- Protein is an essential nutrient composed of carbon, nitrogen, hydrogen and oxygen. It is the building block of every cell in the human body and has three main functions. The three main functions are: Muscle repair and growth, metabolism and energy regulation, once calories from carbohydrates and fat are depleted
- Since protein is so important for overall health it is vital to know the protein content in different types of foods so that you get adequate protein intake as well as a balanced diet
- Protein rich foods are in abundance but there are some that are better than others. With some a little planning you’ll be able to have a healthy balanced protein rich diet that will improve your protein use and overall health
For your body to function at an optimal level three conditions must be met in the diet. You must get adequate essential amino acids, a sufficient amount of non-essential amino acids and proper caloric intake. There are two main types of proteins, animal and non-animal. For the most part animal proteins are known as complete proteins and provide more amino acids, but that does not mean they are superior in all areas. Non-animal proteins are incomplete and do not have the complete amino acid profile that animal proteins do. Non-animal protein can be found in food items such as legumes, nuts and seeds.
Animal protein has a higher biological value than non-animal, but there is a trade-off. The protein content in hamburger or steak is very high and delicious, but is loaded with health hazards like saturated fats, cholesterol, sodium and calories. Also, non-animal protein sources such as beans contain a lot of fiber. Fiber has been shown to increase the absorption rate of protein into the system so your body can get better protein use.
Animal proteins are called complete proteins because they have a complete amino acid profile. Plant proteins have incomplete amino acid profiles, which is why many vegetarians have to carefully plan their meals to ensure they get enough quality protein in their diets.
Most people, especially in the United States, get adequate protein from unhealthy choices like burgers, hotdogs, and other greasy foods. Too much protein and no exercise and your body will turn it to fat. Not enough protein and you’ll feel weak and tired. The best rule of thumb to follow is if you exercise regularly you should ingest .5 to 1.0 gram of protein per pound of bodyweight. Choose from lean sources such as chicken, fish, eggs and lean red meat. If your lifestyle is sedentary keep your protein levels to approximately .3 grams per pound of bodyweight.
As you can see protein content is important because you need to get adequate levels. Knowing the other ingredients in foods gives you a more balanced diet resulting in better protein usage and overall health. If you don’t know that a chicken breast contains up to 42 grams of carbohydrates how will you know you’re getting enough or too much protein in your diet? In fact, according to nutritionists, 42 grams of protein is adequate protein for a healthy 125 pound adult female.
