Somebody mentioned science above. I am as scientistic as the average american, but there are like 5 foods that have ever not been "scientifically" good for you according to some experts, and since I don't like pork rinds I'm down to 4 already.

On the protein thing, I was vegetarian for a year while doing some pretty serious power-sports type weight training, and trying to hit the 180ish grams of protein a day mark. I'm not trying to be gross, but I think I farted more that year than in the rest of my life combined. Beans + tofu + soy milk + some (limited) regular dairy + egg whites + peanut butter + occasional protein supplements = oh man did it suck to be my roommate. I think my bandmates almost kicked me out from the stench in the practice room. Beano was useless against it, and I tried all kinds of diet adjustments with no luck.

You really don't need that much protein unless you really want to build muscle mass. For most bikers, I would concentrate on your carb mix and eating while riding. This keeps the bonk away, but I also think it's important to not come off of a long ride ravenously hungry, eat like 2000 calories, and then only ride like 10 miles the next day because you did 40 the day before.