMETHING I READ IN OH MAGAZINE

For those of you who get the OH magazine I have a question and a concern about something I read. It's on page 40 and there is an article written by a Dr Miachel Bilof where he says that dairy should not be our main source of protein. I am happy to say that I am just over 6 years PO and been very successful. I haven't touched cakes, cookies, ice cream, chocolate (which was my main source of addiction), french fries, potatoes or basically anything that got me into trouble and led me to the path of WLS. I take all my daily required vitamins and drink all my daily required liquids and exercise.

I live on protein plus veggies.  I am a vegetarian (not vegan) and my main source of protein is non fat cheese, nuts (healthy ones) and fish. The dr writes we shouldn't eat too much cheese or nuts or even too much milk even if it's non fat. Even though I have been doing great over the last 6 years this is somewhat confusing to me and especially being a vegetarian, my choices are pretty limited. I do eat the same things every day and have my routine which I feel comfortable with.

I would appreciate any feedback on this please to let me know your thoughts.  I am not going to change what I eat but again, would love to hear what you have to say on this subject.

Thanks

Do you use beans and soy?  Quinoa and other grains?

Dairy, full-fat cheese, is very high in saturated fat, as are nuts.  And while healthy, no one should really use them as their mainstays.  

Dairy is high in carbohydrates, even skim has 13 grams per 8 ounce serving.

Beans, Nuts, Seeds

1 cup garbanzo beans 14.5 grams
1 cup pinto beans 12 grams
1 cup refried beans 15.5 grams
1 cup soybeans 28 grams
1 oz. cashews 4.4 grams
1 oz. peanuts 6.5 grams
1 oz. sesame seeds 6.5 grams
1 oz. pistachios 5.8 grams
1 cup tofu 22 grams
1 cup lentils 18 grams

Dairy

1 cup yogurt 13 grams
1 oz cheddar cheese 7.1 grams
1 egg 6 grams
1 cup cottage cheese 10 grams

Fruits and Vegetables

1 avocado 10 grams
1 cup broccoli 5 grams
1 cup spinach 5 grams
1 cup peas 9 grams
1 medium artichoke 4 grams
1 cup asparagus 5 grams
1 cup beet greens 3 grams

Read more: http://www.care2.com/greenliving/vegetarian-protein-sources.html#ixzz1kEX8t84Y

