Protein. The plain facts (will surprise you!)

Jackie Gill
Aug 16, 2022
4 min read

Protein is a buzzword these days. Every second packaged food seems to tout the fact that it’s got “protein” as if this is something we’re all missing in our daily eating pattern.

Protein is a real powerhouse nutrient. It helps keep you full, and your body uses it to help grow and maintain muscles, blood vessels, skin, hair and nails, plus, protein also plays a key role in synthesizing hormones and enzymes in your body.

But we don’t need much of it to keep us healthy! In fact it’s surprising how little the body requires. Around 30 - 50 grams a day is recommended; eat a quinoa, brocolli and chickpea and hemp seed salad for lunch and you've got your daily needs.

It’s not surprising that we think that we need heaps given we live in a protein-obsessed world where there’s a huge push on protein shakes, bars, and powders to cereals, bread, and protein-focused diets or meal-delivery services.

But the truth is, that In the Western World no-one will be deficient in protein BUT some of us are eating too much and that can do us damage; there is growing evidence of protein overdose contributing to the increase in non-communicable diseases.

The plain protein facts:

You don’t need very much protein but you must eat it every day because the body doesn’t store it as it does fat and carbohydrates.
No Australian who consumes enough calories daily will have a protein deficiency. If you’re eating enough food so you don’t lose weight, and you’re eating a variety of whole foods, it’s almost impossible to consume too little protein.
The average Australian women needs around 45 grams a day and men around 55 grams.
45 grams of protein can be found in a lentil and quinoa salad: 1 cup of lentils (18gms), 1 cup broccoli (6 gms), ¼ cup almonds (8 gms); ½ cup quinoa (5 gms), 1 cup leafy greens and other vegetables.
When we’re eating protein, we are eating to take in amino acids that are made by plants and animals, so we can re-make them into amino acids that humans use.
All plants contain protein and at least 14% of the total calories of every plant are protein. Yep! Every single vegetable, fruit, legume, bean, nut or green leafy thing has protein in it!
We need 21 different amino acids to make all the cells that make up the body.
There are nine amino acids which we can’t make in our bodies – these are called “essential” amino acids because you need to get them directly from your food.
Protein from plants is as good, or even better, than animal based proteins.
As long as you’re eating a variety of whole, natural foods and getting enough total calories and enough overall protein, you should meet your needs for all nine essential amino acids.
The notion that you need to combine foods (especially plant-based foods) in order to get the right balance of amino acids, also referred to as complete proteins, is a myth.
When you consume more protein than your body needs, it isn’t stored as protein. Instead, it’s converted to fat or eliminated through your kidneys, which contributes to osteoporosis and kidney stones.
People older than 65 should eat a little more protein (plants preferably so they don’t overload the renal system)
If you really want to get your protein from meat, the Australian nutritional guidelines recommend no more than 90 grams per day. (That’s a piece of steak smaller than the size of your palm).

Animal vs Plant Protein

It’s a myth that protein from meat is a better protein source than plant-based protein. Current research is pointing towards evidence that animal-sourced protein may actually be inferior to plant-sourced protein.

In a 2018 study published in the International Journal of Epidemiology, researchers followed 81,337 participants for 6–12 years. The researchers looked at the percentage of protein that came from animal and plant sources for these participants. What they found was that the risk of cardiovascular death steadily climbed with higher consumption of meat protein — but fell steadily with increased consumption of protein from nuts and seeds.

In addition, a 2003 research review published in The American Journal of Clinical Nutrition confirmed that diets lower in meat consumption led to greater longevity.

The researchers also noted that the longer a person’s adherence to a plant-strong diet, the lower their risk of mortality and the higher their life expectancy.

Summarizing the findings, the researchers concluded that the study provided “convincing evidence that a high-protein diet — particularly if the proteins are derived from animals — is nearly as bad as smoking for your health.” However, according to the study’s findings, the negative health associations of eating too much protein were reduced or eliminated if the protein came from plants.

EXAMPLES OF HOW MUCH PROTEIN CAN BE FOUND IN PLANTS

All plants are between 10 and 20 per cent protein but some are really great sources!

Lentils – (1 cup, cooked): 18 grams of protein

Edamame – (1 cup, cooked): 17 grams of protein

Tempeh – (1/2 cup, cooked): 16 grams of protein

Chickpeas – (1 cup, cooked): 16 grams of protein

Black Beans – (1 cup, cooked): 12 grams of protein

Hemp Seeds – (3 tablespoons): 10 grams of protein

Quinoa – (1 cup, cooked): 9 grams of protein

Extra-Firm Tofu – (3 oz): 9 grams of protein

Almonds – (1/4 cup, raw): 8 grams of protein

Sunflower Seeds – (1/4 cup, raw): 7 grams of protein