Not All Protein Is Created Equal
Nonfat milk is a good source of dietary protein.
When you look down at your dinner plate, you probably have a good idea of what each nutrient does for your body. When you see your mixed vegetables, you may think of vitamins and minerals that are essential to your immune system and healthy cells. Those whole-wheat rolls? They are a good source of dietary fiber for your digestive tract and your heart. And that roast beef delivers a healthy dose of protein for your muscles.
But did you know that this protein is also essential to your immune system? And healthy cells, and the digestive tract, and the heart! And pretty much every process within your body, such as your blood's ability to carry oxygen and communication between the nerve cells in your brain.
We all know that we need protein in our diet, but even scientists know that they are just beginning to scratch the surface of how important these molecules are for our health.
Building Blocks For The Body
Proteins exist within each of your cells, performing basic tasks such as allowing nutrients and wastes to flow in and out. There are even some unique proteins that have special jobs, like when antibodies help fight off pathogens and keep us from getting sick. Proteins build muscle and replicate DNA during cell division. These compounds make up our skin, hair, and fingernails.
In other words, proteins are everywhere!
While these molecules form the building blocks of the body, proteins can be broken down into even smaller molecules known as amino acids. There are 20 different kinds of amino acids, but our body cannot make all of them—so we need to get them from our food.
There are two different kinds of protein at the dinner table. Complete protein is found in food that supplies all of the amino acids that we need. Animal products such as meat, dairy, and eggs are usually the only sources of complete protein. However, there is evidence to suggest that soy products also provide all the required amino acids.
Incomplete protein is found in items that provide some of the amino acids we need, but not all of them. Plant products such as rice or lentils usually have incomplete proteins. However, eating different incomplete proteins can make up complementary proteins. Scientists used to think that complementary proteins needed to be consumed in the same meal, but experts now say that different foods can be eaten at different times of the day.
Good Protein vs. Bad Protein
Remember that roast beef on your dinner plate? It's a very good source of protein. So is a serving of chicken breast or a soy burger. So what's the difference?
The answer is everything that comes with that protein. In the case of the roast beef, that could mean a lot of saturated fat.
It's important to remember that nutrients are never eaten in isolation. They usually come packaged with other things. Because complete proteins are found in animal products, this means fat and cholesterol. On the other hand, complementary proteins in plant-based foods may come with dietary fiber, vitamins, and antioxidants.
A lot of the recent interest in protein was generated by diet enthusiasts who said that carbohydrate-free meals can help control weight. This may be true in the short term because protein leaves the stomach more slowly than carbohydrates and requires more energy to digest. However, the long-term effects of this style of eating, which may exclude the nutrients found in fruit and whole grains, are unknown.
What Can You Do?
The average person needs between 50 and 65 grams of protein a day. In order to avoid saturated fat and cholesterol, it's better to stick to lean sources of protein, such as skinless poultry, fish, egg whites, lentils, and low-fat or nonfat dairy. The occasional serving of red meat that is about the size of a deck of cards is okay, particularly if it is lean meat. However, you may want to cut down on meat that's been processed with preservatives, such as bacon or sausage, which have been linked to poor blood sugar control and heart health problems.
People who prefer more plant-based foods in their diet can plan meals with complementary proteins in mind. This means combining different items such as beans, nuts, whole grains, soy, and meat substitutes such as seitan.
If anything, you can take this as an opportunity to flex your culinary muscles!