During the health assessments, we talk with a lot of people about nutrition. Sometimes, people are trying to eat a healthy diet, but they are relying on information that is not quite accurate. In this week’s post, we discuss some common beliefs about protein. Some are a little bit true and some are not. We hope this information helps to guide you as you move toward healthier eating for you and your family.
Protein should be the main dish.
FALSE: Unfortunately, restaurants haven’t caught on. Try to think about fruits and vegetables as being the main dish, with protein and whole grains each playing the role of a side dish. If you imagine your plate cut in half, one side should be all fruits and/or vegetables. The other side should be half protein and half whole grain. There is also room for a little bit of healthy fat. That might be a bit of olive oil used in cooking or a sprinkle of crushed nuts on top of a salad. Your protein serving should be the size of your fist, approximately 3-4 ounces. Restaurant portions are usually at least twice that size!
A high protein diet is a good way to lose weight.
NOT REALLY: People on a high protein diet do actually tend to lose weight quickly. Unfortunately, it comes at a price. This weight loss happens because carbohydrates hold a lot of water. When your body isn’t getting a lot of carbohydrates, it sheds water. You haven’t actually lost fat. Your body may then go into a state called ketosis, where your liver doesn’t have enough glycogen and starts splitting fat cells. This is actually quite dangerous and not sustainable. Most people who go on an extreme low carbohydrate diet gain back most or all of the weight they lost. Mr. Atkins was obese when he died of a heart attack.
Vegetarians don’t get enough protein.
FALSE: There are probably some vegetarians that don’t meet the recommended protein requirements. Just as you can be an unhealthy meat-eater, you can also be an unhealthy vegetarian. Living on spaghetti and French fries might be vegetarian, but it is certainly not healthy. It is not difficult for vegetarians to get enough protein if they are incorporating legumes (beans, lentils, split peas, soy products) and nuts in their diet. These are actually very healthy protein sources for meat eaters also! Fat-free dairy and egg whites are also good sources of protein for some vegetarians.
It is important to have protein at every meal.
TRUE: This is actually a good idea. Protein can help you to feel full for longer and it can slow the rate that your body converts your meal to sugar (known as the glycemic index). Instead of having all of your protein at dinner, when your body can’t process it, try to have little amounts of protein with every meal and snack. Most Americans eat more protein than they need, so keep your portions small. To determine your individual protein needs, you can use this online calculator.
Red meat is the best source of protein.
FALSE: Red meat is high in protein, but it is also high in cholesterol and saturated fat. Fish (not shellfish) is a much healthier source of animal protein, followed by skinless poultry. Try to limit your red meat intake to 1-2 times per week, especially if your LDL (bad cholesterol) or triglycerides are high, or if you have a family (or personal) history of heart disease.
Eating more protein will promote muscle growth.
NOT WITHOUT LOTS OF EXERCISE: Only strength training can build muscle, no matter how much protein you eat. Muscle growth does require adequate protein intake, so try to have a protein rich snack (approx. 25 grams) AFTER your workout, when your muscles are busy repairing.
Protein is an essential nutrient.
TRUE. Absolutely! Protein is not just necessary for keeping your muscles strong. It is a building block of your DNA and critical for countless functions within your body. Your body needs a combination of protein, carbohydrates and fats. Ideally, these should come mostly from whole grains, fresh fruits, colorful vegetables, nuts, egg whites, and fat-free dairy. Protein is one important puzzle piece in the larger picture of optimal nutrition.
Hopefully this article has helped to clarify some myths about the role of protein in a healthy diet, so you can continue with confidence on the road to optimal health and wellness!
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