Over the last few years there has been great debate about the quantity and type of protein people should be eating: the high protein diet, the high carb/low protein diet, the Atkins diet - and the list goes on. Here is a guide to what you should be eating, and the importance of getting enough.
Protein is need for growth and development of muscles. It is also used for energy, and to manufacture hormones, antibodies, enzymes and tissues. Protein is also very satiating, which means you will feel fuller for longer (which helps with weight management). Amino acids are the building blocks of proteins. Complete proteins (primary proteins) contain all of the essential amino acids. These proteins are eggs, milk, cheese, poultry, meat and fish. Incomplete proteins contain only some of the essential amino acids. It is important that, if you are eating mostly incomplete proteins, you combine them to have a complete protein (see below). If you are eating incomplete proteins you may end up with a deficiency in an amino acid – for example, a deficiency in lysine can lead to the development of cold sores.
The World Health Organization recommends about 0.8-1.2 grams of protein per kilogram of your body weight per day. An easy way to calculate this is to aim to have a serve at every meal with the portion approximately the size and thickness of your palm. Aim for one palm of primary protein or 1 ½ palms of secondary proteins.
Primary proteins come from animal sources:
Fish – excellent source of protein low in saturated fats & high in essential fatty acids (except tuna, shark, swordfish and crustaceans which contain heavy metals). Choose deep sea/ ocean/ cold water fish and fresh is always best – aim for 3 serves per week.
Poultry – if you eat a lot of chicken, choose organic (free range is not organic and contains hormones/ antibiotics) or limit to 2 serves or less per week.
Eggs – try to get certified organically fed or GM/ hormone free.
Dairy – have low fat varieties and females can alternate with soy milk. (Just check for no soy protein isolate – get organic whole bean).
Red meat – eat in moderation and only lean cuts. Avoid organ/ offal/ sausage unless they are organic (and hence pesticide/ hormone free). Avoid deli/ cold cut meats. Trim all fats.
Secondary proteins = plant sources:
These are incomplete proteins (they do not contain all the essential amino acids), so they must be combined for form a complete protein.
COMBINE 2 OF FOLLOWING IN ONE MEAL/ DAY:
- NUTS
- GRAINS/ SEEDS
- LEGUMES/ PULSES
Legumes/ Pulses: Go for fermented soy products where possible such as tofu, tempeh or miso. Always check ingredients on soy products; it must say “whole bean” not “soy protein isolate” (which is genetically modified and contaminated with aluminum). Try lots of different legumes – chick peas (hommus), kidney, lentils (blue and de Puy are tasty), adzuki, canellini, butter, black eye…keep it interesting!
Nuts/ Seeds: These are excellent high-energy snacks (small handful only) and should be eaten raw or unsalted and fresh (forget peanuts which are actually legumes and highly allergenic).
Grains: Usually classified under carbohydrates as they are higher in carbs than protein – chose more legumes, nuts and seeds. Only use wholegrain/ stone-ground grains. Try whole grains of barley, rye, spelt, quinoa, buckwheat etc… in stews, soups and casseroles.
A word of caution for high protein/ low-carb diet followers:
- Your brain relies on glycogen (obtained from carbs) alone – this means that you may be irritable, dizzy, confused or not able to focus
- Much of the weight loss on a low carb, high protein diet, especially in the first few weeks, is actually because of dehydration and muscle loss. This is because for every gram of carbohydrate you eat, your body stores 4 grams of water (which keeps your skin supple and your body well hydrated).
- Low carb diets are lacking in fiber. Every plant-based food has some fiber. All animal products have no fiber. A lack of fiber increases your risk for cancers of the digestive track (because transit time is lengthened) and cardiovascular disease (because of fibers effect on fat and cholesterol). It also puts you at a higher risk for constipation and other bowel disorders.
- Low carb diets lack sufficient quantities of the many nutrients / phytonutrients / antioxidants found in fruits, vegetables, legumes, and whole grains, necessary for health and aiding in prevention of cancer and heart disease.
- Low carb, high protein diets cause an unhealthy physiological state called ketosis, a type of metabolic acidosis.
The key for healthy weight loss?
A balance between lean proteins and low GI carbs plus a small amount of good fats, "fat burns in the flame of carbohydrate".
