Do you know your proteins?
Proteins are one of the three main components or macronutrients of all foods. The other two are carbohydrates and fats.
Proteins have many functions, including repairing bones and muscles, building cells, and helping with the immune system. Proteins also serve as a fuel source. They constitute about 15% of its weight.
What is protein?
proteins they consist of chains of amino acids, which are simple organic compounds. These small molecules are contained in many of the foods you eat. During digestion, they are broken down into individual amino acids. These are then absorbed into the bloodstream and distributed throughout the body, where they are used for various purposes.
There are at least 500 known amino acids. However, only 20 are used to make proteins. Different foods contain proteins made up of different amino acids.
Also, your own body synthesizes many amino acids from other compounds. However, there are nine amino acids that your body cannot create from its own internal resources. These are known as the essential amino acids since they have to be obtained in the food you eat.
Of the eleven remaining amino acids, five are known as dispensable amino acids because they do not need to be ingested at all, as they can be synthesized internally under all circumstances. However, six are classified as conditionally essential, meaning their synthesis within the body might not take place when you have problems with your metabolism, the biochemical changes that occur in your body.
Some protein sources, such as meat, provide the full range of essential amino acids. These foods are said to be ‘complete’. ‘Incomplete’ proteins are low in one or more essential amino acids. Beans and tofu, for example, are incomplete sources of protein because they contain lower amounts of some essential amino acids.
protein sources
You get protein by consuming plant and animal products. On average, foods made from plants contribute more than 60% of the total amount of protein consumed worldwide. But in northern Europe and North America, animal-derived foods provide about 70% of the protein consumed.
Most meat, eggs, fish, and dairy products are complete protein sources, proteins that contain all nine essential amino acids. So if you eat some meat, you can be pretty sure you’re getting all the amino acids you need.
Whole grains and cereals also provide protein, and many of them contain relatively high concentrations (more than 7%) of protein. These include buckwheat, oats, rye, millet, corn, rice, wheat, bulgar, sorghum, amaranth, and quinoa.
But the proteins provided by whole grains and cereals are incomplete, that is, they do not provide all the essential amino acids. The missing amino acids can be obtained from other plants, such as vegetables, legumes, nuts, and seeds. Many of these have higher concentrations of amino acids compared to whole grains and cereals and are more complete sources of protein.
In fact, whole soybeans, which come from soybeans and are found in soy milk, tempeh, edamame, and tofu, provide you with all the essential amino acids, just like animal protein. It is used instead of meat in some vegetarian dishes.
In addition to soybeans, examples of plant foods that contain more than 7% protein include lentils, kidney beans, navy beans, mung beans, garbanzo beans, cowpeas, lima beans, pigeon peas, lupins, kidney beans, almonds, Brazil nuts, cashews, walnuts, walnuts, cottonseeds, pumpkin seeds, sesame seeds, and sunflower seeds.
Roots and tubers such as yams, cassava, and sweet potatoes, as well as plantains and fruits, are poor sources of protein and essential amino acids. In fact, the protein content in these foods is between 0 and 2%, well below the 7% or more of many vegetables, legumes, nuts and seeds.
Since most of the protein you get from plant sources is incomplete, vegetarians and vegans need to eat a variety of plant proteins to ensure they get enough essential amino acids. However, the American Dietetic Association maintains that a plant-based diet will provide adequate protein without having to eat any particular combination of foods.
Most nutritionists have a contrary opinion. Because certain plants contain particular amino acids but not others, they say, it is necessary to combine various vegetables in a way that ensures you get all nine essential amino acids. This is known as a “balanced” meal.
Many nutritionists are of the opinion that vegans should ensure that they get all the essential amino acids in the course of a day, rather than in one meal, that is, they should eat a “balanced daily diet.”
Achieving a well-balanced meal or a balanced daily diet probably requires a fairly advanced knowledge of nutrition. You would need detailed knowledge of vegetables and the amino acids they contain. For me, a diet containing moderate amounts of ultra-lean meat is much simpler.
