The Protein Myth

PHYSICIANS COMMITTEE FOR RESPONSIBLE MEDICINE

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The Building Blocks of Life publicized over recent years. However, these diets are sup-
ported by little scientific research. Studies show that the

P rotein is an important nutrient required for the building,

maintenance, and repair of tissues in the body. Amino
acids, the building blocks of protein, can be synthesized by the
healthiest diet is one that is high in carbohydrate, low in fat,
and moderate in protein. Increased intake of whole grains,
fruits, and vegetables is recommended for weight control
body or ingested from food. There are 20 different amino acids and preventing diseases such as cancer3 and heart disease.4
in the food we eat, but our body can only make 11 of them. High-carbohydrate, low-fat, moderate-protein diets are also
The 9 essential amino acids, which cannot be produced by recommended for optimal athletic performance.5 Contrary
the body, must be obtained from the diet. A variety of grains, to the information on fad diets currently promoted by some
legumes, and vegetables can provide all of the essential amino popular books, a diet that is high in protein can actually con-
acids our bodies require. It was once thought that various tribute to disease and other health problems.
plant foods had to be eaten together to get their full protein
value, otherwise known as protein combining or protein com- • Osteoporosis. High protein intake is known to encourage
plementing. We now know that intentional combining is not urinary calcium losses and has been shown to increase
necessary to obtain all of the essential amino acids.1 As long as risk of fracture in research studies.6, 7 Plant-based diets,
the diet contains a variety of grains, legumes, and vegetables, which provide adequate protein, can help protect against
protein needs are easily met. osteoporosis. Calcium-rich plant foods include leafy green
vegetables, beans, and some nuts and seeds, as well as forti-
Protein Requirements fied fruit juices, cereals, and non-dairy milks.

W ith the traditional Western diet, the average American

consumes about double the protein her or his body
needs. Additionally, the main sources of protein consumed
• Cancer. Although fat is the dietary substance most often
singled out for increasing one’s risk for cancer, animal pro-
tein also plays a role. Specifically, certain proteins present
tend to be animal products, which are also high in fat and in meat, fish, and poultry, cooked at high temperatures,
saturated fat. Most individuals are surprised to learn that pro- especially grilling and frying, have been found to produce
tein needs are actually much less than what they have been compounds called heterocyclic amines. These substances
consuming. The Recommended Dietary Allowance (RDA) for have been linked to various cancers including those of the
protein for the average, sedentary adult is only 0.8 grams per colon and breast.8-10
kilogram of body weight.2 To find out your average individual
need, simply perform the following calculation: Long-term high intake of meat, particularly red meat, is
associated with significantly increased risk of colorectal
Body weight (in pounds) x 0.36 = recommended cancer. The 1997 report of the World Cancer Research
protein intake Fund and American Institute for Cancer Research, Food,
Nutrition, and the Prevention of Cancer reported that,
However, even this value has a large margin of safety, and the based on available evidence, diets high in red meat were
body’s true need is even lower for most people. Protein needs considered probable contributors to colorectal cancer risk.
are increased for women who are pregnant or breastfeeding. In addition, high-protein diets are typically low in dietary
In addition, needs are also higher for very active persons. As fiber. Fiber appears to be protective against cancer.3 A diet
these groups require additional calories, increased protein rich in whole grains, fruits, and vegetables is important
needs can easily be met through larger intake of food con- in decreasing cancer risk,3 not to mention adding more
sumed daily. Extra serving of legumes, tofu, meat substitutes, healthful sources of protein in the diet.
or other high protein sources can help meet needs that go
beyond the current RDA. • Impaired Kidney Function. When people eat too much
protein, it releases nitrogen into the blood or is digested
The Problems with High-Protein Diets and metabolized. This places a strain on the kidneys, which
must expel the waste through the urine. High-protein diets

H igh-protein diets for weight loss, disease prevention,

and enhanced athletic performance have been greatly
1
are associated with reduced kidney function. Over time,
individuals who consume very large amounts of protein,

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 particularly animal protein, risk permanent loss of kidney • Aim for 3 or more servings of vegetables each day. This
function. Harvard researchers reported recently that high- may include 1 cup of raw vegetables, 1⁄2 cup of cooked veg-
protein diets were associated with a significant decline in etables, or 1⁄2 cup of vegetable juice. Each serving contains
kidney function, based on observations in 1,624 women about 2 grams of protein.
participating in the Nurses' Health Study. The good news is • Aim for 2 to 3 servings of legumes each day. This may
that the damage was found only in those who already had include 1⁄2 cup of cooked beans, 4 oz. of tofu or tempeh, 8
reduced kidney function at the study's outset. The bad news oz. of soymilk, and 1 oz. of nuts. Protein content can vary
is that as many as one in four adults in the United States may significantly, particularly with soy and rice milks, so be sure
already have reduced kidney function, suggesting that most to check labels. Each serving may contain about 4 grams
people who have renal problems are unaware of that fact to 10 grams of protein. Meat analogues and substitutes are
and do not realize that high-protein diets may put them at also great sources of protein that can be added to your daily
risk for further deterioration. The kidney-damaging effect diet.
was seen only with animal protein. Plant protein had no
harmful effect.11 Healthy Protein Sources (in grams)

