Although protein is a necessary macronutrient, not all protein-rich foods are made equal, and you might not require as much as you believe. Discover the fundamentals of protein and how to incorporate healthy protein meals into your diet.
Protein: What Is It?
Protein is present in almost every bodily tissue and part, including muscle, bone, skin, and hair. It is the component of hemoglobin, which carries oxygen in your blood, and the enzymes that drive a variety of chemical reactions. You are made and maintained by at least 10,000 distinct proteins. Amino acids are the more than twenty fundamental building blocks that make up protein. Our bodies produce amino acids either from scratch or by altering others because we are unable to store them. The essential amino acids, which include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine, must be obtained by diet.
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How Much Protein Is Necessary?
The National Academy of Medicine (nam, USA) advises that adults should consume at least 0.8 grams of protein per kilogram of body weight daily, which equates to slightly over 7 grams for every 20 pounds of body weight. For instance, an individual weighing 140 pounds would require approximately 50 grams of protein each day, while a person weighing 200 pounds would need around 70 grams. Additionally, the National Academy of Medicine provides a broad range for acceptable protein intake, suggesting that protein should constitute between 10% and 35% of daily caloric intake. Beyond these guidelines, there is limited conclusive data regarding the optimal protein consumption or the healthiest proportion of calories derived from protein. A study conducted at Harvard, which tracked over 130,000 men and women for up to 32 years, found no correlation between the percentage of calories from total protein intake and overall mortality or specific causes of death. However, the origin of the protein is significant. What constitutes "complete" proteins, and what is the required amount? It is crucial to recognize that millions globally, particularly young children, suffer from inadequate protein intake due to food insecurity. The consequences of protein deficiency and malnutrition can vary in severity, leading to issues such as stunted growth, muscle mass reduction, compromised immunity, and even death. Nevertheless, it is rare for healthy adults in the United States and most other developed nations to experience protein deficiency, as there is a plentiful supply of both plant and animal-based protein sources. In fact, many individuals in the U.S. consume an excess of protein, particularly from animal sources.
The Importance of the Protein "Package"
When consuming protein-rich foods, we also ingest various accompanying components such as fats, fiber, sodium, and others. This combination, referred to as the protein "package," is likely to have significant implications for our health. The following table illustrates a selection of food "packages" categorized by their protein content, along with a variety of associated components.
Comparison of Protein Packages
To highlight a few instances: A 4-ounce broiled sirloin steak offers a substantial protein content of approximately 33 grams, but it also contains around 5 grams of saturated fat. In contrast, a 4-ounce ham steak provides 22 grams of protein with only 1.6 grams of saturated fat, yet it is high in sodium, containing 1,500 milligrams. A 4-ounce serving of grilled sockeye salmon contains about 30 grams of protein, is naturally low in sodium, and has just over 1 gram of saturated fat. Additionally, salmon and other fatty fish are excellent sources of omega-3 fatty acids, which are particularly beneficial for cardiovascular health. A cup of cooked lentils offers approximately 18 grams of protein and 15 grams of fiber, with virtually no saturated fat or sodium.
Research on Protein and Health
Current evidence suggests that the source of protein, or the protein "package," is more influential on health outcomes than the quantity of protein consumed. While further exploration of the research related to specific diseases can be found in the tabs below, the key takeaway is that substituting healthy protein sources such as beans, nuts, fish, or poultry for red and processed meats can reduce the risk of various diseases and premature mortality.
Summary
Protein is an essential component of any diet. The average individual requires approximately 7 grams of protein daily for every 20 pounds of body weight. Given the wide variety of foods that contain protein, most people can easily achieve this requirement. However, it is crucial to recognize that not all sources of protein are equivalent. Since foods provide more than just protein, it is important to consider the additional nutrients they offer. This is why the Healthy Eating Plate advocates for the selection of nutritious protein sources.
Building on this foundational advice, here are further insights and recommendations for optimizing your diet with superior protein options: Whenever possible, prioritize plant-based protein sources. Consuming legumes (such as beans and peas), nuts, seeds, whole grains, and other plant-derived proteins benefits both personal health and environmental sustainability. If the majority of your protein intake is plant-based, ensure a variety of sources to avoid missing any essential protein components. Fortunately, the plant kingdom provides numerous options for combination. Examples include:
Legumes: lentils, various beans (such as chickpeas, kidney, lima, mung, and pinto), peas (including green, snow, snap, and split), edamame/soybeans (and soy products like tofu), and peanuts.
Nuts and Seeds: almonds, pistachios, cashews, walnuts, hazelnuts, pecans, hemp seeds, squash and pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, and chia seeds.
Whole Grains: kamut, teff, wheat, quinoa, rice, wild rice, millet, oats, and buckwheat.
Additionally, while many vegetables and fruits contain some protein, their amounts are generally lower compared to other plant-based foods. Notable exceptions with higher protein content include corn, broccoli, asparagus, Brussels sprouts, and artichokes.
Enhance your animal protein sources by being mindful of the nutritional profile they offer. When it comes to animal-based foods, the quality of the protein package is particularly significant. Generally, poultry (such as chicken, turkey, and duck) and a variety of seafood (including fish, crustaceans, and mollusks) are excellent choices.
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