All About Protein

By Dorothy Edison

Protein is almost as important to our composition as water—it makes up between 50 and 75 percent of our bodies if you remove the H2O. However, it’s been a difficult biological component to study. So far scientists still dissent on how much is the right amount, what exactly protein does, and what its relationship to diseases and dieting are. As someone who is concerned about health, here’s a little bit about protein that can make your dietary decision-making a little bit easier.

Something scientists are certain about: bodies do need protein! In some countries, people are dying from protein deficiencies. Lack of protein can also be a culprit in growth failure, loss of mass in muscles, weakened immunity, and decreased heart and respiratory system health. In developed countries, getting plenty of protein doesn’t pose any problems, as a variety of foods is readily available and consumed by the average meat-eating person.

So what do proteins offer our bodies?

The building blocks of proteins are called amino acids. The “essential” amino acids are those that the body must obtain through food. The “unessential” amino acids can be manufactured in the body. The body needs a variety of these amino acids to perform its diverse tasks. In order for your body to get all of the amino acids it requires, it is important to understand “complete” and “incomplete” proteins.

Complete proteins are just what their name suggests—complete. They contain all of the essential amino acids. These can be found in meat, poultry, fish, eggs, and milk. Incomplete proteins contain only some of the essential amino acids. They can be found in legumes, grains, and leafy greens. This is important information for vegetarians. To get enough protein and essential amino acids, it is vital that a vegetarian diet include an assortment of sources for protein on a daily basis. The body does not store amino acids and must have a constant supply.

Protein and its affects on disease have not been studied intensively. However, one major study seems to indicate that women who eat enough protein (about 110 grams per day) were less likely to suffer a heart attack or develop heart disease than women did not eat such large quantities of protein.

High Protein Diets

The high-protein diet was, for a time, the newest thing in the diet fashion world. Unlike some other diet solutions, it appears that the high-protein diet may have some credibility.

Why is this the case?

High-protein foods slow the movement of food, delaying the sensation of hunger. Also a factor is the body’s use of more energy digesting proteins than fat or carbohydrates, thus burning more calories. It must be kept in mind that this diet only seems to be more efficient in the first six months.

When considering your protein intake, also consider the other nutrition content of the food you eat. Some high-protein foods are also high in fat. If you eat meat, try lean cuts or fish as a source of protein. Low-fat or skim milk is a good alternative to fattier milk. If you don’t eat meat, or even if you’re trying to reduce the fat in your diet, try eating a variety of grains and legumes.

As knowledge about protein grows, no doubt its part in a healthy diet will become clearer. However, supplying yourself with the basic information can increase your well-being and make you more aware of what your body needs in order to function.

© DoItyourself.com 2006