Last week I was a guest on WILX Studio 10, a local lifestyle show, to discuss protein in the diet. It was a great segment, and I was so grateful to be invited to talk about protein, but I didn't get to hit ALL of the points I wanted to discuss.
Dietary protein has been a hot topic as of late, with lots of social media influencers pushing high protein diets and some even advocating a strictly Carnivore Diet. But how much protein do we actually need? And why is protein important? What happens if you get too much, or not enough?
Protein is a macronutrient made up of long chains of amino acids. The 'macro' in macronutrient means we require large amounts of it in our diets, compared to vitamins, minerals and phytonutrients which are micronutrients, meaning we require them in smaller amounts. The other macronutrients are fats and carbohydrates.
The sequence of amino acids is what differentiates one protein from one another, and there are 20 standard amino acids of which different whole proteins can be created. Each amino acid has specific functions in the human body, and some amino acids cannot be made within the body and must be obtained from dietary protein consumption - these are called essential (or indispensible) amino acids.
Protein is found in every cell in our bodies and an important component of muscle, bone, connective tissue, skin, hair, nails, blood and all of our vital organs. Proteins are also support immune system function, hormone production, growth & repair of cells, enzyme activity throughout the body, are components of genetic material (DNA), and can act as an energy source.
Deficiency of dietary protein can result in hair loss, weak/brittle nails, dry skin, muscle loss & weakness, fatigue, edema/swelling, poor immune function (i.e., increased risk of infection), fatty liver disease, increased risk of bone fracture, stunted growth in children, and increased hunger, among other things.
So, how much protein does a person actually need in a day? There are a couple different calculations that can be used to determine your protein needs, but I think the easiest to use is aiming for anywhere from 10-35% of your total calories from protein, which is the Acceptable Macronutrient Distribution Range (AMDR) put forth by the USDA. So, for an 2000 calorie diet, that would mean anywhere from 50-175 grams of protein daily (each gram of protein = 4 calories). I typically recommend 20-30% or total calories from protein for my clients, which is close to the amount of protein typically consumed in a Mediterranean Diet.
The Mediterranean Diet is the most studied way of eating on the planet, and those who follow a Mediterranean-type eating plan tend to have lower instances of diabetes and heart disease than those who follow a Standard American Diet (SAD). There are several other big differences between the SAD and the a Mediterranean-type meal plan, but the difference in the macronutrient distribution ratio (higher in protein, lower in carbohydrates, and with different sources of fat) has been noted as one major difference.
Additionally, many of my clients are trying to lose weight, and increasing the amount of protein in the diet can decrease hunger and improve satiety, leading to a lower calorie intake overall.
Can you get too much protein? The short answer is yes, but I do want to talk about this a bit. Proteins are metabolized and excreted through the liver and the kidneys, so if you have health concerns with these two vital organs, you may need to restrict your protein intake, or avoid a high protein intake. Very high amounts of protein intake can place additional strain on otherwise healthy kidneys. It is also possible that a high consumption of protein can take the place of other important nutrients in the diet - carbohydrates and hence, dietary fiber, tend to get pushed out when protein intake is higher than recommended. Long-term use of a high protein diet can cause unfavorable changes to the gut microbiome, likely due to not consuming enough dietary fiber at the expense of trying to get more protein in. In addition, phytonutrients - substances found in plants beneficial to human health that may help prevent disease - cannot be found in meat & animal products, so a decrease in plant foods can be detrimental in this aspect.
So, where do we find protein? Good food sources of protein include meat, poultry, fish, seafood, eggs, dairy products, beans, peas, lentils, nuts, seeds, quinoa and other whole grains. Aiming to eat a good source of protein at each meal is an easy way to ensure you are getting adequate protein in your diet. Examples of portion sizes would be: a 4 oz chicken breast, a 4 oz salmon fillet, two eggs, 1/2 cup beans, peas or lentils, 1/3 cup of nuts, or a 1/4 cup of quinoa.
What about vegans and vegetarians? Can you get enough protein on a vegan or vegetarian diet?
Yes! Although, some plant foods are incomplete protein sources, meaning they do not contain all of the essential amino acids mentioned earlier. Complementing proteins - eating two or more incomplete proteins together to create a meal with all of the essential amino acids - is a great way to meet your needs and provide good variety in the diet.
Overall, BALANCE in your diet is key! Skewing your intake of one macronutrient or another long-term is generally not a good idea. Eating a variety of foods will give your body a variety of nutrients to thrive and promote optimal health and wellness. And with any new trendy diet, you should always take your own health into account - a personalized approach is best.
A couple of my favorite high protein (and high fiber!) recipes:
I make these bowls 1-2 times/month and have enough for 3-4 meals each time! SO delicious!
A yummy plant-based breakfast that tastes like dessert! I put homemade granola and raspberries on mine.
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