Not all Protein is Equal

By now, everyone knows how vital it is to get enough protein in your diet. Protein is essential for the structure, function, and regulation of the body. Protein is involved in virtually every single biological process and is critical for maintaining overall health and well-being at every stage of life. The key thing to know is, it's not how much protein you consume or even the total protein content BUT it's the amino acid profile. So what does that mean? In simplified terms, quality (type) over quantity. Let's break it down and get the facts:

When I lived in LA, I was mostly a vegan with fish and grass fed beef added once in a while. I hadn't been working out like I used to pre-pandemic and I knew I had gotten skinnier. (Scrawny!) Since I moved to Alabama and really put a focus on my health, I realized how truly skinny I had become. The full wall mirrors at my gym did not lie. So, I started working out more with a lot more weights. My appetite skyrocketed. I was so hungry all the time. I started eating more protein. Especially eggs, nuts, fish, beans, turkey, and much more grass fed beef. I'm not much of a chicken fan but I'll eat it if I crave it. (To my vegetarian & vegan friends, I'm definitely not telling you what you should eat or not eat. I'm sharing my experience. Please, Keep Reading!~) I immediately felt fuller longer, I slept better, and had less brain fog. I wanted to find data that validated what I had discovered and was experiencing.

Interestingly, there are a multitude of recent studies that concluded how imperative it is for women in perimenopause, actively in menopause or post-menopausal to get the adequate amount of protein daily. It is crucial for the synthesis of hormones and enzymes. Hormonal changes during menopause, including a decrease in estrogen levels, can impact bone health and metabolism. Consuming enough protein also promotes feelings of fullness (satiety) and blood sugar control aiding weight management. So many of my friends had talked about the weight they put on when they entered this life change. Well, here was actual, factual data on the reason why.

For aging men, protein intake plays a crucial role in maintaining muscle mass, strength, and overall health. As individuals age, there tends to be a natural decline in muscle mass and function, a phenomenon known as sarcopenia. Adequate protein intake, combined with resistance exercise, can help mitigate the effects of sarcopenia. For me, I leaned more toward the symptoms aging men experienced. In perimenopause and menopause I lost weight, lost muscle mass, and my body density decreased. When I added more dense, complete proteins, I was able to slow that process and start to build again. (and importantly, I also added weights and more weight bearing exercises).

While getting adequate intake is an important consideration, it is not the only consideration.

Protein is a macronutrient composed of amino acids, which are the building blocks of the body. There are 20 different amino acids, and the body can produce some of them on its own. However, there are nine amino acids that the body cannot produce, and these are termed "essential amino acids" because they must be obtained from the diet, are crucial for various physiological functions, and are vital for proper health. Those “essential amino acids” can ONLY be found in a Complete Protein. Complete Protein refers to a food source that contains all nine essential amino acids in adequate amounts.

Here are some sources of complete proteins:

Meat and Poultry:

Chicken

Turkey

Beef

Pork

Lamb

Fish and Seafood:

Salmon

Tuna

Cod

Shrimp

Tilapia

Eggs:

Eggs, especially egg whites, are a complete protein source.

Dairy Products:

Milk

Cheese

Yogurt

Cottage cheese

Plant-Based Sources:

Quinoa: A grain that is a complete protein on its own. (Such a versatile food. I add it to my salads for lunch or dinner, scramble it with eggs, plate it with grilled chicken or fish to make my meals more filling and delicious.)

Soy Products:

Tofu

Tempeh

Edamame

Soy milk

Buckwheat: Despite its name, buckwheat is not related to wheat and is a complete protein.

Chia Seeds and Hemp Seeds: These seeds are complete proteins and can be added to various dishes.

Amaranth: A pseudocereal that is a complete protein.

Combining Plant-Based Proteins:

While most plant sources are not complete proteins on their own, combining different plant-based foods can provide all essential amino acids. Examples include:

Beans with Rice: Combining legumes with grains.

Hummus with Whole Wheat Pita: Combining legumes with whole grains.

Peanut Butter on Whole Grain Bread: Combining legumes (peanuts) with whole grains.

In case you're wondering what an Incomplete Protein is, here are examples of foods that are considered incomplete protein sources:

Legumes

Nuts and Seeds - Except, weirdly and surprisingly Pistachios! Don't stop eating nuts and seeds because they aren't a complete protein. They are an excellent source of good fats, calories. Plus, they're yummy!

Grains

Vegetables

Fruits

Tubers and Roots

Tiny Tip: EAT. I eat throughout the day. Little snacks here and there and, two to three meals a day. That keeps my blood sugar stable and my craving are greatly reduced. Hunger is my enemy. When I am hungry, I'll grab whatever is quick and easy and usually that's something sugary, processed and/or nutrient deficient. Those types of foods make me crave more of the same. I keep pistachios in my car and I always have hummus (homemade OR one made with olive oil only), crackers and vegetables on hand for a quick satisfying snack.

Remember that it's not always necessary to consume all essential amino acids in one meal, as long as you get a variety of protein sources throughout the day. For vegetarians and vegans, paying attention to protein complementarity by combining different plant-based protein sources can help ensure adequate intake of all essential amino acids.

Questions? Reach out:  sandy@flynnholistic.com