Protein the Power Nutrient – Stripping Away the Uncertainty

As the new year approaches, I’m preparing for the annual upswing in my business.  Soon the phone lines will be lit up with weight-loss seeking men and women in need of the quick-fix.

It reminds me of the phenomenon a few years back, when high-protein diets were the rage.   Come January 1 you could not walk down the street, read the paper, or watch TV without falling victim to the onslaught of ads for low-carb, high-protein diets.  I’ll never forget the billboard from a local home decorating store that advertised “LOW-CARB PAINT!”.  That was hilarious.

If you’re considering a weight loss regimen for 2010, I’m here to inform you that there are better ways to get results than to focus on deleting or adding one food group to your diet.  In fact, dieting is not the answer at all.  But I will hold that for a future conversation when I launch my new book in a few months.

Until then, please allow me to educate you, so that you can embrace protein as a balanced part of your diet, rather than the end-all approach to shedding those unwanted pounds.

Protein has found itself in the nutritional hot seat for years.  Some believe that a diet made entirely of protein is the way to go, while others suggest that limiting protein will reduce the amount of fat in your diet, thus promoting weight loss. As a result, many of you are either overdoing your protein intake, or consuming an inadequate amount and failing to meet your body’s nutritional requirements.

Part of the problem is that that you jump into high or low protein diets, without really knowing the role protein plays in supporting optimal function and health.

So what exactly is protein you ask?  Let me explain.

Protein is one of three macronutrients (the other two being carbohydrates and fat), that provides the body with energy in the form of calories.  Protein is vital to human survival as it is involved in many different processes within the body.

Proteins are composed of many smaller components called amino acids.  There are roughly two dozen amino acids, which combine in different ways to perform various functions.  Of these amino acids, there are 10 that are essential (including tryptophan, phenylalanine, leucine and others), that we must get from food – in other words, our body does not produce these amino acids on it’s own.  Without an adequate intake of essential amino acids, the body’s functions are compromised, leading to a loss of health, energy and vitality.

What does protein actually do for your body?

The simple answer is that it does A TON! Below is a brief list of protein’s important functions:

• It is important for the growth and development of all body tissues.
• It acts as an energy source for the body, providing more constant and stable energy than carbohydrates, as well as an increased metabolism through a more complex digestion process.
• It is the major source of building material for muscles, blood, skin, hair, nails and internal organs (heart, brain, kidneys, liver, etc).
• It is a component of hormones and neurotransmitters, which control many body functions such as growth, sexual development, mood and metabolic rate.
• It regulates fluid concentrations and acid-base balance in the blood and tissues.
• It transports fats, fat-soluble vitamins, and steroid hormones in the blood.
• The protein enzyme functions to assist the body’s chemical reactions, such as digestion, organ and tissue growth and repair, brain activity and cellular energy production.
• It active in the immune system as antibodies and antigens.

So what happens if you don’t get enough protein?

Many of you have probably noticed that if your diets lack a substantial amount of protein, you feel tired, sluggish, and unsatisfied.  Other effects include:

• Edema (fluid retention/swelling)
• Thin/brittle hair, nails and skin
• Reduced/Slow metabolic rat
• Increased hunger and cravings
• Poor wound healing

How much protein do you actually need?

For maximum energy levels and health, women need around 15-20 grams of protein at each meal. Men need slightly more with around 20-25 grams per meal, and children only need about 13 grams per meal.

What are your best sources of protein?

Protein can be found in a variety of foods, including grains and vegetables.  Yet certain foods have a “complete” level of protein because they provide all ten essential amino acids. These foods include:

• Dairy products
• Poultry
• Eggs
• Fish
• Meat

If you are trying to lose body fat, reduce inflammation, and manage cholesterol, you will want to minimize your intake of proteins that are high in saturated fats by focusing on lean sources of protein such as:

• Low-fat dairy products (less than 7g per serving)
• Fish
• Lean cuts of meat (loin and round cuts)
• Beans (kidney, black, pinto)

My staff writer, Chelsea, is a vegetarian, so naturally she won’t be able to eat as much protein, right?

Wrong! Getting an adequate amount of protein is just as important for non-meat eaters as it is for our omnivorous friends and there are plenty of ways to add protein to your diets. Try these protein packed foods:

• Lentils and rice
• Nuts and wheat
• Beans and corn
• Greek Yogurt
• Peanut/Almond Butter
• Protein packed cereal (such as Kashi Go Lean Crunch)
• Protein shakes (such as JuicePlus Complete – www.maxjuiceplus.com)

Now if weight loss is your goal, including adequate protein with each meal/snack will rev up your metabolism and burn more calories through a slower and more complex digestion. This also prevents hunger by keeping your stomach full for longer, and maintains a stable blood sugar for hours after eating.

Next week I’ll be talking more about how to balance your plate with all the macronutrients – an important lesson for you and your kids!

Have a Happy New Year and I’ll look forward to hearing about your plans for a healthy 2010!