The American Academy of Family Physicians notes that Black beans, boiled (1 cup) 15.2
high animal protein intake is largely responsible for the high Broccoli (1 cup) 4.6
prevalence of kidney stones in the United States and other Bulgur, cooked (1 cup) 5.6
developed countries and recommends protein restriction Chickpeas, boiled (1 cup) 14.5
for the prevention of recurrent kidney stones.12 Lentils, boiled (1 cup) 17.9
Peanut butter (2 tbsp) 8.0
• Heart Disease. Typical high-protein diets are extremely Quinoa, cooked (1 cup) 11.0
high in dietary cholesterol and saturated fat. The effect of Seitan* (4 oz) 24.0
such diets on blood cholesterol levels is a matter of ongoing Spinach, boiled (1 cup) 5.4
research. However, such diets pose additional risks to the Tempeh (1/2 cup) 15.7
heart, including increased risk for heart problems immedi- Tofu, firm (1/2 cup) 19.9
ately following a meal. Evidence indicates that meals high Whole wheat bread (1 slice) 2.7
in saturated fat adversely affect the compliance of arteries, *A vegetarian product made from wheat gluten; protein value from manufac-
increasing the risk of heart attacks.13 Adequate protein can turer's information
be consumed through a variety of plant products that are Source: J.A.T. Pennington, Bowes and Church's Food Values of Portions Com-
cholesterol-free and contain only small amounts of fat. monly Used, 17th ed. (Philadelphia: J.B. Lippincott, 1998).

• Weight Loss Sabotage. Many individuals see almost im- Protein-Rich Recipes
mediate weight loss as a result of following a high-protein
diet. In fact, the weight loss is not a result of consuming Split Pea Barley Soup
more protein, but by simply consuming fewer calories. Makes about 3 quarts
Over the long run, consumption of this type of diet is Barley adds great texture to this simple one-pot soup.
not practical as it can result in the aforementioned health
problems. As with any temporary diet, weight gain is often 2 cups split peas
seen when previous eating habits are resumed. To achieve 1/2 cup hulled or pearled barley
permanent weight loss while promoting optimal health, the 8 cups water or vegetable broth
best strategy involves lifestyle changes including a low-fat 1 medium onion, chopped
diet of grains, legumes, fruits, and vegetables combined 2 celery stalks, sliced
with regular physical activity. 1 teaspoon ground cumin
1 teaspoon basil
Protein Checklist 1 teaspoon thyme
1/4 teaspoon black pepper

H igh-protein diets are unhealthy. However, adequate but

not excess amounts of protein to maintain body tissues,
including muscle, are still important and can be easily achieved
1-1/2 teaspoons salt

In a large pot, combine peas, barley, water, onion, celery,

on a vegetarian diet. If you are uncertain about the adequacy cumin, basil, thyme, and black pepper. Cover loosely and
of protein in your diet, take inventory. Although all protein simmer, stirring occasionally, until peas are tender, about 1
needs are individual, the following guidelines can help you to hour.
meet, but not exceed, your needs. Transfer 4 cups to a blender and process until smooth.
• Aim for 5 or more servings of grains each day. This may You may have to do this in a couple of batches. Fill blender
include 1⁄2 cup of hot cereal, 1 oz. of dry cereal, or 1 slice of no more than half full and hold lid on firmly. Return to pot,
bread. Each serving contains roughly 3 grams of protein. add salt, and serve.
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 and toss to mix. Serve immediately.
Per 1-cup serving: 180 calories; 11 g protein; 34 g carbohydrate; 1 g fat; 6 g
fiber; 337 mg sodium; calories from protein: 24%; calories from carbohydrates: Per 1/2-cup serving: 151 calories; 6 g protein; 15 g carbohydrate; 8 g fat; 2 g
72%; calories from fats: 4% fiber; 260 mg sodium; calories from protein: 14%; calories from carbohydrates:
39%; calories from fats: 47%

Black Bean Burritos

Makes 4 burritos
Chocolate Tofu Pudding
Makes 2 cups
Black bean burritos make a quick meal when time is
short, or they can be made ahead and refrigerated for Soft tofu makes it easy to prepare a smooth and creamy
lunches and easy instant snacks. Instant black bean flakes chocolate pudding. Be sure the tofu is fresh by checking the
are sold in natural food stores and some supermarkets. date on the package.

