Conscious Choice: The Real Deal on Protein

December 2000

The Real Deal on Protein

by Bob Martin, M.S.

Over the years, there has been an overwhelming amount of literature published regarding "the best diet plan." Competing sources of information have made it difficult to choose which foods to eat for optimal health and well-being. Should you be eating high protein and no carbohydrates? Should you avoid as much fat as possible? What really is the best diet for your health?

For the last couple of years, a trend has developed toward diet plans that focus on consuming protein. Diets such as the Atkins diet, the Zone diet, and Sugar Busters have all held that carbohydrates make you fat and that replacing carbohydrates with protein will help to prevent you from gaining those extra pounds. Is this the real deal?

Protein: What is it used for, How much is needed, and Where does it come from?

Protein is an essential component of the body. The organs, muscle, brain, nerves, and immune system are all, to some degree, comprised of protein. You name the body structure, and it probably has some protein in it. Since protein is one of the fundamental building blocks for the body, you need to ensure that you get enough of it. The recommended daily allowance (RDA) for healthy adults suggests that adults consume at least .36 grams of protein for each pound of body weight. This means an adult weighing 154 pounds should consume 56 grams of protein each day (.36 g protein/pound multiplied by 154 pounds equals 56 grams of protein). It is important to emphasize that children, athletes, pregnant women, and people with chronic diseases require different amounts of dietary protein; their varying needs are beyond the scope of this article.

Every protein molecule is composed of amino acids. Twenty amino acids are used in different combinations to build the protein molecules found in food and in the body’s structures. Nine of these amino acids are considered essential. In this specialized use of the term, essential does not mean necessary; all the amino acids are necessary. Instead, it means that these nine amino acids are available to humans only through the diet. The other eleven amino acids (non-essential amino acids) can either be consumed in the diet or utilized from the body’s stores of amino acids.

Dietary protein is found in most foods and is the primary source of amino acids for the body. Foods containing protein include but are not limited to beef, chicken, fish, pork, dairy, eggs, nuts, grains, beans. Protein can also be found in vegetables and fruit.

Making Good Choices: Variety is Key!

Not all protein-containing foods are alike. Why? Each protein source has a different combination of amino acids. Some foods may contain high amounts of essential amino acids while other foods may be low. Foods that have greater amounts of essential and non-essential amino acids are considered "high quality" protein sources; those with lesser amounts of essential and non-essential amino acids are considered "low quality." Examples of high-quality proteins include eggs, beef, fish, and milk. Low-quality protein sources include beans, potatoes, and whole wheat bread. In general, plant sources of protein are not as rich in the amount or variety of amino acids as animal sources, but no food has all the elements you need. By eating both high- and low-quality sources of protein, you can make up for the shortage of amino acids in the one food with an abundance of amino acids in the other.

At one time, nutritionists enthusiastically recommended that people eat "complimentary" foods at each meal. That is, they suggested eating a high-quality protein, such as tuna, together with a low-quality protein, such as whole wheat bread, at each meal. We know, now, that such assiduous food combining is not necessary. As long as the body gets both high- and low-quality proteins in a day, it can combine and use the amino acids itself.

All foods have other nutrients in addition to protein, of course. Some also have qualities that are potentially harmful. Soy, for example, has ample protein, can provide fiber, and contains isoflavones, which help to protect against certain types of cancer and heart disease. Other beneficial sources of protein include: fish (essential fatty acids), eggs (essential fatty acids), beans (fiber), whole grains (fiber, vitamins, minerals). Conventional corn fed beef, on the other hand, is a protein source containing high amounts of saturated fat, which can contribute to the development of elevated cholesterol and, over time, coronary artery disease. Whole milk, too, contains saturated fats suitable only for children. Bacon and salami contain protein, but their processing saddles them with carcinogens. Obviously, it doesn’t pay simply to look at the raw numbers and choose the food with the most protein. Other considerations must go into the mix.

From a very general standpoint, you can choose your nutrients in the following proportions (listed as percentages of total calories at a given meal):

protein......................10%-20%

carbohydrates..........55%-60%

fat..............................20%-25%

Where Are You Coming From?

Nearly everyone is familiar with the old nutritional saying that states: "You are what you eat." This saying urges you to think about the origins of your food. If your food was raised in an environment riddled with pesticides, herbicides, and growth hormones, it will absorb those poisons — and so will you. Many pesticides, such as DDT, DDE, and PCP, have been shown to mimic the effects of estrogen in the body and have been linked to the growing epidemic of estrogen-related health conditions such as PMS, breast cancer, and low sperm counts.

