Food: Protein In Your Diet

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Protein In Your Diet
Thursday, December 29, 2005

Protein is an important part of a healthy diet, and while most adults know that, they are unsure why. Protein contains enzymes, which form to make amino acids. These amino acids are often called the "building blocks of life," because they are essential to our growth and development. There are 20 amino acids, but they combine to make different forms of proteins. Adults need eight of these amino acids, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, regularly. The body cannot do without them. Infants need these eight in addition to histidine for growth and development.

The other amino acids, known as non-essential amino acids, are either made from the essential, or the body can make them on its own. Getting enough protein, then, is not the only factor to consider when selecting protein content in dishes. Getting the right kinds of protein is important, too. What, exactly are the right kinds of protein?

There are a number of vegetable sources for protein although we do not often consider them. Only one of those sources, however, contains all of the essential amino acids. That source is the soybean, which is one of the most amazing foods cultivated. Other vegetable-based proteins, such as those found in legumes or nuts, are not complete. It is still possible, however to get all of the essential amino acids on a vegetarian diet. It is just important to know which sources have which amino acids and how you can combine them.

Animal-source proteins contain the correct amount and proportion of amino acids. Non-meat sources of protein include eggs and milk although meats, including fish, are the most concentrated sources of protein.

The benefit of a vegetable-based protein diet, however, is that the foods do not contain many of the harmful substances, such as saturated fat and cholesterol, found in the animal-based proteins. Instead, these vegetable sources provide other vitamins and minerals and may make you feel healthier.

Protein benefits the body in numerous ways. It helps to lose weight and stay lean as well as to build muscles, making protein-based foods a good choice for people who are trying to lose weight as well as people who are trying to bulk up, for athletic contests for example. Protein is lower in calories per gram than fat and the same as carbs. One gram of food with protein in it makes up four calories, while the same gram of fat has eight calories. Understanding that protein foods have the same number of calories regardless of the type, animal or plant-based, makes it easier to calculate what you are getting from the protein in your diet.

Excess protein becomes heat and energy if it is not used. The body will let it go in other forms of energy, and it is essentially wasted. Instead of being stored, the body must burn it off. That means that the all-protein or no-carb diets that have been popular in recent years may not be as beneficial as people have thought. While that does not mean that you should not cut carbs, know that protein benefits only go so far before they do become too much of a good thing and the body cannot process them.

For example, most doctors suggest that you eat beef once a week or less often. Most people eat beef far more often, but the reality is that the other substances, such as fat and cholesterol content, can undo the positive benefits of eating beef for the protein. When you do eat beef and other meats, be sure that you are monitoring the portion size. A portion is no larger than a deck of playing cards, so keep that in mind when you visit a steakhouse.

Healthy eating is important to everyone's lifestyle. The most important part of healthy eating is finding the right balance. Do not deprive yourself of any one type of food or binge on another. Instead you should eat a little of all of your favorite foods. Also you will need to be sure that you find the right type of diet for you. Some people can count calories while others take a more holistic approach. Try out various diet plans and see what works for you.

By Julia Mercer

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