With so many fad diets in the news claiming to do “this or that”… it’s no wonder people are often confused as to what to eat. When feeling uncertain and dismayed, I typically recommend “everything in moderation” until more knowledge is gained. Once you have the facts and a plan in hand, you can fine tune your eating habits and lifestyle with confidence. One fact that cannot be denied is the importance of protein in one’s diet. So, are you ready? Here is your crash course; Protein 101.
What is Protein? Protein is a macronutrient made from amino acids and is an important component of every cell, tissue and organ in the body. In a nutshell, proteins are the building blocks of life that play critical roles in muscle development and tissue repair, along with hair, nail and skin growth. Protein is also needed for healthy bones, cartilage and blood. A lack of protein is a major contributor to malnutrition, making wound healing difficult and producing childhood growth abnormalities.
Amino Acids: There are 22 different amino acids. They are categorized as “essential,” meaning the body does not produce them, and “non-essential,” which are made metabolically. The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Since the body does not manufacture these, it is necessary that we consume them through our diet.
Complete Proteins: A complete protein is a food source that contains all of the essential amino acids and therefore considered high quality as it is already in the form that the body needs to conduct specific duties. Examples are meat, fish, poultry, eggs and dairy products as well as the grainquinoa. But beware; foods such as red meats and whole fat dairy products also provide significant sources of unhealthy saturated fats, cholesterol and unwanted calories.
Incomplete Proteins: As you may surmise, these are food sources that are missing at least one of the essential amino acids and therefore need to be eaten in combination with other food groups to be complete. Another common reference is “complementary proteins.” Examples of which include fruits, vegetables, legumes, grains, nuts and seeds.
Recommended daily allowance: The average healthy adult requires approximately 0.8 mg of protein per Kg of body weight per day. That equates to about 46 grams of protein for woman and 56 grams protein for men per day. For the typical American, overall protein consumption is not a worry, as we often consume more than is needed most days. As with many things, more is not always better; too much protein can lead to illnesses such as kidney stones, osteoporosis, and heart disease.
Bottom line: Protein is an essential nutrient. In addition to its role stated above, research also suggests it stabilizes blood sugar and curbs hunger, therefore aids with weight control and chronic diseases such as diabetes. Protein helps sustain energy and thus wards off tiredness and fatigue. A key consideration is selecting healthy sources of protein. Choose lean meat and poultry, low fat dairy products and limit egg yolk consumption. Fish and other seafood are great sources of protein as well as antioxidants. And don’t forget to include other protein rich foods into you diet such as legumes, grains, nuts and seeds, as they are high in fiber, low in saturated fats and provide a wealth of vitamins and minerals.
