| How Much Protein Do I Need? Most Americans have been oversold on protein and would benefit from less in their diet. Perhaps you are thinking, “How can this be, I learned in school the importance of protein for building and repairing muscles, bones, hair, skin, fingernails, and it plays an important role in every bodily function.” It’s easy to become confused when product marketing information so often suggests that more protein is what really makes foods healthier. The reality is that unless you have an unusual diet or a special medical condition it’s hard to not get enough protein if you are eating enough to survive. You may wonder which foods provide healthy sources of protein and how much you really need. My advice would be to set aside any preconceived notions about the role of protein in nutrition. Despite the barrage of ads implying you need more protein, the reality is quite different. The average American consumes almost twice the protein needed. The public’s confusion about our protein needs seems to grow with each fad diet. Other factors distorting public understanding include a never ending barrage of food product promotions, industry lobbyist nudging national food policies, and a generation of students taught that animal products were the best sources of protein. Downside of too Much Protein When young we need protein to assist in growth. Unfortunately, the extra protein consumed later in life will turn into fat. Another downside of excess protein as we age is unnecessary stimulation of cell growth. While stimulating cell growth might sound like a nice idea, the stimulation also makes cancer more likely. In essence, extra protein can be helpful when young and harmful as we age when cell repair is need more than cell growth. The cell sensor stimulated by protein is mTOR (mechanistic target of rapamycin). In essence mTOR tells a cell to either repair or reproduce. Given that cells are bombarded by free radicals that create damage as we age it’s better to have a slower mTOR that will instruct a cell to fix itself before reproducing. Other downsides to excess protein can include cardiovascular disease, diabetes, stress on kidneys and a shorter lifespan. Understandably many depend on food labels and advertizing that often imply more is better. The dilemma is that while food labels have to be truthful – they don’t have to share all the truth. Often a manufacturer will emphasize a potentially positive ingredient and ignore mention of nutrients lost in processing and ingredients added for taste that are likely to have long term negative health benefits. Protein Myths and Facts If you've ever wondered about the protein content of vegetables and whether you could meet your needs without meat, then be sure to view this short video by Dr. Faries. In the video, he explains the role of amino acids as building blocks for making the protein we need. Dr. Faries then dispels common myths about the need for meat in our diets and shows how you can meet your protein needs with basic foods. Do Vegetarians Get Enough Protein? Dr. Michael Greger answers this question from another perspective in his short video by showing how much protein most Americans consume vs. how much they need. Most vegetarians average far more protein than they need. Although the popular press tends to portray protein as the missing macro nutrient, less than 3% are deficient and most eat far too much. Dr. Michael Greger’s NutritionFacts.com website offers more excellent educational videos that can help you make sense of nutrition information in the news. While the advice offered by Dr. Greger and Dr. Faries is sensible, it’s not a diet you are likely to be comfortable with if transitioning from the Standard American Diet (SAD). For most, an excellent goal is one where perfect doesn’t become the enemy of good enough. More whole foods and less meat is a good goal. What we typically eat can be affected by the people we live with, our cultural orientation, demands of our day, our unique health needs and more. Changing nutrition habits is often challenging. Perhaps you have a change but are unsure about what to do next. Join me for the Saturday morning walk and chat about your goals. Nancy Neighbors, MD Huntsville, Alabama Helpful Reminders • Foods that are promoted as having extra protein are seldom more nutritious in a balanced diet than similar products that are not promoted for their superior protein content. • Protein is only one part of our nutrition need. A healthy whole food diet with a focus on variety, nutrient density and serving size is the right way to meet nutrient needs. • Limit calories from added sugars and saturated fats, and cut back on sodium. • Include a variety of vegetables — dark green, red and orange, legumes (beans and peas), starchy, etc. • Include fruits, especially whole fruits • Include whole grains (whole wheat does not necessarily mean whole grain) • Include plants with naturally occurring oil like nuts, seeds, seafood, olives and avocados. • Minimize use of extracted oils that are very high in calories and very low in micro nutrients. |