Most of us probably understand that protein is an essential building block for muscles, tendons, organs, and skin, as well as enzymes, hormones, neurotransmitters, and various molecules that serve many important functions in our bodies. Yup! Protein is important. And we get it by eating plants or animals.
We tend to think we need a lot of protein. Most Americans eat about 100 grams of protein a day. Would you be surprised to know that that is about twice as much as we need? The average woman needs about 46 grams of protein a day, while the average man needs about 56 grams of the stuff. What happens when our bodies have used all the protein they need? Those unused protein calories are stored as fat. Ouch!
Let’s break it down a little bit more. Proteins are made up of chains of organic nutrients called amino acids. There are only 20 of these amino acids, and they are linked together in different combinations in the different kinds of foods we eat. But you may not know this–those 20 amino acids are the same, whether they come from plants or animals.
Does that mean all protein is pretty much the same, no matter where it comes from? Well, consider this–a recent study of 6,381 American adults aged 50 and older showed that eating a diet high in animal protein led to an earlier death. Participants who ate the most animal protein had a vastly increased incidence of death due to heart disease, a 5-fold increase risk of death related to diabetes, and a 4-fold increase in death related to cancer during their lifetime. Yikes!
On the other hand, risks for death were diminished or absent when protein sources were plant-derived.
Why would it matter where the protein comes from?
Well, it turns out that the delivery method of protein is the important thing. Plant-based foods (fruits, vegetables, beans and whole grains) contain fiber, and we need fiber to maintain our health. High fiber foods aid with digestion and either provide or help deliver many of the essential nutrients our body’s need. Meat, on the other hand, has no fiber. It has protein, but it has lots of other stuff that you really don’t need.
Meat contains saturated fat which contributes mightily to increased risk of stroke and heart disease. Plant-based protein has none. And, plant-based foods carry none of the additional pharmaceutical and carcinogenic baggage like antibiotics, anti-inflammatories, steroids, nitrates or nitrites associated with animal agriculture.
Does that mean we can get enough protein if we don’t eat meat? Well, as the Physicians Committee for Responsible Medicine said: “A variety of grains, legumes, and vegetables can provide all of the essential amino acids our bodies require.”
At Grown-up Kitchen, you’re about to discover that eating predominantly plant-based meals can lead to a discovery of flavors and textures that will make you wonder why you ever ate meat in the first place.
And, you’ll be healthier for it.”