Many people are wondering if they are getting enough protein. So let's take a look!...
There are 3 essential macronutrients our body needs:
Protein, Fat & Carbohydrates.
There are many essential vitamins and minerals which our body needs, these are micronutrients. Eating a varied diet will help us obtain the nutrients we need in order to thrive.
There are thousands of types of proteins in the body, made up from 20 amino acids. We can protein from these foods:
legumes
nuts
seeds
meat
sea-food
dairy
eggs.
There are lesser amounts of protein in: Rice, oats, bread & vegetables.
All foods have some amount of protein
Hemp, walnuts, flax meal, almond meal are fab additions to morning oats.
Protein is one of the 3 macro nutrients which are essential for life.
The role of protein includes:
Building muscle and strength
Providing structure to our cells
Cell Repair
Growth and maintenance of tissues
Transporting nutrients
Certain proteins are enzymes, which play a role in catalysing metabolic reactions
Can supply the body with energy, when there is insufficient fats and carbohydrates
Some proteins are chemical messengers
Providing energy
Everybody's body loves protein, it's the building blocks of life. Are you wondering about the best sources of protein for your body, how much to have and how much protein each food has? Read on ...
How much protein do we need?
We need around 0.8 g of protein per kilo of body weight - depending on age, gender and life-style factors.
Approx. 56 g for the average male and 46 g for the average woman.
(this may be influenced by other health or medical issues)
Our bodies need a balance of Carbohydrates, protein, fats and micronutrients sourced from across all food groups.
Yoghurt or cashew cream, plus seeds & raspberries is a nourishing bite
Protein sources -
(list of protein values in foods later in this blog)
The more protein a food has, the less of that particular food you need.
Meat, black beans, fish, chia seeds, hemp seeds, almonds, dairy and eggs are high protein foods, so a moderate amount is required.
If you're gaining your protein from tofu, butter beans, quinoa and vegetables, which are rich sources, but have less protein than the foods above, then you'll need to eat a little more to gain the RDI of protein.
The foods on the board below are good protein sources and also rich sources of other minerals, such a magnesium
Meat is an excellent source of protein, but most of us don't need it everyday. Mix it up! Enjoy a rotation of meat, fish, legumes, eggs, dairy, nuts & seeds, throughout the week. Pair meat and other protein foods with plenty of veggies:
Nutrients and certain compounds in meat are best absorbed or balanced when consumed with vegetables and fruit.
Other nutrients in meat, such as iron and B12 are stored well in the body, so it's not necessary to consume them everyday. This is nature's way of saying only small amounts of meat are required.
If you rely on plant foods for protein, you'll need to consume more quantities.
Sourcing a variety of protein foods is ideal, since they have varying amounts of other macro and and micronutrients and benefit our bodies in subtle ways.
Chicken (pasture-raised) & edamame (non GMO) are rich sources of protein
Based on wide research and long term studies, I advocate a balanced diet, in which plant foods take centre stage: This can be diet which may, or may not, include animal protein, depending on personal preference.
There are plenty of protein sources out there, so there's lots of ways to ensure we reach the Recommended Daily Intake (RDI)
Only around 5% of the USA population consume a vegetarian diet, so 95% of people can gain plenty of protein from a variety of sources.
Protein deficiency is rare in areas where Western diets are the norm and animal protein is included.
A balanced meal below: Boiled eggs, sprouts, pepitas & sweet potato with raw honey & extra virgin olive oil dressing.
Triple Goodness!
Many high protein plant foods possess all 3 macronutrients!
Nuts & Seeds are super handy, since they contain Protein, fat & fibre, ticking all 3 boxes!
Double goodness!
Legumes are protein packed and also contain great fibre, but have very little fat.
The good gut bacteria love fibre!
So they have 2 of the macronutrients:
protein & carbs
Protein + healthy fats!
Meat, fish, dairy & eggs are high in protein and other nutrients, however have no fibre. So they possess 2 of the 3 macronutrients: Fats & protein
Tofu, cheese & pistachios are rich protein sources in this quick & easy brunch bowl
I analysed a typical Vegetarian day for me and came in at 49 grams, which is an appropriate amount for my body. Some days I consume more, often adding a couple of boiled eggs or occasional fish to meals.
... An overview of one day's protein intake may include:
Oats with walnuts, linseed, sesame and almond meal,
natural yoghurt with hemp seeds,
quinoa salad with black beans, pine nuts and feta,
lentil curry with cashews, peas and brown rice.
Smoothie with chia seeds
(NOTE: Many animal products are factory raised in the USA and there are still many feedlot/caged animals raised throughout the world, including Australia. Source pasture-raised/grass fed animal protein. Healthier animals - healthier you :)).
Balanced meal: Sources of protein:
Chickpeas
Quinoa
Feta
Surrounded with veg, topped with lemon, turmeric, black pepper & olive oil
What are protein foods? Here's a list of protein rich foods, with their values, which you may find handy (not in order).
It's worth taking time to add up your protein intake:
Lentils: (9g per 100g) Need to be cooked. Soaking before cooking is technically unnecessary, although I always soak mine first to increase bio-availability of nutrients and aid digestion.