The Environmental Protection Agency (EPA), in a continuing examination of pesticides, has so far found sixty-four pesticides to be potentially cancer causing. Many others have yet to be tested. Growth hormones found in conventionally raised dairy and meat products have been shown to have detrimental effects on the human body. And the EPA and FDA offer no protection at all against genetically modified organisms (GMOs). In today’s world, no one of us can escape pollution completely, but there is a big difference between the amount and type of toxins present in organic foods and in those raised by conventional means. By choosing organic foods, you can significantly reduce the amount of environmental toxins in your body and the environment as a whole.

High-Protein Diet Dangers

Genetics is a major factor in the development of many health problems, but the environment to which genes are exposed also plays a significant role. Many high-protein diets could potentially be harmful to people who are genetically predisposed to a given health condition. In general, high protein diets, depending on the food choices of the diet, increase risk for the following: inadequate vitamins and minerals (especially antioxidants), low fiber intake, high total and saturated fat intake, excess caloric intake, excess protein intake.

These problems can have long-term negative impacts. Inadequate vitamin and mineral intake has been associated with immune deficiency and improper energy metabolism. Lowered immune function may result in an increase in acute illnesses such as colds and the flu, but over time it also may contribute to the development of chronic disease. Low fiber intakes have been linked to an increased risk for developing colon cancer. High levels of total fat intake may contribute to the development of certain cancers while high saturated fat intakes are associated with elevated cholesterol and increased risk for heart disease. An excess of calories can contribute to the development of obesity, which has been linked to many other chronic disease conditions such as heart disease, adult onset diabetes, hypertension, and certain forms of cancer. High protein intakes may also lead to dehydration due to excessive urine output (related to ketone production), loss of calcium leading to development of kidney stones and/or osteoporosis, and extra metabolic stress placed on the liver and kidneys. Diets that contain moderate amounts of protein will reduce the risk of developing these conditions and still provide ample amounts of this important nutrient.

Protein and Immune System Functions

High-protein diets may have another detrimental impact on health by triggering food allergies. Food allergies often arise when protein is poorly digested and/or particular protein-containing foods are consumed too frequently. Although generally not life threatening, food allergies divert the immune system’s resources away from preventing and dealing with illness, which could be detrimental to long-term immune function.

Symptoms of developing allergies may include chronic fatigue, depression, anxiety, and irritability. Severe symptoms can lead to chronic illness, arthritis, celiac disease, asthma, and irritable bowel syndrome. Food allergies may also interact with other chronic illnesses, especially disease conditions such as rheumatoid arthritis, Crohn’s disease, and multiple sclerosis.

Of course, it has been extensively demonstrated that protein deficiency has a negative impact on immune system function. But in general, most healthy Americans consume an adequate amount of protein to support normal immune system function. It appears that most immune system dysfunction actually results from a vitamin and/or mineral deficiency rather than protein deficiency. By moderating protein intake and focusing on a variety of sources, you can reduce the risk of developing food allergies while supporting the immune system in performing at its best.

Summing it Up: Find the Balance

Overwhelmed? Don’t be; here are some portable summaries you can take from this article:

• Make sure to choose a variety of high quality protein sources that are low to moderate in fat and contain other beneficial nutrients such as vitamins, minerals, essential fatty acids, and fiber.

• Organically grown and free-range raised protein-rich foods are best for the body and the environment.

• Try to moderate your protein intake.

• Carbohydrates are not what make us fat. Although some people may be sensitive to carbohydrates, the most likely cause of weight gain is the combination of physical inactivity and excessive caloric intake.

• Moderate fat intakes that are high in essential fatty acids and low in saturated fat are healthful.

It is important to take into consideration that every person’s physiology is different. This means there is no one diet that will fit everyone’s needs. But these general guidelines give you a place to start creating a balanced diet plan. Overall, you and your diet can benefit by simple sensitivity and common sense. Listen closely to your body because it knows best. Pay attention to your energy level, your elimination patterns, and your moods because these factors will all be affected by the foods you eat. The more conscious you become of your body’s messages, and the more you educate yourself about food, the easier it will be to develop the diet that serves you best.

Bob Martin has a Masters of Science degree in exercise physiology and nutrition. He is owner and Head Exercise Physiologist of Natural Science for Health and Wellness. Special thanks to Jennifer Martin for her contributions.

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