Every cell in your body contains proteins composed of amino acids used to repair all the tissues in your body. According to Alena Kharlamenko, a registered dietitian, protein helps “build muscles, produce new cells, regulate hormones and enzymes, heal wounds, and promote immune function.”

Protein is considered the most important macronutrient in building muscle. This can elevate your metabolic rate. It also helps you feel full longer, so it is great for those wanting to lose weight. However, the body does not store protein; it depends on your diet to provide adequate amounts.

Let’s look at the healthiest ways to get this protein.

 

Animal Protein

Meat is a great source of protein if you buy quality meat. You can determine its quality by considering how the animal was raised. Find out what it ate and how it moved. These things impact your health; it is not just in the animals' best interest to be grass-fed or free-range.

Mother Earth News compared eggs from free-range chickens with those produced commercially. Free-range eggs had:

• 2/3x more Vitamin A
• 2x more Omega-3
• 3x more Vitamin E
• 7x more Beta Carotene

In addition, grass-fed beef contains higher levels of vitamins, antioxidants, and anti-inflammatory Omega 3 fatty acids than conventional beef.

  

What about Plant Proteins?

Plants contain many necessary nutrients, however, they are not considered a complete protein. They lack one or more of the essential amino acids. While you can get the nutrients you need without eating meat, it takes care to get everything you need.

Unfortunately, plants contain compounds like oxalates and phytates which hamper your body's ability to absorb key minerals like zinc, magnesium, calcium, copper, and iron. Vitamins in plants often come in less active and bioavailable forms than meat. Anyone who thinks plant proteins are superior or equal to those from animals may want to consider the following example. 

To get the same amount of protein in 4 oz. of steak (181 calories) from rice and beans, you need to eat 12 ounces of kidney beans and one cup of rice! That would give you 638 calories with 122 grams of carbs.

As I mentioned above, getting the nutrition you need can be done with a plant-based diet, however, you must be intentional about getting the nutrients your body needs. Here are some plant-based options for protein.

• Whole, organic, non-GMO soy products such as tofu. (Please do NOT rely on products containing soy protein isolates or concentrates that are found in soy burgers, meatless chicken, and protein bars.)
• Nuts & seeds 
• Beans & lentils (if your body tolerates them well.)
• Quinoa, rice, and other grains
• Some plant-based protein shakes may be useful, but check the ingredient list carefully! 

This Vegetarian and Vegan Guide was created by Mark Hyman, M.D. It is a great resource for vegans and vegetarians trying to eat healthy.

 

 

How to Buy Quality Protein

Companies spend a lot of money each year marketing their products. The terms used can be confusing for consumers. The following chart can help you decipher these terms, so you know what to look for when you shop.

*For more about these terms check out our Protein Guide.

 

Amount of Protein

Ideally, people would consume one serving of protein with each meal (one serving of protein is roughly the size of the palm of your hand or a deck of cards). However, each person’s body and activity level are different, and protein needs will vary. Start by aiming for at least 25-30 grams/meal. 

Then, listen to your body! It is the best indicator of how much protein is right for you. If you don’t eat much protein, consider adding some to see how it makes you feel. If you eat a lot of protein, does it sit well with you?

  

The Importance of Nose-to-Tail Eating

Many people in our culture only eat muscle meat: chicken thighs, steak, and ground meats. Our ancestors ate the whole animal though, and there are incredible nutrient and health benefits in utilizing this practice. 

Organ meat like liver is one of the most nutrient-dense foods. My sister gives liver credit for helping her body to heal when she was struggling with infertility (here is her story). If you are able to buy your animals by the quarter/half animal try to eat the organ meat too. One of my kids' favorite meals is "Beef Heart Stew"

Bone broth made from the bones of animals is great for soups, stews, or just drinking. The gelatin freed while it cooks is great for our hair, skin, and nails. It has a different amino acid profile than muscle meats and can help balance our protein intake. I love this article on how to use gelatin and why it's so good for you!

  

If you need help knowing how to give your body the nutrition it needs, feel free to ask me for guidance at your next appointment. 

Dr. Jamie

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