Protein is one of the most important components of our bodies, and yet little is known about it (even by researchers and scientists). This week I’d like to demystify protein, so that you can make better choices in how much you consume.
First, what is protein? Protein is any combination of amino acids bonded in a particular way; specifically, these amino acids are chained together sequentially. A given sequence of amino acids makes a unique protein. At their core, proteins are just chains of amino acids. Think of amino acids as being different colored Lego™ bricks… a particular chain of bricks is identifiable by the color sequence. Our bodies have several different proteins, and the proteins in our body are not the same as the proteins in other animals, but they are made of the same amino acids.
We are able to build all of the proteins we need as long as we have the necessary amino acids in our bodies. Of the more than 20 known amino acids, there are 9 that we are unable to synthesize and must get from external sources. Here is where a major confusion about protein started: we know that flesh sources of protein contain all the necessary amino acids for our bodies, and so many people have believed that you must eat meat or other “concentrated” proteins to get the nutrition you need. However, a vegetarian can get all the necessary amino acids simply by eating a variety of vegetables in combination. Specific combinations happen to be complete, such as rice and beans, corn and beans, or milk and wheat cereal; eating any of these combinations daily assures you of receiving all the building-blocks you need for body protein manufacture.
In fact, when you eat a protein source of any kind, the first thing your body does is breaks it down into the individual amino acids, which are then reconstructed at the point they are needed (within the bicep, for example). Breaking down the consumed proteins requires large amounts of water, and so a high-protein diet causes dehydration; that’s why eating a steak dehydrates you. Digestion of protein also consumes calcium, which may lead to reduced bone density.
How much protein is enough? There are no clear answers here, but it appears roughly one gram of protein per kilogram of bodyweight daily is plenty for most people. Bodybuilders and heavy exercisers or workers need more, but not orders of magnitude more. Any protein consumption beyond what is needed by the body results in over-taxation of the digestive system (which has to break down all the proteins, regardless of what the body needs), dehydration, and liver and kidney strain. Eating a high-protein diet for a long time can lead to several disease conditions related to the liver, kidneys, bones, and other body systems. Also, most high-protein diets are also high in fats and cholesterol, both of which are detrimental in large amounts.
The most concentrated sources of protein are flesh sources, such as beef, chicken, turkey, and fish. However, as mentioned above, even eating a variety of vegetables can provide your body with all the amino acids it needs to operate properly. The best sources of protein are legumes, soy, grains, and low-fat fish and poultry.
One last note: protein diets are popular, but can be detrimental to your health. While they are more effective than a low-fat, high carbohydrate diet in the first six months of dieting, over longer periods of time the weight-loss results even out. With the damage a high-protein diet can cause to your body, I recommend staying away from such a diet. The best way to lose weight is to eat a low-fat diet of fruits, vegetables, and grains, and to exercise regularly.
Protein is fundamental to your health, but easy to supply to your body. Enjoy it, but don’t overdo it.
Resources:
- Protein in diet [www.nlm.nih.gov]
- Protein: Moving Closer to Center Stage [www.hsph.harvard.edu]
- Protein, proteins and amino acids for health fitness [healthfitness.com.au]
Other news
- Garbage in… What you eat for breakfast sets tone for day [www.msnbc.msn.com]
- Is this bluetooth enabled? Study finds fear ‘on-off’ switch in brain [www.msnbc.msn.com]
- In other words, be diligent: Study: ‘Self-Regulation’ Keeps Weight Off [www.cbsnews.com]
From the editor
I am (finally) back from Australia and settling back into life in the US. I’m still falling asleep at 2am every day, but at least I’m waking up at a reasonable hour now.
I had originally wanted to have a feedback page and bookstore available to you by this issue, but I’m running about a week behind on that. Look for an announcement here in the next issue 
Hope you’re having a great fall! Enjoy all the pumpkin foods that are showing up in abundance right now!
Healthy thoughts,
Jeff
