Are you one of many who believes the myth about protein? Here's what you need to know!
Photo from The Plant Strong Vegan
The protein myth!
There has been a lot of focus on protein intake, which resulted in a lot of coverage saying that we needed to consume more. This hype about increasing how much protein we eat was aimed at everyone. Thus the ‘sporty’ folk were told that they needed to eat even more than everyone else. However, excessive protein can do a lot of damage, and people are now realising that the suggested intake was too high.
Why do we need protein?
Protein is needed to build and maintain muscle, nails, hair, hormones. It also helps fight infection and carries oxygen around the body.
“Calories are calories, whether they’re from carbs or protein. Excess protein calories will not magically turn into muscle. To lose weight in a healthy way, it is important to have a balanced diet focusing on all of the necessary nutrients. Instead of following the protein-fortified fad, many Americans could benefit from finding ways to incorporate plant-based protein sources into their meals. ”
The quote above was sourced from PCRM
Where can we get protein from?
Protein can be sourced from beans, seitan (wheat gluten), tempeh, tofu, peas, blackeye beans, chickpeas, kidney beans, lentils, and chickpea flour, soya mince, soya milk, cashews, almonds, peanuts, pistachios, pumpkin seeds, sunflower seeds, sesame seeds, wheat, oats, buckwheat, millet, quinoa, amaranth, pasta, bread, and wholegrain breakfast cereals.
Some foods that contain all the essential amino acids include soya, buckwheat, quinoa and amaranth. These are known as 'complete' proteins. Complete proteins can be created by combining cereals and legumes e.g. beans on toast.
“In 2009, Academy of Nutrition and Dietetics (AND) released a paper stating that eating a variety of plant foods over the course of the day provides all the required amino acids. The Centers for Disease Control and Prevention agrees with them AND and discredits the rumor that humans need to eat certain proteins together to receive adequate nutrition.”
Find the source of the quote above
The body can store and combine the essential amino acids, so you don't need to eat complete proteins in every meal. A balanced diet should give you what you need.
How much protein do we need?
0.75g of protein per kg of body weight will be sufficient to give you what you need and ensure it’s digestible. To find out your average individual need, this is what you need to work out: Bodyweight (in pounds) x 0.36. This will give you the recommended protein intake in grams.
What happens if we have too much protein?
There is evidence that, in the long term, consuming too much protein can lead to an increased risk of osteoporosis and can also worsen existing kidney problems. In addition to this, the movement of foods from the stomach is slowed down when we consume too much protein. This will result in a feeling of discomfort.
“Replacing carbohydrates with fats and higher fat sources of protein could increase your intake of saturated fat, which can raise the amount of cholesterol in your blood – a risk factor for heart disease.”
What does the Department of Health have to say about protein?
The Department of Health advises adults to avoid consuming more than twice the recommended daily intake of protein. This is 55.5g for men and 45g for women.
Related content
5 things you need to know about Vitamin K
5 things you need to know about Calcium
Find out why Iodine intake is so important
Find out how not getting enough Zinc can be a problem
Find out why too much iron isn't a good thing!
Meet the family doctor who went vegan
Common nutritional questions about going vegan
A nutritionist's guide to going vegan
Vegan diet: Healthy plant-based protein sources you can try
“Collectively the media; the meat, oil, and dairy industries; most prominent chefs and cookbook authors; and our own government are not presenting accurate advice about the healthiest way to eat.”