The Protein Myth

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The Building Blocks of Life An extra serving of legumes, tofu, meat substitutes, or
Protein is an important nutrient required for the other high protein sources can help meet needs that go
building, maintenance, and repair of tissues in the beyond the current RDA.
body. Amino acids, the building blocks of protein, The Problems with High-Protein Diets
can be synthesized by the body or ingested from food. High-protein diets for weight loss, disease prevention,
There are 20 different amino acids in the food we eat, and enhanced athletic performance have been greatly
but our body can only make 11 of them. The nine es- publicized over recent years. However, these diets are
sential amino acids, which cannot be produced by the supported by little scientific research. Studies show that
body, must be obtained from the diet. A variety of the healthiest diet is one that is high in carbohydrate,
grains, legumes, and vegetables can provide all of the low in fat, and adequate in protein. Increased intake of
essential amino acids our bodies require. It was once whole grains, fruits, and vegetables is recommended for
thought that various plant foods had to be eaten to- weight control and preventing diseases such as cancer3
gether to get their full protein value, otherwise known and heart disease.4 High-carbohydrate, low-fat, mod-
as protein combining or protein complementing. We erate-protein diets are also recommended for optimal
now know that intentional combining is not necessary athletic performance.5 Contrary to the information on
to obtain all of the essential amino acids.1 As long as fad diets currently promoted by some popular books,
the diet contains a variety of grains, legumes, and veg- a diet that is high in protein can actually contribute to
etables, protein needs are easily met. disease and other health problems.
Protein Requirements • Osteoporosis. High protein intake is known to en-
With the traditional Western diet, the average Ameri- courage urinary calcium losses. Plant-based diets,
can consumes about double the protein her or his body which provide adequate protein, can help protect
needs. Additionally, the main sources of protein con- against osteoporosis. Calcium-rich plant foods in-
sumed tend to be animal products, which are also high clude leafy green vegetables, beans, and some nuts
in fat and saturated fat. Most individuals are surprised and seeds, as well as fortified fruit juices, cereals, and
to learn that protein needs are actually much less than nondairy milks.
what they have been consuming. The Recommended
Dietary Allowance (RDA) for protein for the average
adult is 0.8 grams per kilogram of body weight.2 To find
out your average individual need, simply perform the
following calculation:
Body weight (in pounds) x 0.36 = recommended
protein intake (in grams)
However, even this value has a large margin of safety,
and the body’s true need may be lower for most peo-
ple. Protein needs are increased for women who are
pregnant or breastfeeding. In addition, needs are also
higher for very active persons. As these groups require
additional calories, increased protein needs can easily
be met through larger intake of food consumed daily. iSTOCKPHOTO

