This is part 4 in a 7 part series on using food labels to improve your nutrition. If you haven’t read the other posts, I suggest you start here so you can read through from start to finish.
Protein summary
- Eat protein as part of a healthy diet
- Choose a variety of protein sources
- Opt for vegetarian and vegan protein sources some or all the time
- If you are vegan, make sure you eat a good variety of protein sources to ensure you get all the amino acids needed by the body
- If choosing animal protein sources, opt for lean meats or fish most of the time
- Protein is digested slowly, so keeps you full for a long time
Protein in detail
We all require protein to help us grow and develop properly. Proteins are the building blocks for everything in our body – they make up our muscles, organs, skin and hair.
In general, most “fad diets” you come across alter the amount of carbs or fats that you eat. The protein consumption is usually pretty similar.
The great thing about protein, (apart from it being essential for good health) is that it keeps you feeling full for a long time, as it takes a long time to digest. This can be helpful if you are trying to reduce your overall consumption.
Amino acids & complete proteins
When it comes to food labels, protein is listed as a single item. In actual fact, proteins are made up of 20 different amino acids, all of which are required for good health. The body cannot produce 8 of these and therefore you must consume them. These are known as “essential amino acids”.
Animal-based proteins (meat, fish, eggs, dairy products) supply a good amount of ALL the essential amino acids and are therefore classed as “complete proteins”
Plant-based products usually lack some of the amino acid types, which means vegans need a varied diet to ensure a regular intake of all the essential proteins. 2 exceptions to this are soya (for example tofu) and quinoa – both of which are complete proteins
Combining plant-based foods can make a complete protein meal. For example rice and beans:
- beans are low in methionine and high in lysine
- rice is high in methionine and low in lysine
- put them together and you have a complete protein meal!
Even if you are not vegetarian or vegan, it is a good idea to choose non-animal based proteins at least sometimes.
Finally, if you are choosing animal based protein, opt for lean cuts of meat or fish where possible to reduce your intake of saturated fats. Lean beef, chicken or turkey breast and fish are all good options.
Oily fish, such as salmon and mackerel, are also a fantastic addition to your diet. They contain all the essential amino acids PLUS omega 3s, which are fatty acids that cannot be produced by the body. Double whammy!
Common foods high in protein: any meat or fish, eggs, soy based products (tofu, tempeh, edamame), nuts, beans, lentils, chickpeas, cheese, yoghurt, milk)
No “one size fits all” approach
As with most things in life, there is no “one size fits all” approach.
The recommendations above are aimed at generally healthy people, who do not have underlying health issues, which can be impacted by nutrition.
Health issues such as diabetes, high blood pressure, coronary heart disease, cancer, arthritis and many many others require a diet specifically tailored to the individual. That is out of the scope of this article. Before making any major changes to your diet, you should consult a doctor or a registered dietician.
Other posts in this series
