Are high or low protein diets superior? How much protein does one need? Is animal protein necessary in the diet? The following are observations based on working with many clients over the last two decades.
What is protein?
Proteins are substances made up of smaller chemicals called amino acids. Amino acids are compounds that have both a positive and a negative electrical charge. They can be put together in many ways, like Tinker toys or Lego toys. Amino acids come together in thousands of formations to form all the tissues of the body. All enzymes and many hormones are also proteins. Eating protein is a bit like eating a Lego toy that a plant or animal has built. Your digestive system takes it apart, piece by piece. The liver and other organs then put the pieces back together to form your unique body tissues.
Protein-containing foods can be divided into three groups:
o Red meat, poultry, fish, eggs, nuts, seeds, cheese, and beans contain 20% or more protein.
Wheat germ, brewer’s yeast and spirulina are also rich in protein.
o Cereals such as rice, wheat, oats, millet and barley contain between 8 and 14% protein.
o Fruits, vegetables, milk, soy milk, and juices contain less than 5% protein.
Our bodies require around 22 amino acids. We should eat about 10 of these, called essential amino acids. The rest we can make from the essentials. Protein foods that contain all of the essential amino acids are complete proteins. Meats, poultry, eggs, soy, peanuts, and cheese are complete proteins. Incomplete proteins, such as grains and beans, can be eaten together to provide complete protein.
Some protein foods contain a better balance of essential amino acids than others. A food with a good balance is given a higher biological quality rating. Egg protein (albumin) is the highest in biological quality.
Low protein diets
Today, low-protein diets are popular. Research shows that too much protein can deplete calcium, leading to osteoporosis. Undigested protein can rot, which releases harmful substances in the body. Some authorities suggest that it is not necessary to eat any foods concentrated in protein. They point out that animals such as horses and apes do not eat any kind of high-protein food, and yet they are healthy and strong.
My observation is that many health-conscious people take this advice too far and don’t eat enough protein. While 60-70 grams of protein is adequate, many people eat less than 40 grams per day. Some mistakenly believe that less protein will cause weight loss.
Others are trying to save money or time on meal preparation. Many slow oxidizers find protein heavy in the stomach, so they just skip it and eat a salad. Some customers tell me that their source of protein is a glass or two of soy milk and some nuts and seeds. This is not a lot of protein.
Beware of low protein diets
Protein doesn’t just function as a building material for the body. Digestive enzymes are proteins. If digestive enzymes decrease due to low protein intake, the absorption of all foods suffers. Proteins also transport minerals to cells. Some proteins function as antioxidants that protect against pollution. Protein stabilizes blood sugar levels by improving the activity of the adrenal glands. The amino acids phenylalanine, tyrosine, and arginine increase the activity of the adrenal and thyroid glands.
One may feel better by avoiding all concentrated protein for a while. However, an adequate amount of protein eventually results in fatigue, poor digestion, low thyroid activity, intestinal problems, and many other disorders. A diet that is correct for an ape or a horse is not necessarily correct for a human. These animals digest food that we cannot.
Many people on low-protein diets find that their health and energy improve when they increase their intake of high-quality protein. I find that most people need protein-concentrated foods at least twice a day. This includes beans, seeds, nuts, eggs, poultry, fish, or meats. Slow oxidizers often feel better eating some concentrated protein food with each meal. In addition to regular protein foods, the co-op sells many delicious protein foods like refried black beans, almond butter, and sunflower butter.
Animal versus Vegetable
Many people feel better adding a little animal protein to their diet. I’m not exactly sure why this is so. Animal protein is a good source of vitamin B12, zinc, niacin, carnitine, taurine, and other substances essential for health. These are not present or are less biologically available in plant proteins. The amount of cholesterol levels depends not only on diet, but also on stress levels. I know several vegetarians who had high cholesterol levels because their bodies were out of balance.
The genetic makeup of some organs may be such that animal protein is better utilized. Vegetable proteins such as beans and cereals are high in copper and low in zinc. This is detrimental to some people. If the body’s chemistry is severely out of balance, a person may not be able to eat any animal protein for a while. As health improves, the ability to digest animal protein will return.
If a prize were given to the “most discriminated food” it would be the egg. Eggs contain excellent quality protein, as well as lecithin, vitamin A and many other nutrients. The famous Framingham, Massachusetts heart disease study examined the question of egg consumption. The study found that those who ate eggs regularly lived longer than those who ate eggs occasionally. Especially for those who prefer to eat less meat, eggs are a good source of high-quality protein. Two eggs a day is not too much for most people.
In conclusion, while too much protein can be detrimental, inadequate protein is also detrimental to your health. Although individual needs vary, protein concentrates and some animal proteins are helpful for many people.
