The Power Of Protein And Why It's Important To Get Some In Your Diet
A diet rich in protein has many health benefits. But are animal or plant proteins healthier for you?
Protein is good for your muscles, reduces hunger pangs, boosts body metabolism, helps your body repair from injury and is an important source of essential amino acids and minerals, including iron. “Protein is a key part of any healthy diet” explains dietician Nicole Dynan, an Accredited Sports Dietician and Spokesperson of Dieticians Australia. “You need protein for healthy muscles, skin, bones and hair. It’s also used by your body to make hormones and enzymes that power many functions in your body.”
There are many great vegetarian recipes and vegan recipes around now, so it’s not hard to eat less meat. But should you? Should you eat animal proteins or choose recipes based on plant proteins? And since we are asking questions – how do you know you are getting enough protein? Or eating too much of it?
“The evidence shows the source of the protein you eat is more important than the amount of protein you eat,” says Nicole. “It is healthy to eat less red meat and processed proteins such as hamburgers and sausage. Instead, try to eat protein from fish, poultry, beans, lentils, nuts and seeds.” Here are protein-rich and heart-healthy recipes to try.
Gastroenterologist Dr Pran Yoganathan says he reminds his patients to eat protein at every meal for optimal health. “Animal-based proteins are full of nutrients. Milk, fish, eggs and dairy help us meet our nutrient requirements for essential micronutrients such as iron, calcium, vitamin B12, zinc and omega 3 fats.”
In SIngapore, it’s thought 22 per cent of non-pregnant women aged 15-49 have anaemia. In the younger age group, iron deficiency anaemia is more common in females than males - and it’s mainly due to excessive menstrual loss with inadequate iron replacement. Other recent studies show that nearly three-quarters of Singaporean women are iron deficient in the early third trimester of pregnancy. So it’s clearly important to eat enough iron-rich food like protein.
Animal proteins are a complete source of essential amino acids. So if you eat mainly plant-based foods, you need to be clever about combining different plant proteins to get the most benefit.
Nicole explains,, “The nutritional quality of protein is determined by the number of essential amino acids it contains. Combining incomplete but complementary sources of protein creates a complete source of protein for your body. For example, you can combine lentils and brown rice.” To find out how to combine vegetable proteins for maximum efficiency, look here.
We require two to three serves of protein every day. And it is a good idea to spread your consumption by eating protein in two or three meals. This stops you feeling hungry and lightheaded, and helps your body digest the protein better.
“Spreading the protein throughout the day improves protein synthesis, which is essential for the body’ growth and repair processes,” explains Dr Yoganathan.
High protein or Keto diets have become a popular way to manage weight. People who want to lose weight may cut out rice and bread and eat more meat, for example.
But Dr Yoganathan says it is also important to eat some healthy fats such as olive oil, seeds and nuts. He also promoted healthy carbohydrates, including greens and fruits.
He explains,“Humans have relatively high energy requirements due to our large brains and busy lives. Protein is an essential part of our diet, but it cannot supply all of the nutrients and energy we need every day.”
Whatever kind of protein you choose, experts agree it’s important to choose whole foods and avoid processed foods. Says Dr Yoganathan, “The fundamental reason that we eat food is to get energy and nutrients like fatty acids, vitamins and minerals. So eat more foods that contain energy and nutrients, and less of the empty processed foods that don’t.”
Try these healthy protein hacks
Have a piece of lean meat, fish or chicken two to three times a week. The serving should be about the size of the palm of your hand.
Add an egg to your morning breakfast
Snack on protein-rich foods like yoghurt, lassi, hummus, cheese, nuts, beancurd like Douhua dessert, edamame soya beans and lentil dahl
Add raw and toasted nuts and seeds to salads, stir fries, soups and curries
Eat vegetable proteins with fresh fruit or greens. Vitamin C in fruits and vegetables helps your body to absorb plant proteins more efficiently.
Text: Bauer Syndication/ARE Media