1
• Cancer. Although fat is the dietary substance most • Heart Disease. Typical high-protein diets are ex-
often singled out for increasing one’s risk for cancer, tremely high in dietary cholesterol and saturated fat.
animal protein also plays a role. Specifically, certain The effect of such diets on blood cholesterol levels is a
proteins present in meat, fish, and poultry, cooked matter of ongoing research. However, such diets pose
at high temperatures, especially grilling and frying, additional risks to the heart, including increased risk
have been found to produce compounds called het- for heart problems immediately following a meal. Ev-
erocyclic amines. These substances have been linked idence indicates that meals high in saturated fat ad-
to various cancers including those of the colon and versely affect the compliance of arteries, increasing
breast. 6-8
the risk of heart attacks.11 Adequate protein can be
Long-term high intake of meat, particularly red consumed through a variety of plant products that
meat, is associated with significantly increased risk are cholesterol-free and contain only small amounts
of colorectal cancer. The 2007 report of the World of fat.
Cancer Research Fund and American Institute for
• Weight-Loss Sabotage. Many individuals see al-
Cancer Research, Food, Nutrition, and the Preven-
most immediate weight loss as a result of following
tion of Cancer reported that, based on available evi-
a high-protein diet. In fact, the weight loss is not a
dence, diets high in red meat were considered proba-
result of consuming more protein, but by simply con-
ble contributors to colorectal cancer risk. In addition,
suming fewer calories. Over the long run, consump-
high-protein diets are typically low in dietary fiber.
tion of this type of diet is not practical as it can result
Fiber appears to be protective against cancer.3 A diet
in the aforementioned health problems. As with any
rich in whole grains, fruits, and vegetables is import-
temporary diet, weight gain is often seen when previ-
ant in decreasing cancer risk,3 not to mention adding
ous eating habits are resumed. To achieve permanent
more healthful sources of protein in the diet.
weight loss while promoting optimal health, the best
• Impaired Kidney Function. When people eat too strategy involves lifestyle changes including a low-fat
much protein, it releases nitrogen into the blood or diet of grains, legumes, fruits, and vegetables com-
is digested and metabolized. This places a strain on bined with regular physical activity.
the kidneys, which must expel the waste through the
Protein Checklist
urine. High-protein diets are associated with reduced
kidney function. Over time, individuals who con- High-protein diets are unhealthful. However, ad-
sume very large amounts of protein, particularly ani- equate but not excess amounts of protein to maintain
mal protein, risk permanent loss of kidney function. body tissues, including muscle, are still important and
Harvard researchers reported that high-protein diets can be easily achieved on a plant-based diet. If you are
were associated with a significant decline in kidney uncertain about the adequacy of protein in your diet,
function, based on observations in 1,624 women par- take inventory. Although all protein needs are individ-
ticipating in the Nurses’ Health Study. The good news ual, the following guidelines can help you to meet, but
is that the damage was found only in those who al- not exceed, your needs.
ready had reduced kidney function at the study’s out- • Aim for five or more servings of grains each day.
set. The bad news is that as many as one in four adults This may include 1⁄2 cup of hot cereal, 1 ounce of dry
in the United States may already have reduced kidney cereal, or one slice of bread. Each serving contains
function, suggesting that most people who have renal roughly 3 grams of protein.
problems are unaware of that fact and do not realize
that high-protein diets may put them at risk for fur- • Aim for three or more servings of vegetables each
ther deterioration. The kidney-damaging effect was day. This may include 1 cup of raw vegetables, 1⁄2 cup
seen only with animal protein. Plant protein had no of cooked vegetables, or 1⁄2 cup of vegetable juice.
harmful effect.9 Each serving contains about 2 grams of protein.
The American Academy of Family Physicians notes • Aim for 2 to 3 servings of legumes each day. This
that high animal-protein intake is in part responsible may include 1⁄2 cup of cooked beans, 4 ounces of
for the high prevalence of kidney stones in the Unit- tofu or tempeh, 8 ounces of soy milk, and 1 ounce
ed States and other developed countries and recom- of nuts. Protein content can vary significantly, par-
mends protein restriction for the prevention of recur- ticularly with soy and rice milks, so be sure to check
rent kidney stones. 10
labels. Each serving may contain about 4 grams to 10
2
 1 teaspoon thyme
1/4 teaspoon black pepper
1-1/2 teaspoons salt
In a large pot, combine peas, barley, water, onion,
celery, cumin, basil, thyme, and black pepper. Cover
loosely and simmer, stirring occasionally, until peas are
tender, about 1 hour.
Transfer 4 cups to a blender and process until smooth.
You may have to do this in a couple of batches. Fill
blender no more than half full and hold lid on firmly.
Return to pot, add salt, and serve.
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: 72%; calories from fats: 4%

