Protein - the powerhouse of macronutrients. Why? Because it provides the basis of what our bodies need to repair, regenerate and grow muscles, hormones, bones, skin hair and tissues. Protein is the macronutrient that satisfies us - it makes us feel full and controls our blood sugar levels.
Protein should make up at least 50% of your daily food intake. Now this may be higher then some other resources show but studies are now showing the importance of higher protein in our diets. Especially for women in perimenopause and post menopause. So how much protein is required for a healthy balance life? The RDA (recommended daily allowance) is .8 grams per kg of your weight. So 60kg (132lb), you would need minimum 48 grams of protein. I would suggest increasing that for those who are extremely active, those who are immune deficient and for women in perimenopause and post menopause.
What are proteins?
Proteins are a larger complex molecule made up of smaller units called amino acids. There are 20 amino acids ( 9 essential and 11 non-essential) that combine to make a protein. A complete protein must contain the 9 essential amino acids. This can only be found in animal based proteins and a small handful of plant based proteins. We will discuss this debate soon.
Functions of Proteins
Why are proteins so powerful. Here is what they do in our bodies:
Help build antibodies for a stronger immune system
Basis of enzymes for the thousands of chemical reactions in our bodies, one being digestion
Make up hormones and cell tissues
Carry molecules throughout our bodies
Are essential for growth, repair, regeneration and recovery
Now we get to the good stuff. The debate on what is better for us - animal based protein or plant based protein
Let’s start the great debate.
Plant based protein:
Plant based protein is all the rage right now. Whether for health reasons, environment or ethical. But is it really comparable in quality vs quantity to animal protein. Other then a handful of plant based proteins such as soy, pea, or quinoa, most plant based proteins are not a complete protein (meaning do not contain all 9 amino acids) and would need to combined with other plant based proteins to be complete. And the even though there are some complete plant proteins, they do not supply enough in quantity at one meal to satisfy the total protein requirement daily. Meaning you would have to eat a lot to measure up to the amount of animal protein. For example, one egg is 6 grams on protein and 1 ounce of almonds (approximately 23 almonds) is 6 gram on protein. Almonds are not a complete protein so would need to be combine with something else for the full benefit.
Plant based protein will also contain lower amount of the micronutrients specifically B12, iron, zinc and vitamin D. You can only get B12 from animal foods and will require supplementation if one is strictly plant based.
There is a high amount of plant based proteins that are processed, which means just that, processed. So those foods are generally not a great choice. IE plant based ‘meat’, ‘eggs’ and protein powders.
Animal based protein
Animal based proteins are a complete protein and contain all the essential amino acids our bodies require. They are rich in micronutrients such as heme iron, B12 and provide the highest level of protein per serving. Such as 4 ounces of beef provide 25 grams of protein and 3 cups of cooked quinoa has the same. And we actually absorb more protein from the animal based then plant based because plants do contain certain molecules like phytic acid and oxalates that can prevent absorption of protein and vitamins/minerals in our digestive tracts.
Creatine, is an important nutrient, only found in meat that helps us to store energy and is used for recovery and repair and provide muscle strength.
Animal based proteins are just that - animal based and have minimal or zero processing.
Now I know these are just a few points in the animal or plant based protein debate. And of course there are pros and cons to each. Although in my research of the late, I am definitely finding more pros to the animal based proteins.
As always, here are some resources for you do some reading on your own. And please let me know if you have any comments or questions.
Comparison of plant based meat and grass fed meat
Meat Substitutes contain anti-nutrients that inhibit absorption of iron and zinc
Also follow @sustainabledish on Instagram
Thanks for reading,
Danni