Beans: Eg: garbanzo (chick peas), butter beans, lima beans, black beans, kidney beans. All require pre-soaking/cooking. Typically overnight in the fridge. I always soak even canned beans. They are ready and safe to eat from the tin, however further soaking will help digestion and reduce any potential toxins from the tin lining, such as BPA.
Black beans (21g per 100g)
Chickpeas: (19g per 100g)
Butter beans (8g per 100g)
Seeds: pumpkin, hemp, sunflower, chia, flax and sesame have a high protein content. (soaking and sprouted seeds may be easier to digest)
Seeds are also high in micronutrients, healthy fats and fibre.
Hemp seeds: (10g in a tablespoon) Also source of fibre, fatty acids and magnesium
Chia (20g per 100g) * a serve is typically 25 grams.
Nuts: Cashews (18 g per 100g) almonds (19g per 100g)
Edamame: (11g per 100g) These are immature soy beans, are a good source of protein and other nutrients.
Tofu: (8g per 100g) Also known as bean curd and is derived from soy beans. Good source of iron and zinc in addition to protein
**Soy products have attracted some negative attention in recent years. This is partly due to the farming and processing methods and partly because soybeans contain phytoestrogens. Look for non GMO, fermented, organic tofu. Click on the link below for info about soy - or see instagram post on 11th August 22.
Quinoa: (8g per 100g) high protein and fibre. quinoa is a seed.
Oats: (14g per 100g) Also a good source of fibre.
Grains: Whole grain rice, kamut, wholewheat, amaranth.
Chicken (27g per 100g)
Beef: (26g per 100g) Eat a small amount and look for pasture-raised, or potentially grass-fed, free-range. It is more expensive, but something I feel strongly about. Factory -raised meat is in-humane, detrimental to the environment and the quality of the meat is different. Pasture raised meat has higher Omega 3 and lower amounts of omega 6, which is an opposite ratio in factory raised meat.
Fish: Ideally, source wild caught, not farmed. Farmed fish are raised in an unnatural environment, and may be fed foods they wouldn't normally eat, such as grains and soy.
Salmon: (20g per 100)
Eggs: (6g per large egg)
Milk: (3.5g per 100g)
Cheese: (25g per 100 g)
Vegetables: All vegetables have some protein, in small amounts. Include sprouted veg for extra health benefits. Peas, broccoli, avocado and mushrooms are good veggie sources.
I have eaten a vegetarian diet for over 30 years, a few years of which I ate fish. I always advise eating a range of unprocessed, natural foods, including high quality proteins. This may include meat, fish, dairy and eggs, legumes, nuts, tofu & seeds, depending on an individual's tastes, requirements and health history.
*A diet may need to change as your body's gut micro-biome changes. I can help you with this.
We're all unique and there isn't a one size fits all diet. As outlined above, there is wide research on how consumption of a balanced diet supports a healthy body.
Smoothies are a great way to add protein: Chia seeds, almond meal, flax meal, milk, yoghurt, tofu - add a side of roasted chickpeas.
Protein supplements:
A multi billion dollar business has been created around protein supplements. It's worth doing your research to see if it is necessary for you.
Consuming too much protein,
or too little protein,
may be detrimental to your health.
Protein powder, protein snacks, food labelled with "protein" as a sales pitch are all widely available. I spotted protein-enriched water the other day. One serve containing 20 grams of protein. This may be useful for some people, however it is ideal to gain protein from whole, unprocessed foods first and balance protein intake with your body's unique needs.
Excessive protein may lead to weight gain, since the body stores excess protein as fat:
Excessive protein can put strain on the kidneys.
Too much protein, especially from meat may, lead to increased risk of heart disease or kidney stones.
High protein diets may lack fibre. Fibre is essential for gut health and energy. Diets low in fibre may lead to increased risk of bowel cancer and reduced gut bacteria.
Insufficient protein may cause:
muscle wasting
impaired mental health
organ damage
Protein from animal foods is an efficient way to ensure enough protein intake. However, it's important to eat the plant foods too. Plant proteins such as legumes, nuts and seeds, provide different nutrients from meat, eggs and cheese.
Certain plant foods enable various micronutrients from animal protein foods to be absorbed into the body. This synergy in foods ensures mineral balance in the body.
This simple meal of baked fish, with leftover lentil curry & fresh veg, is nutrient rich. It is a balanced meal, brimming with protein.
A balanced diet is the way to go. A slant toward one macronutrient can mean missing out on all the great things from the other foods, and create a mineral imbalance. This may have negative impacts on the body.
The protein upshot is:
Vegan diets need to include adequate protein intake, including a variety of legumes, nuts and seeds and high protein grains.
Omnivore diets (particularly in the USA) can contain too much protein, especially if meat and fish are consumed throughout the day, supplements are included and the diet lacks fibre.
Protein powder supplements are potentially ok, if they are a natural product without additives and non GMO, however are likely to be unnecessary for most people who consume a balanced diet. There are many good, natural protein sources available.
Not enough protein may adversely affect strength, metabolism, muscles, skin and may cause aneamia.
Too much protein may lead to weight gain and put strain on the kidneys.
Too much protein from meat may lead to increased risk of heart disease, kidney stones or weight-gain.
A healthy diet includes adequate amounts of protein from a variety of sources and it is essential for growth and repair.
Eat Well & Be Well Everyone. If you'd like to know more about how we can work together to empower you to reach your health goals, let's chat! Message me.
Laura x
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