Description	Weight  (g)	Measure	Content per Measure (g)
Alfalfa seeds, sprouted, raw	33	1 cup	1.32
Artichokes, (globe or French), cooked, boiled, drained, without salt	120	1 medium	4.18
Asparagus, canned, drained solids	72	4 spears	1.54
Asparagus, cooked, boiled, drained	60	4 spears	1.55
Asparagus, frozen, cooked, boiled, drained, without salt	180	1 cup	5.31
Avocados, raw, California	28.35	1 oz	0.60
Avocados, raw, Florida	28.35	1 oz	0.45
Beans, baked, canned, plain or vegetarian	254	1 cup	12.17
Beans, baked, canned, with pork and tomato sauce	253	1 cup	13.05
Beans, black, mature seeds, cooked, boiled, without salt	172	1 cup	15.24
Beans, Cowpeas (Blackeyed), immature seeds,  boiled, without salt	165	1 cup	5.23
Beans, Cowpeas (blackeyed), immature seeds, frozen, cooked, boiled, drained, without salt	170	1 cup	14.43
Beans, Cowpeas, common (blackeyes, crowder, southern), mature seeds,	172	1 cup	13.30
Beans, Kidney beans, red, mature seeds, canned	256	1 cup	13.44
Beans, Kidney beans, red, mature seeds, cooked, boiled, without salt	177	1 cup	15.35
Beans, Lima beans, large, mature seeds, canned	241	1 cup	11.88
Beans, Lima beans, large, mature seeds, cooked, boiled, without salt	188	1 cup	14.66
Beans, Mung beans, mature seeds, sprouted, cooked, boiled,  without salt	124	1 cup	2.52
Beans, Mung beans, mature seeds, sprouted, raw	104	1 cup	3.16
Beans, Navy beans, mature seeds, cooked, boiled, without salt	182	1 cup	15.83
Beans, Pinto beans, mature seeds, cooked, boiled, without salt	171	1 cup	14.04
Soybeans, mature cooked, boiled, without salt	180	1 cup	22.23
Beans, Snap beans, green, canned, regular pack, drained solids	135	1 cup	1.55
Beans, Snap beans, green, cooked, boiled, drained, without salt	125	1 cup	2.36
Beans, White beans, mature seeds, canned	262	1 cup	19.02
Beet greens, cooked, boiled, drained, without salt	144	1 cup	3.70
Beets, canned, drained solids	170	1 cup	1.55
Broccoli, raw	88	1 cup	2.62
Broccoli, cooked, boiled, drained, without salt	156	1 cup	4.65
Beets, cooked, boiled, drained	170	1 cup	2.86
Beets, cooked, boiled, drained	50	1 beet	0.84
Cabbage, Chinese (pak-choi), cooked, boiled, drained, without salt	170	1 cup	2.65
Cabbage, Chinese (pe-tsai), cooked, boiled, drained, without salt	119	1 cup	1.79
Cabbage, cooked, boiled, drained, without salt	150	1 cup	1.53
Cabbage, raw	70	1 cup	1.01
Cabbage, red, raw	70	1 cup	0.97
Carrots, cooked, boiled, drained, without salt	156	1 cup	1.70
Carrots, frozen, cooked, boiled, drained, without salt	146	1 cup	1.74
Carrots, raw	110	1 cup	1.13
Cauliflower, cooked, boiled, drained, without salt	124	1 cup	2.28
Cauliflower, frozen, cooked, boiled, drained, without salt	180	1 cup	2.90
Cauliflower, raw	100	1 cup	1.98
Celery, cooked, boiled, drained, without salt	150	1 cup	1.25
Celery, raw	120	1 cup	0.90
Corn, sweet, white, cooked, boiled, drained, without salt	77	1 ear	2.56
Corn, sweet, yellow, canned, vacuum pack, regular pack	210	1 cup	5.06
Corn, sweet, yellow, cooked, boiled, drained, without salt	77	1 ear	2.56
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt	164	1 cup	4.51
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt	63	1 ear	1.96
Cucumber, peeled, raw	119	1 cup	0.68
Cucumber, with peel, raw	104	1 cup	0.72
Dandelion greens, cooked, boiled, drained, without salt	105	1 cup	2.10
Endive, raw	50	1 cup	0.63
Garlic, raw	3	1 clove	0.19
Lentils, mature seeds, cooked, boiled, without salt	198	1 cup	17.86
Lettuce, cos or romaine, raw	56	1 cup	0.91
Lettuce, iceberg (includes crisphead types), raw	55	1 cup	0.56
Lettuce, looseleaf, raw	56	1 cup	0.73
Mushrooms, canned, drained solids	156	1 cup	2.92
Mushrooms, cooked, boiled, drained, without salt	156	1 cup	3.39
Mushrooms, raw	70	1 cup	2.03
Mustard greens, cooked, boiled, drained, without salt	140	1 cup	3.16
Okra, cooked, boiled, drained, without salt	160	1 cup	2.99
Okra, frozen, cooked, boiled, drained, without salt	184	1 cup	3.83
Olives, ripe, canned (small-extra large)	22	5 large	0.18
Onions, cooked, boiled, drained, without salt	210	1 cup	2.86
Onions, dehydrated flakes	5	1 tbsp	0.45
Onions, raw	110	1 whole	1.28
Onions, spring or scallions (includes tops and bulb), raw	100	1 cup	1.83
Parsley, raw	10	10 sprigs	0.30
Parsnips, cooked, boiled, drained, without salt	156	1 cup	2.06
Peas, edible-podded, cooked, boiled, drained, without salt	160	1 cup	5.23
Peas, edible-podded, frozen, cooked, boiled, drained, without salt	160	1 cup	5.60
Peas, green, canned, regular pack, drained solids	170	1 cup	7.51
Peppers, hot chili, green, raw	45	1 pepper	0.90
Peppers, hot chili, red, raw	45	1 pepper	0.90
Peppers, sweet, green, cooked, boiled, drained, without salt	136	1 cup	1.25
Peppers, sweet, green, raw	119	1 pepper	1.06
Peppers, sweet, red, raw	119	1 pepper	1.06
Potato, baked, flesh and skin, without salt	202	1 potato	5.05
Potatoes, baked, flesh, without salt	156	1 potato	3.06
Potatoes, boiled, cooked in skin, flesh, without salt	136	1 potato	2.54
Potatoes, boiled, cooked without skin, flesh, without salt	135	1 potato	2.31
Potatoes, hashed brown, home-prepared	156	1 cup	3.78
Pumpkin, canned, without salt	245	1 cup	2.70
Pumpkin, cooked, boiled, drained, without salt	245	1 cup	1.76
Radishes, raw	4.5	1 radish	0.03
Spinach, canned, drained solids	214	1 cup	6.01
Spinach, cooked, boiled, drained, without salt	180	1 cup	5.35
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt	190	1 cup	5.97
Spinach, raw	30	1 cup	0.86
Squash, summer, all varieties, cooked, boiled, drained, without salt	180	1 cup	1.64
Squash, summer, all varieties, raw	113	1 cup	1.33
Squash, winter, all varieties, cooked, baked, without salt	205	1 cup	1.82
Squash, winter, butternut, frozen, cooked, boiled, without salt	240	1 cup	2.95
Sweet potato, canned, vacuum pack	255	1 cup	4.21
Sweet potato, cooked, baked in skin, without salt	146	1 potato	2.51
Sweet potato, cooked, boiled, without skin, without salt	156	1 potato	2.57
Tomatoes, red, ripe, canned, stewed	255	1 cup	2.42
Tomatoes, red, ripe, canned, whole, regular pack	240	1 cup	2.21
Tomatoes, red, ripe, raw, year round average	180	1 cup	1.53
Tomatoes, sun-dried	2	1 piece	0.28
Tomatoes, sun-dried, packed in oil, drained	3	1 piece	0.15
Watermelon, raw	286	1 wedge	1.77