You can also get protein from protein powders which are manufactured sources of protein based on casein, whey, egg, rice and soy. These protein powders are primarily intended as additional sources of protein for bodybuilders.
What does protein do in your body?
Proteins are the most common types of molecules in your body, after water. Your body needs them for growth and maintenance.
Protein is the main structural component of all the cells in your body, the cells of your muscles, organs, hair, and skin. Proteins are also used in membranes and are necessary in the formation of blood cells.
Broken down into amino acids, they are used in building muscle tissue and repairing damaged cells. They are also used in the manufacture of hormones and other molecules essential to life.
Protein is only used for fuel when carbohydrates and fats are running low.
How much protein do you need every day?
Most users get plenty of protein in our diets and don’t need to worry about deficiencies. But strict vegetarians, vegans, and seniors may be at risk of not having enough protein. Warning signs include weight loss, tired muscles, and decreased muscle strength.
Our bodies don’t store protein in the same way that they store carbohydrates and fat, so you need a constant supply of protein every day. But how much you really need depends on your gender, age and weight, and how active you are.
The amount of protein needed will also vary according to individual circumstances. Being very muscular increases the need for protein. Children need more protein for growth and development, while women need more during pregnancy or lactation. Anyone whose body is recovering from trauma or after an operation needs more protein.
According to US and Canada Dietary Reference Intake Guidelines, to avoid a deficiency, women ages 19 to 70 should consume 46 grams of protein per day, while men in the same age range need 56 grams of protein per day. Of course, this figure is for a non-athlete.
The generally accepted daily amount of protein in the diet, for a normal sedentary person, measured as the amount of protein ingested per kilogram of body weight, is 0.8 g/kg. This suggests that if you weigh 70 kg, you should eat 56 grams of protein per day.
Protein can help repair muscles after exercising. Many studies show that taking protein-rich foods or drinks soon after exercise helps build and restore muscle. But protein is only part of the story. The key nutrient for building muscles is carbohydrates.
However, several studies have concluded that active people and athletes may need more than 0.8 g/kg of protein per day due to increased muscle mass and sweat loss. The extra protein is also needed for body repair and as a source of energy.
The suggested amounts vary between 1.6 g/kg and 1.8 g/kg, while a proposal maximum daily protein intake would be approximately 25% of energy requirements, ie approximately 2 to 2.5 g/kg. However, the investigation is ongoing and many issues remain to be resolved.
What foods should you eat to get protein?
As a person with type 2 diabetes, your concern goes far beyond the question of how much protein you get in your diet.
If you’re following the diet I’m using to successfully beat or reverse my diabetes, you’re eating natural, unprocessed foods that are low in sugar, fat, and salt, high in fiber, and digested slowly. You are excluding eggs and all dairy products from your diet. Plus, you’re drinking copious amounts of water to help absorb all the fiber you’re taking in on this plant-focused diet.
With this diet, your protein intake will surely not be deficient.
Animal protein in the form of meat and fish will always provide complete protein. However, animal protein can damage the kidneys. Plus, you usually arrive on your plate full of a lot of fat that will destroy your efforts to beat your diabetes unless minimized.
The trick is to limit animal protein to very lean meats, such as round steaks, pork cuts from which the fat can be trimmed, skinless white meat (breast) chicken, and fish with the skin removed. This will give you plenty of complete protein and only moderate amounts of fat.
You can also get complete protein from soy products like soy milk, tofu, tempeh, and edamame. You can find soy dishes at health food stores and (sometimes) in the health food section of your local grocery store.
Many beans contain a lot of protein, often more than 7%, although it is incomplete. However, when you combine beans with a variety of vegetables, you can be sure you’re getting all the essential amino acids.
It is essential that the protein you consume is not accompanied by fat, especially saturated fat. To make sure you don’t miss out on fiber and other important nutrients, you should include grains and vegetables in your diet. These will also provide plenty of protein, albeit incomplete. But if you combine several vegetables on your plate you can be sure that you are getting most of the essential amino acids.
You should also include roots, tubers, and fruits in your diet, even if they don’t provide much protein. However, they do provide many other nutrients needed by a type 2 diabetic.