Protein, Protein, Protein
Protein Needs: Dietary proteins contain 20 amino acids. We need all 20 amino acids to help the body to grow & repair body tissues (e.g., muscle, bone, skin), produce hormones, enzymes & neurotransmitters (brain chemicals), boost the immune system, breakdown food and to provide energy when needed. Our bodies make 11 amino acids. The other nine are known as ‘essential amino acids’ and come from plant & animal-based foods. To meet our individual nutritional needs & goals, it’s best to consult with a healthcare professional to ensure we are eating the optimal amount of protein.
Protein, How Much: Although protein requirements vary by age, gender, health and athletic needs, the recommended daily allowance of protein for the average adult is 0.36 grams per pound of body weight. Based on this recommendation, a 150-pound person would need to eat 54 grams of protein. When your body has a caloric deficit, excess protein is used for energy & when your body has caloric surplus, excess protein is stored as fat. Understanding your specific nutritional habits & goals can help you determine if you are eating too much or too little protein. Although some people might not eat the recommended daily amount of protein, protein deficiency is uncommon in the USA & Western world.
Plant Combos: To get all nine essential amino acids from plants, various combinations of plant-foods need to be eaten. These combinations are called ‘complementary plant proteins’ or ‘protein pairing’. Some examples of these complementary plant protein are: Grains & Legumes (e.g., Rice & Beans, Corn & Lentils, Whole Grain Bread & Peanut Butter); Nuts/Seeds & Legumes (e.g., Pumpkin Seeds & Lentils); Grains & Nuts/Seeds (e.g., Oatmeal & Chia Seeds, Rice & Sunflower Seeds); Vegetables & Legumes/Nuts/Seeds (e.g., Spinach & Chickpeas, Bell Peppers & Beans, Sweet Potatoes & Lentils). You can eat these combinations in one meal or you can mix them up throughout the day. Either way, eating a variety of these complementary plant proteins will provide you with all the essential amino acids that your body needs.
Plant Protein-Pros/Cons: Pros: Low/No Saturated Fats (Lowers heart disease, diabetes, cancers risk; Contributes to healthy cholesterol [LDL]/triglycerides level, body weight & blood pressure); High Fiber (Improves digestion, blood sugar levels, cholesterol [LDL]/triglycerides values); Variety of High-Level Antioxidants (more protection from cell damage); Lower Negative Environmental Impact (land, water, greenhouse emissions); Ethical Concerns: (No animal suffering); Wide variety of food choices. Cons: Plant Protein Knowledge Deficit (Importance of complementary plant protein/protein pairing to obtain all 9 essential amino acids); Iron (Not easily absorbed); Vitamin B12 (Not readily available); Potential Digestive Issues (Abdominal discomfort or gas for some people who need time to adjust to an increase intake of plant foods).
Animal Protein-Pros/Cons: Pros: Complete Profile (all amino acids are available); Iron (Efficiently absorbed); Vitamin B12 (Readily available). Cons: High Saturated Fats (Contributes to heart disease, diabetes, cancers, cholesterol [LDL]/triglycerides, weight gain, blood pressure); No Fiber (Increase risk for constipation, hemorrhoids, blood sugar fluctuations, chronic diseases); Low/No Antioxidants (less protection from cell damage); Higher Negative Environmental Impact (Deforestation, water, greenhouse gases); Ethical concerns (animal welfare, animal factory farming, conflict for animal lovers).
Plants-All Essential A.A.: Although you can get all 9 essential amino acids (A.A.) from eating ‘complementary plant proteins’, some individual plant-foods contain all 9 essential amino acids. These foods are quinoa, buckwheat, amaranth (these classified as grain, technically a seed), soybeans (e.g., edamame, tofu, tempeh), hemp seeds, chia seeds, spirulina (type of blue-green algae). Eating these plant-foods with a variety of colorful plant foods helps to support healthy nutritional habits & goals.