The vital role protein plays in the health of your body

During this time, when a lot of us are spending more time at home, I have noticed that people are paying more attention to what they are eating and are often looking to improve their nutrition, as we know more and more that nutrition has a huge impact on our health and well-being. As many of you probably know, the new Canada Food Guide showed three food groups — proteins, fruits and vegetables and grains.

So, in this article, I will be exploring proteins — what exactly is a protein, what is the difference between a complete and incomplete protein, what is the role of protein within the body, and what are the various sources other than meat that we can include in our diet? How much protein should we be eating daily, and are there periods in our lives when we may need a little more than usual?

Proteins are considered the building blocks of the body, as they are found in just about every cell, including bones, muscles, tendons, teeth, and hair. They are also part of the process which carries and delivers oxygen around our body, and they play an important role in the production of enzymes, which are vital for the many chemical reactions which are constantly taking place.

These amazing proteins are composed of amino acids; in total, the body needs a little over 20 amino acids to create these building blocks. Fortunately for us, our body produces 11 out of the 20 or so amino acids. This means that we need to provide the body with the other nine through the food that we eat. These nine amino acids are generally known as essential amino acids.

There are certain foods, such as red meat, chicken, fish, dairy and eggs, which are known as complete proteins as they contain all nine of the essential amino acids. When we eat these foods, we automatically receive all the proteins our body requires. However, other foods, such as legumes, grains, rice, oats, corn, nuts, and seeds, contain some of the nine essential amino acids.

So, how can we ensure that when reducing our meat consumption, we still have a dietary source of complete protein? We can do this by combining foods, such as:

• grains (quinoa, brown rice, oats, barley) with legumes (beans or peas)
• nuts and seeds with grains or legumes
• whole wheat bread with nut butters

Rest assured, they do not have to be eaten at the same time; however, they do need to be consumed within the same day, and the body can then combine and utilize them as complete proteins. If you’re looking for an easy and convenient way to supplement your protein intake, you can buy protein shakes and puddings to help meet your daily needs. These options are a great addition, especially for those on the go or looking to ensure they are consuming enough protein.

The National Academy of Medicine recommends a daily protein intake of 7 grams per 20 pounds of body weight. So, the average 140lb adult would need to consume about 50g of protein daily. Bearing in mind that the average apple weighs about 200g, it is easy to see that you may be eating a little more than you really need.

Red meat is very taxing on our digestive system; it can take up to 12 hours to be properly digested and may also result in a build-up of nitrogen in the body if it is part of your daily diet. Nitrogen is normally eliminated by the kidneys. People who have had kidney disorders are generally required to eat a low-protein diet to take the pressure off the kidneys.

However, there are other times during our lives when we may find ourselves in need of a little more protein, such as recovering from surgery, after trauma or during pregnancy and breastfeeding. The requirements will vary depending on everyone’s situation, but this is something to keep in mind when meal planning.

There are several advantages of bringing in different sources of protein to our diets, not only does it take a little pressure off our wallets, but it is known that protein from grains, legumes, seeds and nuts help to reduce the risks of various chronic health conditions such as heart disease, diabetes, obesity and bone-related issues.

If you enjoy red meat, start by swapping it for leaner meats such as poultry or fish, then graduate to the other protein sources mentioned.

I really love this mango and chickpea salad as not only does my family enjoy it but it is so quick and easy to make, the colours make it so appealing to the eye, and the dressing has that little zest which is really tasty.

Send your nutrition questions to susan@susanalsembach.com

Header Photo: Mark DeYoung, Unsplash