Thomas Arend, RD, registered dietitian, Parkview Regional Medical Center, explains how adding more protein can benefit health, but it should be balanced in your diet.
Macros making headlines
Protein is the latest buzz in nutrition. From snack bars and treats to infused coffees, milkshakes or smoothies and from campaigns urging you to eat more meat, protein is in the spotlight.
Part of this push comes from the federal government's updates to the U.S. Dietary Guidelines earlier this year that raised recommendations for daily protein intake.
That change nearly doubled the recommended range for Americans, increasing from 0.8-1 grams of protein per kilogram of weight to 1.2-1.6 grams per kilogram. That equates to about 109-145 grams of protein today for a male at the U.S. average weight of 200 pounds, or 93-123 grams for women at 170 pounds.
Although the change represents a significant increase in recommended daily intake, the new guidelines are pretty reasonable for most adults.
The previous recommendations were based on science and focused on the bare minimum amount of protein a healthy person needs to eat so they don’t have to break down their own cells. Most people will benefit from following the new recommendations depending on their lifestyle.
Protein builds your body
Protein is important in your diet because it’s a primary building block for your body. It's what makes up your whole body. All your cells are made of protein, so you need to get enough to replenish them.
Although it seems as if protein is being added to just about any food recently, the best sources of protein in your diet are going to come from basic, natural foods. These include meat, poultry, fish, beans, lentils and hemp hearts.
Meat products typically have higher protein content than plant-based proteins like beans, lentils, or peas, and the body is more efficient at breaking down and using the protein from meat products than from plant products.
How much protein you really need in your diet can depend on multiple factors, so there’s no single number that works for everyone. A person who is mostly sedentary will need less protein in their diet than someone who is strength training to build muscle or very active in fitness.
Older individuals should also try to eat more protein because their digestive system becomes less efficient as they age, and their ability to metabolize protein decreases. An older adult man won't metabolize or use those 80 grams the same way a younger guy does, so his protein needs are higher.
Balance your diet
Boosting your protein intake can be good for your health, but you need to be mindful of what else you’re getting along with it. Foods that are high in protein may also come with high amounts of other ingredients that aren’t great for your body or may be missing other essential nutrients that you need.
For example, red meat, like beef, has a lot of protein, but it can also have a higher saturated fat content, which you should limit in your diet. Meanwhile, if you’re chowing down on protein-rich foods but not eating fruits or vegetables or grains, you could be missing out on other important nutrients. Vitamins, minerals, phytonutrients, fiber, heme iron, and more are also why getting protein from natural sources is better than from powders, supplements or highly processed foods.
Processed foods like lunchmeat, canned meat, beef sticks or sausages are more likely to come with more sodium and other additives. Fish is a great choice because, on top of protein, it contains many essential fatty acids, but any natural meat can be a good protein source when balanced in your diet.
Don’t overdo it
Avoid putting all your proteins in one basket by focusing on just one type of food, like only eating piles of eggs for all your protein, for example.
It’s important to diversify your protein sources. Doing so, you'll get benefits from everything else in those foods, in addition to the protein. The more varied your diet, the more beneficial it will be to your overall health.
Increasing your protein intake usually won’t harm your body, but take it slow and be mindful of what you’re eating. Protein digests more slowly, so if you eat too much, you’re going to have some gastrointestinal upset.
Your body produces enzymes to break down protein, so you need to give your body time to ramp up production to meet your new diet.
Individuals with late-stage kidney disease should also be cautious, however, as too much protein can cause damage. Those people should check with their doctor before making any significant changes to their diet.
For more articles like this, visit our Nutrition and Recipes section on our blog, The Parkview Dashboard.
