Bridget Benelam, a nutritionist with the British Nutrition Foundation, recently emphasized the important place of protein in our diets. She encouraged all of us to get our protein from a wide variety of food products. She emphasized that there are many different foods that can help you along your protein consumption journey. Dairy, fish, beans, nuts, vegetables, meat … eat your protein! This new guidance arrives in the context of an unwarranted surge in popularity for protein-fortified foods and supplements, something most Americans don’t need.
The human body depends on proteins, which are made up of long strings of smaller molecules called amino acids. Your body is able to produce most amino acids by itself. Nine of these amino acids, the so-called essential amino acids, you must obtain through your diet. Benelam went on to define high-quality protein sources as fish, meat, poultry, eggs, and dairy products like milk and yogurt. If you are a person who eats a completely plant-based diet, good news! Beans, lentils, peas, nuts, seeds, tofu, tempeh and other new meat substitutes are all wonderful choices!
According to the British Nutrition Foundation, men require at least 60 grams of protein per day. Women need around 50 grams per day. Studies indicate that in affluent countries like the U.K. and the U.S., most adults consume significantly more protein than their daily needs. Benelam stressed that the vast majority of Americans and Britons have no need for additional protein. He added that unless there is a specific health condition, requiring someone of high protein need.
Federica Amati from Imperial College London emphasized that the body can probably digest proteins derived from animals much better. In comparison, proteins from plant-based sources are often less favorable for digestion. The positive here is that plant-based proteins usually arrive with a side of fiber. Consuming more protein-rich foods, such as chickpeas and beans, provides you with the proteins key to growth. On top of that, they significantly increase your dietary fiber consumption!
Opportunities abound, Amati warned consumers to pay close attention to the ingredient labels of protein-fortified offerings. She testified that most of these types of products can be pumped full of sugar and fat instead of providing actual health improvements. “Adding protein to foods is very beneficial — for the profits of that food,” Amati remarked, underscoring her skepticism about the actual health benefits of many marketed products.
Vegetarians and vegans may consume less protein compared to omnivores. Amati told us their protein levels mean they are still within an average acceptable range. She stressed that addressing physical challenges is key for developing muscle strength and enhancing body composition. It will take more than just increasing protein intake. “If you’re worried about your body composition and muscle strength, you have to lift (heavier) weights and give your body a challenge,” she advised.
Moreover, Benelam highlighted an important aspect of protein consumption: timing. She noted that “it appears to be better for preserving muscle function if you have some protein throughout the day, rather than just having it all in one meal.” Connecting communities and culture This approach can help people get around, which can lead to improved health and mental health.