1 cup instant black bean flakes or 1 15- 1 pound soft silken tofu
ounce can fat-free refried black beans 2 tablespoons cocoa
4 flour tortillas 1/4 teaspoon salt
2 cups shredded romaine lettuce 1/3-1/2 cup maple syrup
2 tomatoes, sliced 1 teaspoon vanilla
2 green onions, sliced
1/2 avocado, sliced (optional) Place all ingredients into a blender and process until
1/2 cup salsa completely smooth. Spoon into small bowls and chill before
serving.
Mix bean flakes with boiling water in a small pan or Per 1/2-cup serving: 114 calories; 7 g protein; 20 g carbohydrate; 2 g fat; 1 g
bowl. Let stand until completely softened, 3 to 5 minutes. If fiber; 144 mg sodium; calories from protein: 23%; calories from carbohydrates:
65%; calories from fats: 12%
using canned beans, heat on the stove or in a microwave if
desired.
Warm tortillas, one at a time, in a large dry skillet, flip-
References
ping to warm both sides until soft and pliable. 1. Position of the American Dietetic Association: vegetarian diets. J Amer
Spread warm tortilla with approximately 1/2 cup of bean Diet Assoc 2003 Jun;103(6):748-65.
mixture. Top with lettuce, tomatoes, onions, avocado if us- 2. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids,
ing, and salsa. Roll tortilla around filling. Cholesterol, Protein, and Amino Acids (Macronutrients) (2002); Food
Serve or wrap in plastic and refrigerate. and Nutrition Board (FNB), Institute of Medicine (IOM) (www.nap.edu/
books/0309085373.html)
Per burrito: 233 calories; 10 g protein; 36 g carbohydrate; 7 g fat; 8 g fiber; 510 3. World Cancer Research Fund. Food, Nutrition and the Prevention of
mg sodium; calories from protein: 16%; calories from carbohydrates: 58%; Cancer: A Global Perspective. American Institute for Cancer Research.
calories from fats: 26% Washington, D.C.: 1997.
4. Ornish D, Brown SE, Scherwitz LW. Can lifestyle changes reverse coronary
heart disease? Lancet 1990;336:129-33.
Peanut Butter Spaghetti
5. Position of the American Dietetic Association: nutrition for athletic
Makes about 4 cups
performance for adults. J Amer Diet Assoc 2000;100:1543-1556.
Peanut sauce takes just minutes to prepare and gives 6. Abelow BJ, Holford TR, Insogna KL. Cross-cultural association between
spaghetti a whole new personality. Serve this spaghetti with dietary animal protein and hip fracture: a hypothesis. Calcif Tissue Int
1992;50:14-18.
lightly steamed vegetables.
7. Feskanich D, Willett WC, Stampfer MJ, Colditz GA. Protein consumption
and bone fractures in women. Am J Epidemiol 1996;143:472-9.
8 ounces uncooked spaghetti 8. Potter JD. Nutrition and colorectal cancer. Cancer Causes Control
1/2 cup peanut butter 1996;7(1):127-46.
1 cup hot water 9. Giovannucci E, Goldin B. The role of fat, fatty acids, and total energy intake
2 tablespoons reduced-sodium soy sauce in the etiology of human colon cancer. Am J Clin Nutr 1997;66(6suppl):
1564S-71S.
2 tablespoons seasoned rice vinegar
10. De Stefami E, Ronco A, Mendilaharsu M, et al. Meat intake, heterocyclic
1 tablespoon sugar or other sweetener amines, and risk of breast cancer: a case-control study in Uruguay. Cancer
2 garlic cloves, minced Epidem Biomark Prev 1997;6:573-81.
1/2 teaspoon ginger 11. Knight EL, Stampfer MJ, Hankinson SE, Spiegelman D, Curhan GC.
The Impact of Protein Intake on Renal Function Decline in Women
Cook spaghetti according to package directions. Drain with Normal Renal Function or Mild Renal Insufficiency. Ann Int Med
2003;138:460-7.
and rinse. Set aside.
12. Goldfarb DS, Coe FL. Prevention of Recurrent Nephrolithiasis. Am Fam
While pasta cooks, combine peanut butter, water, soy Physician 1999;60:2269-76.
sauce, vinegar, sugar, garlic, and ginger in a saucepan and 13. Nestel PJ, Shige H, Pomeroy S, Cehun M, Chin-Dusting J. Post-prandial
whisk until smooth. remnant lipids impair arterial compliance. J Am Coll Cardiol 2001;37:
Heat gently until slightly thickened. Add cooked pasta 1929-35.

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