Protein 101: All You Need To Know About Protein
You don’t have to be a nutritional expert to know that protein is king—or is it? These days, it seems confusion abounds, so here we’ll delve into the ins and outs of this popular nutrient: what is it, where is it, which type is best and how much does your body need.
What is protein and why do we need it?
Protein is an essential nutrient made of amino acids that helps our body build and repair muscle tissue, supply energy, and carry out other numerous and critical processes. It is integral to all cell function in our bodies.
Where is it found?
There are both animal and plant sources of protein. Examples of plant protein include vegetables, legumes (beans) and whole grains, while animal protein consists primarily of meat, fish, dairy and eggs.
So which type is better?
Photo by Anaya Katlego on Unsplash
Although there has been controversy over which source (animal or plant) is optimal, studies have shown plant-based protein to be the most health-promoting option.
Plant-based protein eliminates the saturated fat and other detrimental elements found in meat that wreak havoc on our bodies, causing widespread inflammation and creating a breeding ground for illnesses like heart disease, diabetes, cancer, and stroke. In fact, phytonutrients contained in plants form a protective barrier against these same diseases and have been shown to foster immediate good health and longevity.
Conversely, animal protein consumption has been compared to cigarette smoking in terms of associated mortality. A University of Southern California 20-year study published in 2014 showed that those who primarily ate an animal-based protein diet (specifically meat and cheese) were four times as likely to die of cancer than those who did not, which is similar to the smoker mortality rate.
Another benefit of plant-based protein is that we’re consuming this nutrient directly from the original source—plants! When we eat meat, the protein that we ingest comes from the plant matter that the animal has eaten to get its protein, since all protein originates from the soil or the sun. Veggie protein eliminates the need for an animal go-between.
Isn’t plant protein “incomplete”?
One myth that has been debunked, but that is still prevalent regarding plant proteins, is that they are “incomplete,” lacking all of the necessary amino acids, and need to be combined with other plant foods to form a complete protein. So according to this theory, for example, if one eats beans it would be necessary to combine it with rice in order to gain the benefit of a full protein.
But it turns out that protein from plants is just as complete as the protein found in meat. Although there are some plants that may have lower amounts of some of the amino acids, our bodies are very adept at the “completion” process and quickly supplies the necessary amino acids—filling in the gaps just as they were created to do.
So how much do we need?
The RDA (Recommended Daily Allowance) for protein for the average person is .8 grams per kilogram of body weight, which is about 10% of our daily calorie intake. So, for example, a 150-pound person would need 55 grams of protein per day.
Athletes and those who exercise frequently may require more—1.2 grams of protein per kilogram of body weight—but those protein needs are easily met by simply consuming more high-nutrient calories overall; in fact, it’s both unnecessary and unhealthy to target protein specifically, as an excess amount is detrimental to the body.
Just consuming a diet rich in fruit, veggies, whole grains, nuts and seeds is more than enough to meet our protein needs.
What about protein deficiency?
Another myth that persists, despite clear data to the contrary, is that plant-based eating leaves one vulnerable to protein deficiency.
Yet, according to the Centers for Disease Control (CDC), protein deficiency is a very uncommon condition, affecting less than 3% of Americans. It typically impacts the elderly or those simply not consuming enough calories in general, so that a lack of protein is a logical and foreseeable result. In fact, Americans are more susceptible to getting too much protein rather not enough, since most people consume double the amount necessary.
Also notably, some of the world’s highest-performing athletes look to plants for the competitive edge they enjoy. The 2019 documentary “Game Changers” highlights the reality that one can not only survive on a plant-focused diet, but thrive and experience even better performance and stamina than those consuming animal protein.
“The Invisible Vegan” is another documentary that addresses this topic specifically as it pertains to African Americans. Featuring plant-based doctor Milton Mills, Cedric the Entertainer, and NBA star John Salley among others, the film explores the history of plant-based eating in the black community and exposes the higher health risks of an animal-based protein diet on this demographic, which include a 60% increased risk of diabetes and a 30% higher mortality rate from heart disease than the general population.
Nature itself also seems to debunk the deficiency theory. Gorillas, rhinos, and elephants are a few examples of animals known for strong, muscular physiques that are built from eating plants.
Can we eat too much protein?
The simple answer is, yes, we can and often do consume too much protein. Despite the hype specifically surrounding this macronutrient in recent years, consuming more than the recommended amount can lead to weight gain, kidney disease and heart disease, among other ailments.
Through widespread misinformation, public opinion, and clever marketing perpetrated by the food industry, many are convinced that isolating and elevating macronutrients like fat, carbohydrates and protein are the way to optimal health.
But the truth is, this nutritional tunnel vision has a long-term, detrimental effect on people’s overall well-being and ultimately results in highly preventable diseases. As long as we eat a diet rich in health-promoting, nutrient-dense whole foods, our protein needs—as well as all other critical nutrient goals—will be taken care of and will work together to create a true picture of health.
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