Back to Basics – Protein 101

Some muscle heads… my hubby for instance (although he is in recovery ) … overemphasize the role of protein in the diet.  By eating too much protein you can mistakenly crowd out other foods that are equally important. All Foods Do Fit! Protein is just one of many nutrients needed for good health.

Protein has been called the body’s “architect”, due to its role in building and maintaining body structures. These structures include muscle, tendons, ligaments, the brain, immune & circulatory systems, skin and organs…just to name of few. All of these structures shed old cells that have to be replaced…they need a regular supply of fresh protein to build new cells…in order to function properly.

It’s like the maintenance & repair of your home. You just can’t live in it for years without having to repair a leaky faucet or filling the cracks along the baseboards that have pulled away from the drywall. Well, you can’t live in your body without having enough protein…if you don’t have protein, the body will also fall into disrepair.   

Without protein, the body’s structures start to break down…BUT… it doesn’t take as much protein as you may think to keep the body strong.

First…let’s look at a few more details. Proteins building blocks are called Amino Acids. When protein foods are eaten, the body breaks the protein down into amino acids. It’s like a whole puzzle (the named protein) that has been taken apart. Each piece of the puzzle is like an amino acid. The number of amino acids, type and shape of amino acids determines the proteins function….  It could be an enzyme, a hormone, or even your skin.  Think about a protein structure in the body…your brain for instance….it takes many different types of amino acids to build a brain and to keep it functioning properly. What if an amino acid is missing to build a particular structure…like an enzyme? The limiting amino acid may slow down the building of that enzyme; therefore its power to function has been delayed.

If you eat the right foods your body can make most of the amino acids or building blocks needed to function properly. I said MOST… because the body cannot make or cannot make in sufficient quantity…9 specific amino acids, they are essential …&...therefore these amino acids must be supplied by the diet! Who knew?

Now…this is a good reason to choose a variety of low-fat protein rich foods!

Protein is found in many foods…but we mostly think of meat. It’s also found in milk, starchy foods, vegetables…but not all the sources have the same amount or quality of protein.

Basically there are two categories of protein:

Complete, high quality proteins contain all the essential amino acids in sufficient quantities. Animal foods will fit the bill here…meat, poultry, fish, dairy foods and eggs. Soybeans and Quinoa (whole grain) are also considered complete protein.

Incomplete proteins lack one or more of the essential amino acids. BUT…if you eat two incomplete protein foods containing different amino acids, you get all the protein you need in sufficient quantities.  We call that “complementary proteins”…which is what vegetarians do to meet their protein needs. Grains, cereals, vegetables, peas, lentils and beans are the basis for meal planning for a vegetarian. For example…generally, beans provide plenty of one type of amino acid and rice has the opposite, making them perfect bed fellows…or plate fellows if you will.  Beans and Rice, peanut butter & jelly or hummus with pita are all examples of complementing strengths & weaknesses. Cutting out animal foods doesn’t mean you can’t get your protein needs met.

Making wise protein choices is a must! There are a few unsavory characters that come along for the ride…saturated fat and cholesterol.  Moderation is the key when cholesterol and saturated fat wants to jump aboard. Put your focus on healthy cooking techniques also!

Best choices: 

Beef & Pork is a great source of B-vitamins iron & zinc…watch for the extra passengers…cholesterol and saturated fat. Choose lean cuts & stay away from visible fat.

Poultry without skin is naturally low in fat. Remember, white meat please! It has ~½ the fat of dark meat.

Fish…most types are naturally low in fat and cholesterol, but dip it in batter and let it swim in a basket of grease…bad news!

Eggs are also a good source of protein…but just the whites please. All of the fat and cholesterol is found in the yolk…NO YOLK!

Legumes…or better known as beans, peas, and lentils…provide protein with no cholesterol and they are high in fiber, rich in complex carbohydrates, B-vitamins, iron, magnesium and zinc! Wow…that’s a mouth full…!

Don’t forget the Whole grains.

                                                            Menu: 

Breakfast:        Trader Joe’s Soy & Flax Clusters Cereal (1cup) 7 grams of protein.

                        Light Soy Milk (1 cup) 6 grams of protein

                        Hard boiled egg, 6 grams of protein  

Lunch:              Red beans and Brown Rice (1 cup each) 15 grams of protein.

I don’t really need to finish…with just breakfast and lunch this represents 34 grams of protein. To meet my protein needs I should have 52 grams of protein a day. To get the 18 grams that are left at dinner is easy. Lean protein…of the animal kind is ~ 7 grams per ounce. So, 3 ounces of sliced turkey breast (no-skin) would be 21 grams. Not to mention rounding out these meals with fruit and vegetables…this will provide additional grams of protein.

Simply speaking, amino acids are the building blocks for protein production in the body. Some amino acids the body can make and 9 must be eaten!  If you want your body to function properly you must eat a variety of protein to get all the amino acids or puzzle pieces to make the protein structures for a healthy life!

Remember, to eat healthy…you need to purchase healthier protein at the right portions and prepare it using healthy low-fat cooking techniques.  Get 5 to 9 ounces of protein spread throughout the day, for growth, maintenance and repair of the body’s tissues. Three ounces looks like a deck of cards.

Play a wise hand…as if your life depended on it!

Le Greta