Protein 101

By Nancy Berkoff, RD, EdD

Almost everyone seems to have a protein opinion or a protein plan. It seems as if Americans have become obsessed with protein, almost to the exclusion of other nutrients, such as vitamins, minerals and water. Protein is an essential nutrient, and our bodies could not function without it.

That said, for healthy individuals, the US food supply generally allows for sufficient protein intake with well-planned meals. Ingredients such as nuts and nut butters, eggs, dairy, fish, meat, soy products, beans, lentils and seeds and fortified plant-based milks are just some of the many ingredients containing protein.

Let’s take some time to review information about all things protein, so we may make informed decisions.

Protein is made up of amino acids. Amino acids are the building blocks the body uses to form thousands of structures, including hair, skin, blood cells, immune system components and muscles. There are nine “essential” amino acids, meaning that the body needs them but is not able to build them on its own, so they need to be obtained from food. The essential amino acids are found in animal products and in plant-based combinations.

Protein can provide a feeling of satiety, making you feel full. The theory is that, since protein can make a person feel full, a meal that includes protein will help to prevent overeating.

The body cannot store protein, so it relies on a steady supply to continually repair body structures, such as muscles. However, eating protein does not equate with building muscle. Muscles need to be “stressed” (translation: exercised and used) to build up. Interestingly, carbohydrates are the nutrients needed to fuel exercise, so a balance of carbs and protein is necessary to build muscle. Spacing out daily protein is very helpful for the body, as large amounts of protein are hard for the body to process all at once.

It’s always best to work with your health care provider to determine your personal daily protein needs. Depending on the resource, a recommended intake for moderately active, healthy adults is 0.8 grams to 1.2 grams of protein per pound of body weight. It is not possible to “bank” protein, that is, to consume excess protein, as the body usually cannot use more than 30-45 grams at a time. Excess protein would be used by the body as fuel, rather than building material. Carbohydrates and fat are more easily processed as fuel than protein.

When the body uses protein as fuel, it can make the kidneys work much harder than needed, as well as flushing out much needed calcium. Some people may need more protein than others, such as when recovering from a serious illness or injury or exercising more than two hours a day.

So many people seem to think that protein shakes or specialized energy bars are needed to get high-quality protein. In reality, the body absorbs more protein through whole foods. Dairy milk or fortified plant milks, eggs and egg whites, cheeses, yogurt, lower calorie ice cream, meat, poultry, fish and seafood, all types of beans, nuts, nut butters, soy-based products and vegetarian combinations can be economical and convenient ways to include protein on the menu.

Oatmeal can have up to 10 grams of protein per serving, depending on the brand selected. Add a splash of milk and a sprinkle of nuts, and you add even more protein. Many cold cereals contain protein, as does the milk added to it. Cottage cheese adds protein to the menu. Paired with fresh or frozen fruit, cottage cheese is easily transportable for a fast meal or snack. Pistachios and almonds have lots of readily available protein; use them as a snack, or as a garnish for salads, cereals, pastas or rice. Lentils, black beans and garbanzos are high up on the protein scale.

Use any or all of them as the basis for a soup, a salad dressing a dip, a stew or chili. Tuna, chicken and turkey contain protein without a great deal of fat. Consider all the ways these versatile ingredients can be used in salads, stir fries, soups or chowders or sandwich fillings. Like a smoothie? Combine tofu (silken tofu is smooth and creamy) or Greek yogurt with fresh or frozen fruit for a homemade, real-food, protein shake.

Whey is an ingredient found in many of the popular “ protein shakes.” Whey is found in dairy products, including cheeses, sour cream, yogurt and milk. Little Miss Moffett was known to enjoy her bowl of cottage cheese, referred to as her “curds and whey,” with the whey being the watery component. Whey is often removed from dairy products, such as cheese, to dry the product. The dairy industry has always had a great deal of whey to find a use for. It was considered a waste product, due to it limited used, and was formerly used almost exclusively in animal feed, due to its high protein content.

The popularity of protein-enhanced foods has found a new use for whey. Whey-enriched foods may be helpful for people who need to limit their food intake, such as with bariatric surgery or undergoing chemotherapy. Healthy people can obtain the protein they need from attentive meal planning.

Select protein foods, allowing your body to absorb the maximum amount of protein with a minimum amount of physical stress (as in overworking the kidneys) and your taste buds to enjoy real foods!

Please contact the writer at foodprof2@gmail.com for nutrition and health questions or ideas for future columns.