Protein content of other High Protein Vegetarian Food

Description	Weight  (g)	Measure	Content per Measure (g)
Buckwheat flour, whole-groat	120	1 cup	15.14
Buckwheat groats, roasted, cooked	168	1 cup	5.68
Bulgur, cooked	182	1 cup	5.61
Bulgur, dry	138	1 cup	11.70
Cornmeal, degermed, enriched, yellow	140	1 cup	17.21
Cornmeal, whole-grain, yellow	122	1 cup	9.91
Noodles, chinese, chow mein	45	1 cup	3.77
Oat bran, cooked	219	1 cup	7.03
Oat bran, raw	94	1 cup	16.26
Peanut butter, smooth style, with salt	16	1 tbsp	4.03
Quinoa, cooked	-	1 cup	11
Rice, brown, long-grain, cooked	125	195	5.03
Rice, white, long-grain, regular, cooked	158	195	4.25
Spaghetti, cooked, enriched, without added salt	140	1 cup	6.68
Spaghetti, whole-wheat, cooked	140	1 cup	7.46
Tempeh	225	1 cup	31
Tofu, firm, prepared with calcium sulfate and magnesium chloride	81	1/4 block	6.51
Wheat flour, white, all-purpose, enriched, bleached	125	1 cup	12.91
Wheat flour, whole-grain	125	1 cup	16.44
Wheat flour, white, bread, enriched	125	137	16.41
Whole wheat bread	2 slices	2 slices	5
Veggie burger	1 patty	1 patty	5-24

Source: USDA Nutrient Database for Standard Reference, Release 15
www.nal.usda.gov/fnic/foodcomp/Data/SR15/sr15.html

I don't eat too many beans as I'm not a lover of them plus they really make me feel too bloated, I do love quinoa and eat that as well at tofu occassionally. But I do eat pretty much the same thing every day and I have been doing great that way and very much on track with everything.  I eat only fat free cheese other than if I am out for lunch and also the nuts. I need the crunch sometimes. And in addition to my vitamins/calcium I take every day, I need to get in my milk as I'm not a lover of yogurt so I have 2 cups of that a day.  I know I'm not doing anything wrong as I am totally on track with my program and help others who are not.  I never cheat though and feel very proud at how far I have come over the last 6 years. I see so many people take advantage of this surgery and think it's a "quick fix" and totally blow it after a couple years or so. Fear keeps me from every going back.

Thanks for the list you sent me, I appreciate it.

I read the same article yesterday and had the same questions that you raise here.  I was especially concerned since greek yogurt and  nonfat cottage cheese are staples for me.

With all of the reading Ihave done, that was a first for me.  I questioned it more when I read the very next article by Christine Gerbstadt, MD, RD        which says exactly the opposite.

I think that perhaps the articles represent two schools of thought.  It would have been helpful had that been referenced in the Bilof article.

 I'm of the school that whatever works for someone should be continued. 

Is this article available online?

I have no idea but you could check on the magazines website. The Dr's name is Dr Michael Bilof

If you are healthy and happy and at a good weight, I wouldn't worry too much about some random doctor's opinions about nutrition. They don't know you and they aren't treating you.

You are so right there!

Thanks

SHOEGIRL-I read the article-then read it AGAIN-after reading your post.

My surgeon had the hands of angel. He knew everything, about everything, about SURGERY stuff...but he didn't know jack squat about follow up nutrition. The good news was that he did not pretend to know and trusted other people, who were the "experts" in THOSE fields, and concentrated on his doctoring. He also knew I had the good sense to search out what was best for ME--just like YOU have done.

YOU know what works for YOU. WOW-what a success story you are!!! You didn't say, but since you're careful with everythng else, I'm begging you're keeping up with your labs too. IMHO, there's no better protein option than fish-so-if you like it-continue going for it!