What is protein?

Protein is found throughout the body—in muscle, bone, skin, hair and every other body part or tissue. It makes enzymes that fuel chemical reactions and hemoglobin that carries oxygen in the blood. At least 10,000 different proteins make up what you are and keep you that way.

Twenty basic building blocks, called amino acids, provide the raw material for all proteins. Along with genetic instructions, the body strings together amino acids. Some genes make short chains of amino acids, other are blueprints for long chains that fold into complex three-dimensional structures.

The body does not store amino acids like it does fats or carbohydrates; this is why it needs a daily supply of amino acids to make new protein.

A 6 ounce broiled porterhouse steak is a great source of complete protein; it contains 38 grams of protein along with 44 grams of fat, 16 of which are saturated fat. Those 16 grams of fat are about three-fourths of the recommended daily intake for saturated fat. The same amount of salmon gives 34 grams of protein and 18 grams of fat, with only 4 grams of saturated fat. A cup of cooked lentils has 18 grams of protein and under 1 gram of fat.

The main idea here is to pay attention to what comes along with the protein in the foods you eat. Vegetable protein sources like beans, nuts, and whole grains, are great choices for healthy fiber, vitamins, and minerals. Nuts also are a good source of healthy fat. The best animal protein choices are fish and poultry. If you love red meat such as beef, pork, or lamb, eat the leanest cuts and choose moderate portion sizes. Try to make it an occasional part of your diet: A major report on cancer prevention recommends taking in less than 18 ounces a week of red meat and avoiding processed meats (hot dogs, bacon, or ham). This will help to lower the risk of colon cancer.

Protein and Disease

The best known connection between protein and health has to do with allergies. Proteins in our food and the environment are accountable for overreactions of the immune system. Besides that, little evidence has been gathered about the effect of protein on the development of chronic diseases.

Cardiovascular Disease: One concern about the high-protein diet craze is that eating diets high in protein and fat, low in carbohydrate can harm the heart. Recent research assures us that eating a lot of protein does not harm the heart.

Did You Know?

Many people think nuts are another junk food snack. In all reality, they are one of the best snacking choices; they provide excellent sources of protein and other healthy nutrients.

Eating more protein, especially vegetable protein, and cutting down on carbohydrates may benefit the heart. A 20-year study of 82,802 women found that heart disease was lowered by 30% in those eating low-carbohydrate diets high in vegetable sources of fat or protein. But women who consumed a diet with low carbohydrates and high animal fats or protein did not have a reduced risk of heart disease.

Diabetes: Even though protein from cow’s milk has been implicated in the development of type 1 diabetes, current research has shown inconsistent results. How much protein there is in a diet does not negatively affect the development of type 2 diabetes, but research in this area is still ongoing. A recent 20-year study in females suggests that a low-carbohydrate diet high in vegetable sources of fat and protein can modestly reduce the risk of type 2 diabetes.

Cancer: There is not much evidence to prove that eating a little protein or a lot influences cancer risk. Eating a lot of red meat is linked to an increased risk of colon cancer, as well as eating processed meat.

The Bottom Line: Protein Intake Recommendations

Get a Good Mix of Proteins. Any reasonable diet will provide you with enough protein each day. The important part is eating a variety of foods that will ensure that you get all of the amino acids you need.

Pay attention to the protein package. You do not eat straight protein. Some protein comes packaged with healthful fiber and micronutrients, like beans, nuts and whole grains. Other protein comes packaged with a lot of unhealthy fat, like when you get that marbled beef or drink whole milk. Fish and poultry are the best choices for meat eaters. If you enjoy red meat such as beef, pork, or lamb, choose the leanest cuts and try to make it an occasional part of your diet. If you are partial to dairy products, go for skim or low-fat versions.

Balance carbohydrates and protein. Cutting back on processed carbohydrates and increasing protein intake improves levels of blood triglycerides and HDL; this could reduce your chances of having a heart attack, stroke, or other form of cardiovascular disease. It can also make you feel full longer, and ward off hunger pangs.