Plowing a Protein Path
by Barb Held
Protein has been a buzzword ever since the advent of weight loss diets such as Atkins and others trendy protein diets. These all subscribe to a principle of eating high protein and low carbs. Why is protein consumption so important, in any diet regime? The answer is quite simple—protein sustains life.
Next to water, protein makes up the greatest portion of our body weight. While providing the body with energy and heat, protein is needed for growth and repair of all human tissue and is necessary for the production of hormones, antibodies and enzymes. Proteins also fulfill crucial physiological functions. Glands produce specialized proteins called hormones that transmit messages from one part of the body to another, blood cells manufacture protein antibodies to help combat infection, and cells synthesize enzymatic proteins responsible for many life- sustaining reactions.
The building blocks of protein are called amino acids. Twenty amino acids are needed to build the various proteins used in the growth, repair and the maintenance of body tissues. Eleven of these can be made by the body itself, while the other nine, called “essential amino acids”, must arrive from our diet. Foods of animal origin such as meat, poultry, fish, eggs and dairy products are the richest sources of the essential amino acids. Most plant sources of protein lack one or more of the essential amino acids with the exception being soy protein. Ideally, protein should be obtained from real foods, but sometimes that is not easy or convenient. As a result, many people rely on protein supplements or shakes to make up for the slack.
Soy Protein
Soy protein is derived exclusively from soy beans and provides a healthy way to get non-animal protein into your diet. Ideal for high protein/low carb diets, soy protein contains natural nutrients called isoflavones, which may help produce many of soy’s benefits for cholesterol reduction. The amount of soy nutrients to achieve any benefits is in the range of 100 to 160 grams of isoflavones per day.
Soy is a complete protein that contains all nine essential amino acids. It is generally low or free of fat, cholesterol and lactose, and is approved for those who are lactose intolerant. Much more than an ingredient for a protein shake, soy protein can be used in place of flour when cooking. Soy does contain phytic acid, a compound that inhibits some mineral absorption. As with any supplement, educate yourself first and consult your physician if you're on any prescription drugs, as soy may have positive or negative interactions with those drugs.
Whey Protein
Whey protein has become an increasingly popular supplement choice, especially for anyone who wants to lose fat and build muscle. One reason for the popularity of whey protein is the high protein quality, which contains all nine essential amino acids and is more rapidly digested than other proteins. A commonly used amount of whey protein is about 25 grams per day. Whey is a normal byproduct of cheese making. It is the liquid that is left when the solids in milk come together and are pressed into solid form. After filtering, purifying and removing the water from the whey, a high quality protein powder is produced, free of fat and lactose. People who are allergic to dairy products could react to whey protein and should avoid it.
Egg Protein
Egg protein has a full amino acid profile like whey protein and is a great quality protein. Before egg protein products were created, drinking egg whites or cooking dozens of eggs at a time was the norm, especially for bodybuilders. The high cholesterol and fat in egg yolks made this a somewhat unhealthy choice. Now, it’s much easier, healthier and convenient to get your protein from this powder since it mainly contains egg whites.
While current dietary recommendations suggest that 12 to 15 percent of total daily calories should come from protein, the typical American diet high in meats and other animal products contains significantly more, closer to 16 to 20 percent. When you consume more protein then your body needs, the excess is used by the body as energy, or stored in the form of fat. High protein diets have a diuretic effect producing rapid weight loss due to losing water weight, not fat. As with protein in general, long-term excessive intake may be associated with deteriorating kidney function and may increase the risk of osteoporosis.
So, are protein supplements for you? That’s a decision only you can make, but read labels carefully on every supplement you are curious about. Choose protein shakes as a meal replacement only when you’re traveling, too busy to prepare food, or instead of fast food. Your body needs protein to maintain healthy function, but man cannot live on protein alone.
References:
Prescription for Natural Healing, Phyllis Bach
The Soy Protein Council, www.spcouncil.org
Dr. Atkins’ New Diet Revolution