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Proteins - you know them and you love them. A thick-juicy steak, prime rib, meatloaf, pork chops, bacon. Yum-Yum. One good advantage of protein of any sort is that it makes you feel good. You will feel fuller and longer and be less likely to cheat and eat a bag of chips or gulp a doughnut down.
Guess what, this is also a no-brainer food macronutrient. IF you follow the advice regarding fiber, fats and carbohydrates, THEN this category will take care of itself.
Here is what you might hear in the press. Animal protein (meat, fish, poultry, eggs, dairy products) increases your risk of osteoporosis, renal stones, renal insufficiency, cancer, coronary artery disease, and obesity. Is this true?
YES: studies that look at high animal protein intake do find these disorders.
NO: studies that look at high animal protein intake do not find these disorders.
It is a confusing picture with conflicting research. Proteins can be acidic (animal protein in general, especially cheese, grains and some nuts) or alkali (most vegetables but especiall root vegetables, tubers, green leafy vegetables). The acidic proteins do leach calcium from the body resulting in thin bones and increased risk of kidney stones.
Some studies have looked at the benefits of soy protein, a source of protein that reduces heart disease, cancer, and other disease. They found that if all the phytochemicals and other nutrients are separated from the protein, there is no benefit over other types of protein.
My opinion is that the protein itself does not matter (other than noted above about calcium). What matters is the packaging of the protein. Is it surrounded with saturated fat like prime rib? Has it been fried in margarine packing it with trans-fat? Or, does it have plenty of health promoting fiber, phytochemicals and anti-oxidative nutrients like fruits and vegetables.
In general, adults require about 0.8 grams of protein per kilogram of body weight per day. A 150 pound person needs 54 grams of protein which equals 218 calories. This is only about 11% of calories from a 2,000 calorie diet or 22% of a 1,000 calorie diet. As you can see, the Formula For Life recommendations of 10% to 35% of protein calories is more than adequate for most people.
Three ounces of lean meat or poultry contain about 25 g of protein, and 3 ounces of fish or 1 cup of soybeans supplies about 20 g of protein. The protein content of 1 cup of yogurt is approximately 8 g, 1 cup of milk is 8 g, and 1 egg or 1 ounce of cheese contains about 6 g. One cup of legumes has approximately 15 g of protein. Cereals, grains, nuts, and vegetables contain about 2 g of protein per serving.
DO NOT take protein supplements – you will only be potentially harming your health with no clear cut benefits, even if you are exercising a lot. You will consume enough protein on this diet.
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