iSTOCKPHOTO
Black Bean Burritos
Makes 4 burritos
grams of protein. Meat analogues and substitutes are Black bean burritos make a quick meal when time is
also great sources of protein that can be added to your short, or they can be made ahead and refrigerated for
daily diet. lunches and easy instant snacks. Instant black bean
Healthful Protein Sources (in grams) flakes are sold in natural food stores and some super-
markets.
Black beans, boiled (1 cup) .................................15.2
Broccoli (1 cup).......................................................4.6 1 cup instant black bean flakes or 1 15-ounce can fat-
Bulgur, cooked (1 cup)...........................................5.6 free refried black beans
Chickpeas, boiled (1 cup) ....................................14.5 4 flour tortillas
Lentils, boiled (1 cup)...........................................17.9 2 cups shredded romaine lettuce
Peanut butter (2 tablespoons)................................8.0 2 tomatoes, sliced
Quinoa, cooked (1 cup)........................................11.0 2 green onions, sliced
Seitan* (4 ounces)..................................................24.0 1/2 avocado, sliced (optional)
Spinach, boiled (1 cup)...........................................5.4 1/2 cup salsa
Tempeh (1/2 cup)..................................................15.7 Mix bean flakes with boiling water in a small pan or
Tofu, firm (1/2 cup)...............................................19.9 bowl. Let stand until completely softened, 3 to 5 min-
Whole-wheat bread (one slice)..............................2.7 utes. If using canned beans, heat on the stove or in a
*A plant-based product made from wheat gluten; protein value from manufacturer’s in- microwave if desired.
formation
Warm tortillas, one at a time, in a large dry skillet,
Source: J.A.T. Pennington, Bowes and Church’s Food Values of Portions Commonly
Used, 17th ed. (Philadelphia: J.B. Lippincott, 1998). flipping to warm both sides until soft and pliable.
Spread warm tortilla with approximately 1/2 cup of
Protein-Rich Recipes bean mixture. Top with lettuce, tomatoes, onions, avo-
Split Pea Barley Soup cado if using, and salsa. Roll tortilla around filling.
Makes about 3 quarts Serve or wrap in plastic and refrigerate.
Barley adds great texture to this simple one-pot soup. Per burrito: 233 calories; 10 g protein; 36 g carbohydrate; 7 g fat; 8 g
fiber; 510 mg sodium; calories from protein: 16%; calories from car-
2 cups split peas bohydrates: 58%; calories from fats: 26%
1/2 cup hulled or pearled barley
8 cups water or vegetable broth Peanut Butter Spaghetti
1 medium onion, chopped Makes about 4 cups
2 celery stalks, sliced Peanut sauce takes just minutes to prepare and gives
1 teaspoon ground cumin spaghetti a whole new personality. Serve this spaghetti
1 teaspoon basil with lightly steamed vegetables.
3
8 ounces uncooked spaghetti References
1/2 cup peanut butter 1. Craig WJ, Mangels AR. Position of the American Dietetic Association: vegetarian diets. J
Am Diet Assoc. 2009;109:1266-1282.
1 cup hot water 2. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol,
2 tablespoons reduced-sodium soy sauce Protein, and Amino Acids (Macronutrients) (2002); Food and Nutrition Board (FNB), In-
stitute of Medicine (IOM) (www.nap.edu/books/0309085373.html).
2 tablespoons seasoned rice vinegar 3. World Cancer Research Fund. Food, Nutrition and the Prevention of Cancer: A Global Per-
1 tablespoon sugar or other sweetener spective. American Institute for Cancer Research. Washington, D.C.: 2007.
4. Ornish D, Brown SE, Scherwitz LW. Can lifestyle changes reverse coronary heart disease?
2 garlic cloves, minced Lancet. 1990;336:129-133.
1/2 teaspoon ginger 5. Rodriguez NR, Dimarco NM, Langley S. Position of the American Dietetic Association, Di-
etitians of Canada, and the American College of Sports Medicine: nutrition and athletic
Cook spaghetti according to package directions. performance. J Am Diet Assoc. 2009;109:509-527.
6. Butler LM, Sinha R, Millikan RC, et al. Heterocyclic amines, meat intake, and association
Drain and rinse. Set aside. with colon cancer in a population-based study. Am J Epidemiol. 2003;157:434-445.
While pasta cooks, combine peanut butter, water, soy 7. Sinha R. An epidemiologic approach to studying heterocyclic amines. Mutat Res.
2002;506:197.
sauce, vinegar, sugar, garlic, and ginger in a saucepan 8. Zheng W, Lee SA. Well-done meat intake, heterocyclic amine exposure, and cancer risk.
and whisk until smooth. Nutr and Cancer. 2009;61:437-446.
9. Knight EL, Stampfer MJ, Hankinson SE, Spiegelman D, Curhan GC. The impact of protein
Heat gently until slightly thickened. Add cooked pas- intake on renal function decline in women with normal renal function or mild renal in-
ta and toss to mix. Serve immediately. sufficiency. Ann Int Med. 2003;138:460-467.
10. Romero V, Akpinar H, Assimos DG. Kidney stones: A global picture of prevalence, inci-
Per 1/2-cup serving: 151 calories; 6 g protein; 15 g carbohydrate; 8 dence, and associated risk factors. Rev Urol. 2010;12:e86–e96.
g fat; 2 g fiber; 260 mg sodium; calories from protein: 14%; calories 11. Nestel PJ, Shige H, Pomeroy S, Cehun M, Chin-Dusting J. Post-prandial remnant lipids
impair arterial compliance. J Am Coll Cardiol. 2001;37:1929-1935.
from carbohydrates: 39%; calories from fats: 47%

Chocolate Tofu Pudding

13177-NTR • 20140109