Food Freedom Friday Edition 267 - Choosing Protein
Proteins are long chains of amino acids used to construct muscles and organs including your heart, eyes, stomach, and skin. There are more than 20 different types of amino acids that can be combined to form protein molecules. From there, different sequences of amino acids create different protein structures in the body. These different structures determine the protein’s function.
You need proteins to survive; they are the most sophisticated molecules in the human body. These essential nutrients carry out most of your body’s molecular reactions and assist in the formation of new molecules. They provide structure and support for tissues and organs. Proteins also serve as your antibodies, fighting off viruses and bacteria to protect your body from illness.
You are able to manufacture some, but not all, of the amino acids your body needs to make protein. The amino acids you are able to make, even if you are not eating protein, are called nonessential amino acids. The amino acids you cannot make are known as essential amino acids. You need to get these critical building blocks by eating sufficient protein.
The richest protein sources include animal products such as well-raised meat, poultry, fish, dairy, and eggs. Another source is high-protein vegetables. A salad of dark leafy greens or a stir-fried side dish of Brussels sprouts are some typical sources. Nuts such as almonds, seeds including pumpkin seeds, and legumes and their by-products including lentils and peanut butter are other sources.
It is possible for vegans and vegetarians to get the essential amino acids they need from foods; however, this can be complicated and incredibly challenging. Foods need to be carefully chosen and combined to achieve a complete essential amino acid.
Ensuring adequate protein intake is critical to your health. Protein deficiency can occur in any community at any age due to poor diet. It is estimated that one billion people around the world fail to get enough of this critical nutrient. Without enough protein, your body will begin to break down and decay.
Protein deficiency can result in:
· Dull or dry skin
· Hair loss
· Hormonal imbalance
· Insulin resistance and Type 2 Diabetes
· Loss of muscle mass
· Vitamin and mineral deficiency
When you eat protein from any source, your body breaks it down into amino acids, the building blocks of protein. Your body then reassembles those amino acids into whatever protein molecule it needs.
The Best Source of Dietary Protein
In terms of plant protein vs. animal protein, animal protein is the clear winner. Protein from legumes, nuts, and seeds generally do not contain all nine essential amino acids. Furthermore, they come attached to huge amounts of carbohydrate which also need to be processed and used or stored by the body. This in itself can create challenges with excessive carbohydrate consumption for your individual needs. Proteins found in plant foods can also be difficult to digest and some are highly inflammatory. Inflammation can lead to gut imbalances which in turn can impact chronic illness and quality of life.
You may be wondering about non-meat-based animal products such as dairy and eggs? Dairy products including cottage cheese and yogurt are often touted as high-protein diet options that can assist with weight loss. Regardless of whether you want to gain or lose weight, dairy tolerance needs to be carefully established. In many, dairy can result in inflammation, digestive issues, and even acne.
Likewise, eggs can provoke an inflammatory response in some of the population. This is due to due to bioactive compounds that can increase inflammation levels in the body.
The foods that remain are then meat, poultry, and fish. These are all complete proteins with essential amino acids in a form that is very bioavailable and easy to digest and absorb.
What are your best choices?
Grass-Fed Meat & Poultry
The most nutrient dense source of protein is grass-fed, grass-finished (or pastured) meat from ruminant animals. This includes beef, lamb, goat, bison and deer. There are so many choices depending on the animal, the cut, and where and how it was raised. Lean, red meat such as bison is low in total fat and salt. Untrimmed beef, lamb, and pork is higher in total and saturated fat, both of which are necessary for optimal functioning of your body and are healthiest from these natural sources.
Meat and poultry are high in protein, fat-soluble vitamins, amino acids, B vitamins, iron, zinc, and more. They’re some of the most nutrient-dense foods. Yet dark poultry and red meat have a bad reputation. This is due to some myth and flawed science linking fatty proteins such as beef liver, brisket, ribs, and steak to increased LDL cholesterol levels and heart disease risk Nothing could be further from the truth.
Although you can still get many vitamins and minerals from lean proteins including skinless, white-meat poultry, bison, pork loin, and leaner cuts of beef choosing these is not necessary for optimal health – the proteins and fats found in well-raised animals work symbiotically together in your body. Additionally, when you purchase pastured meat and poultry, there’s little risk of toxins, chemicals, growth hormones, and antibiotics.
Wild-Caught Fish & Seafood
Fish and seafood such as wild-caught salmon are known for their high-quality protein, Omega-3 fatty acids, vitamins including B vitamins and vitamin D, and minerals such as potassium and selenium. All are essential for your body, and support growth and brain function. A further benefit of high-protein fish is its abundance of the essential polyunsaturated fats in the form of the Omega-3s EPA and DHA. Despite this, there are some drawbacks to eating fish and seafood.
High-quality, wild-caught fish is a pricier option than other dietary sources of protein. Farmed fish is less expensive, yet the overcrowded conditions on many farms promote disease and parasite outbreaks. Farmers treat these with pesticides and antibiotics. Fish may also contain toxins such as mercury that can affect your nervous system.
In addition to fresh cuts of meat, poultry, and fish, there is another option available. This will help you get optimal amounts of protein in your diet.
Protein Powder Supplements
Without the necessary daily intake of clean, high-protein foods, you need to supplement your diet with an alternative source. Up to 33% of adults over age 50 fail to meet the daily recommended allowance for protein intake.
One way to ensure ample amounts of protein in your diet is with a quality protein powder or supplement. I’ve talked before about plant-based protein, whey protein powders, and what you should avoid. An alternative option includes beef and fish protein powders.
Hydrolyzed Beef Protein
When you are looking for a protein powder with essential amino acids choosing protein from mammals is your best option. Although whey protein also comes from mammals, whey is a by-product of dairy and not suitable for everyone. Hydrolyzed beef protein contains higher amounts of amino acids that are more readily absorbed by the body than raw or cooked meat.
The best beef protein powder to support long-term, optimal health meets these requirements:
· No gluten or dairy
· No sugar or artificial sweeteners
· No additives, preservatives, dyes, or other toxic ingredients
· Contains all nine essential amino acids
Unlike some proteins from plants and animals, unflavored hydrolyzed beef protein is also completely flavorless. This makes it a versatile addition to your diet.
Fish Protein Powders
Fish powder does contain proteins, fats, and amino acids. Yet, there are some problems, including the quality of the source. Unlike marine protein powders from seaweed and algae, fish protein powder comes from discarded parts including fish heads and dorsal fins. The protein content depends on raw materials, additives, and moisture content and it may only be as low as 65% protein!
In addition, these protein powders usually have a distinctly fishy taste! The lingering fishy taste after creating the protein hydrolysate is due to the fat in fish. That fat carries the most flavor, and is nearly impossible to eliminate from fish protein powder.
Furthermore, the fat in fish is prone to oxidation (a degradation process) due to the high polyunsaturated fat ratio. This can result in a rancid flavor and toxicity. Even so, fish protein powder can be incorporated into fish cakes or soup, although it is not recommended for smoothies or sweeter preparations.
Fish protein is also available in capsule form. Though capsules don’t require any preparation and are convenient for travel, each capsule tends to contain little protein. For example, it takes at least 32 fish protein capsules to equal one scoop of a high-quality beef protein powder.
There are many ways to get protein in your diet (on paper). This includes sources such as mammals, fish, poultry, and even legumes, vegetables, and some grains. Getting nutrients from as wide a variety of fresh, organic foods as you can tolerate is important BUT, as I’ve counseled many clients over many years, your diet is not complete, and optimal health will be challenging and possibly unattainable without he inclusion of protein from animals.