VEGAN? REALLY? What about Protein?
Well - I'm glad you asked!
One of the first things we heard from our friends and family when we told them we decided to go vegan because of Mike's health issues was, “But what about protein?”
We have all heard about the importance of eating enough protein in our daily diet. But how much protein do we really need? And, what protein source is best for the human body?
Many nutritionists agree there's exaggerated hype and worry over the perceived lack of protein in people's diets. The reality is, if you consume enough calories, you're probably eating plenty of protein. The answer lies in what our individual body needs. Not every ‘body’ is the same, and there is no one diet that is ‘right’ for everyone.
PROTEIN - Why Is It Important?
Protein is a component of food and is made up of amino acids. It is crucial for vital functions, regulation, and maintenance of our bodies. Amino acids are the building blocks for major parts of a lean human body. Protein comes in many different forms - both from vegetarian and non-vegetarian sources.
Our body makes its own supply of amino acids and also must get some from food. The term ‘complete protein’ is used to describe sources of protein that contain sufficient amounts of all the essential amino acids necessary for your dietary needs.
Protein is the basic building block of cells and tissues that are needed to keep us strong.
How Much Protein ‘Content’ Do We Need?
Protein content is the actual amount of ‘usable’ protein available in food. It is important to understand the difference between protein and protein content.
The U.S. Department of Agriculture’s Recommended Daily Allowance (RDA) of protein content for men and women over the age of 19 is 0.36 grams of protein content per each pound of body weight. This means a 130 pound person needs to consume about 47 grams, or 1.7 ounces of actual protein content per day.
Just because you eat a 3.5 oz. hamburger patty, does not mean you are eating 3.5 oz. of protein. For example, a 3.5 oz. hamburger patty contains about 0.58 ounce of protein content, or about 1/3 of the RDA for a 130 lb. person.
Optimal Protein for Active Lifestyles
If you are very active the RDA can be doubled for ‘optimal protein’, a concept that more than 40 nutrition scientists promoted at a recent Protein Summit. Their findings were published in 2015 in The American Journal of Clinical Nutrition.
An active lifestyle requiring ‘optimal protein’ means getting at least 35 to 40 minutes of moderate exercise four or five days a week, including resistance training two or more times a week. Research suggests doubling the RDA is best for rebuilding muscle tissue, especially if you do a lot of high-intensity workouts.
Eating more protein as you get older may help you maintain muscle and ward off osteoporosis. According to the above mentioned study, adults over the age of 50 who roughly doubled the RDA (eating 0.68 grams per pound of body weight) were better able to rebuild and retain muscle compared with control groups eating the RDA.
The figure below shows recommended protein and ‘optimal’ protein content consumption per day in ounces per pound of body weight. Depending on your personal situation, protein content consumption somewhere between the two lines is probably optimal.
Meat is Not Better Than Plant-Based Protein
Protein is made up of 20 amino acids. Eleven are produced by the bodies of animals and humans, and nine must come from external sources. Meaning animals and humans must get these amino acids from plants since their bodies cannot create them. Therefore, you don’t have to eat an animal to get sufficient protein, plants contain all you need. Eating acidic animal food carries the additional burden to your body of digesting toxins and hormones. Even protein from animal food is from plants, so why eat the middle man?
Too Little Protein
Living in America, one is hard pressed not to consume sufficient protein – without even trying. The human body needs far less protein than advertisers have led us to believe. Common symptoms of insufficient protein include sugar and sweet cravings, feeling spacey and jittery, fatigue, weight loss, loss of healthy color in facial area, feeling weak, anemia, change in hair color and texture, skin inflammation (in severe cases), and potbelly (in severe cases).
Too Much Protein
Eating too much protein, say, eating hundreds of grams a day, can lead to trouble according to research. Common symptoms include low energy, constipation, dehydration, lethargy, heavy feeling, weight gain, sweet cravings, feeling ‘tight’ or stiff joints, foul body odor, halitosis, and calcium loss to compensate for acidic status in body.
HIGH PROTEIN – KETONIC DIETS Can be Dangerous
High protein, low carb diets like Atkins, or high protein Paleo are not as good for your body as the trending hype declares.
As your body digests protein, it produces nitrogen as a by-product, which your kidneys have to process and eliminate as urine. Therefore, large amounts of animal protein can put a strain on your kidneys. And they're not the only organs affected - certain sources of protein can hurt your heart too. A recent Harvard School of Public Health study found that having one small serving of red meat a day increases your chances of dying from cardiovascular disease and other causes by 13 percent, while consuming processed meat, like bacon and hot dogs, ups your chances by 20 percent.
ANIMAL FOOD PROTEINS
It is your choice whether or not to eat animal foods. And, this is a big decision considering today’s unsanitary factory farming practices.
HEALTHY PROTEIN CHOICES
Animal Choices of Protein
Choose Quality: If you choose to consume animal protein, quality is important. The health of the animal affects the health of the consumer. When choosing to eat animal foods it is very important to choose organic, grass-fed beef, organic free-range chickens, raw, organic dairy, and wild caught fish.
It must be said here, the ocean has become quite a polluted environment and wild caught fish are loaded with mercury and other toxins, so be aware of this when eating fish.
Limit Quantity: Generally, animal protein portions should be limited to the size of your palm or smaller.
Digestion: To help digest animal protein, eat plenty of greens and leafy vegetables with your meal. The old adage ‘meat & potatoes’ is not a good idea. Meals heavy in meat and starch are difficult to digest because meat is highly acidic, and starchy vegetables turn quickly to glucose. These kinds of meals increase inflammation in the body and can lead to constipation and malabsorption.
Energy Type: Many scientific researchers believe a protein is a protein is a protein, whether it is from dry beans, chicken, or a hamburger. But others find that each protein source affects us differently on an energetic level.
As you experiment with various protein sources, pay close attention to see if you notice a difference after eating red meat versus chicken, or wild caught fish. Compare the energy level to when you eat a meal that is solely plant based. You should notice changes in your energy levels depending on the protein source and your specific body needs.
HEALTHY BALANCE OF PROTEIN SOURCES
Low Carb fad diets, such as the popular Paleo and Ketogenic Diets, encourage an increase in protein and fat consumption and a reduction in dairy, carbohydrate and grain intake. In nutrition, balance is necessary to achieve optimal health and wellbeing.
Vegan Sources of Protein
Grains: A staple in civilizations around the world are a great protein source. Modern refined grains like white flour and white rice have had their bran and germ removed which strips them of naturally occurring vitamins, minerals, and fiber. Whole grains such as brown rice, millet, quinoa, buckwheat, and oats still contain these nutrient-rich components.
Nuts: Nuts are generally considered a heart-healthy fat, not a protein, and are high in fatty acids, fiber, vitamin E, and antioxidants. Peanuts, which are actually legumes, are far higher in protein than most nuts.
Beans: Beans contain a more complete set of amino acids than other plant foods. When first introducing beans into the diet, choose fresh beans that are smaller in size, such as split peas, mung, and adzuki beans, for easier digestion. Digestibility can be further improved by soaking beans overnight, adding spices or vinegar, skimming off the cooking foam, pressure cooking or puréeing, and eating small portions.
This informative and educational health article can be found in my award winning book: BODY SPEAK! Listen to Your Body... It Knows What It's Talking About - Available on Amazon! For more educational and inspirational information on health, detox and delicious, satisfying recipes, order a copy today!