Protein is essential in diets, but make sure it’s the high-quality variety
By Maria Gallucci
June 2, 2008
Protein has long been recognized as a staple nutrient in the daily diet. However, diets lacking variety (i.e. Ramen noodles at each meal) also lack this important nutrient, which, the Mayo Clinic explains, “your body needs to maintain healthy skin, bones, muscles and organs.” Eating at a dining hall or on a college budget might seem daunting to the nutritious eater, but quality protein is surprisingly easy to find in everyday foods.
The benefits of protein-rich diets are widespread: aside from protein’s capacity to lower cholesterol and the risk of heart disease, diets based on lean protein (i.e. not a Big Mac) also help the active individual to control hunger, maintain muscle mass and reduce body fat.
Eating more “high-quality protein” helps those who are exercising to maintain more muscle (which helps the body burn more calories) because the protein increases the amount of the amino acid leucine in the body, according to a 2003 study by the College of Agricultural, Consumer and Environmental Sciences (ACES) at the University of Illinois.
“High-quality protein” includes beef, dairy, poultry, eggs and fish — all of which are full of leucine, which the body does not naturally produce, ACES reported. The study also found that women following a high-protein diet were less hungry between meals than those who consumed less protein.
Researchers from the Johns Hopkins School of Medicine reported in 2005 that protein-rich diets, derived from both plant and animal sources, decreased the risk of heart disease by over 20 percent in study participants.
The study noted that many people erroneously equate protein with meat and that plant sources rich with protein include beans, nuts, seeds and certain grains, including whole wheat. Foods high in protein typically contain 6-10 grams of protein or higher per serving.
An average American who weighs around 154 pounds requires about 56 grams of protein each day, or about 8 ounces of lean meat or poultry, according to the National Academy of Sciences. The organization states that while Americans typically consume enough protein in their diets, only the high-quality proteins will promote good health and development.
The Vegetarian Society of Colorado asserts that it is “almost impossible” to develop a protein deficiency (with the exception of malnutrition), but a diet that derives its calories primarily from alcohol and/or sugar can be a risky meal plan nonetheless.
Adding more lean, high-quality protein can be easy, even within the on- or off-campus limitations many students face. White and red meats, eggs and PowerBars are obvious sources of quality protein. But the next time you breeze past the salad bar or down a grocery aisle, consider some of these foods as well:
Cottage cheese: Easily found next to the applesauce in dining halls or in the dairy aisle of a grocery store, cottage cheese contains 16 grams of protein in a half-cup serving, plus plenty of calcium. Mix in some of that applesauce or add strawberries or blueberries for an extra protein boost.
Beans: Lentil, soy and garbanzo beans, among others, all pack between 10 and 20 grams of protein per one cup serving. Lentil beans are great for soups, and soybeans, either roasted or in the pod, are nice handheld snacks. Garbanzo beans (or chickpeas) can be enjoyed over salad, mushed into hummus or in a delicious dining hall vegetable soup.
Almonds: Roasted, toasted or glazed, almonds are great out of the bag. When sprinkled on top, almonds also complement a dinner of cooked chicken with rice. Almonds contain 6 grams of protein in one ounce, about the protein equivalent of an egg or an ounce of cheese, chicken or steak.
Soymilk: Soymilk typically contains about as much protein as cow’s milk (around 7 grams per cup), but offers a nutritious alternative to the lactose intolerant or the vegetarian. Some soymilk is more fortified with nutrients and protein than others, so compare a few labels to figure out what’s best. Soymilk is appropriate wherever milk is used — in coffee, with cereal, under Oreo’s — but remember the taste can be distinctive from cow’s milk.
Whole-wheat bread: Whole-wheat bread contains nearly one-third more protein than traditional white bread, as well as higher levels of folic iron, fiber and folic acid. One slice of 100-percent whole-wheat bread contains around 3 grams of protein per slice — or 6 grams per sandwich. Throw in some sliced turkey or ham, or spread protein-laden peanut butter between slices, for a stronger lunch.
Comments
Please log in to post a comment.
