Protein is an essential macronutrient, but not all food sources of protein are created equal, and you may not need as much as you think.
I invite you to learn about the basics of protein and how to configure your diet with healthy protein foods.
What are proteins?
Proteins are found throughout the body: in muscles, bones, skin, hair, and virtually every other part or tissue. They make up enzymes that drive many chemical reactions and hemoglobin, which carries oxygen in the blood. There are at least 10,000 different types of proteins in the human body.
Proteins are made up of more than twenty building blocks called amino acids. Since we don't store amino acids, our bodies produce them in two different ways: by starting from scratch or by modifying existing ones. Nine amino acids—histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine—known as essential amino acids, must come from food.
How much protein do I need to consume?
The WHO recommends that an adult consume between 0.8 and 1 gram of protein per kilogram of body weight per day.
A person weighing 65 kg should consume about 50 grams of protein per day. A person weighing 90 kg should consume about 70 grams of protein per day.
Beyond this, there is relatively little relevant information on the ideal amount of protein to include in the diet. In a Harvard analysis of more than 130,000 men and women followed for up to 32 years, the percentage of calories from total protein intake was not related to overall mortality or specific causes of death.
However, the sources from which we obtain these proteins are relevant.
What are "complete" proteins and how much do I need?
It is important to note that millions of people worldwide, especially young children, receive less protein than they need due to food insecurity. The effects of protein deficiency and malnutrition vary in severity, from growth problems and muscle wasting to decreased immunity, weakened heart and respiratory systems, and even death.
However, it is uncommon for healthy adults in most developed countries to have a deficiency, as there is an abundance of plant- and animal-based foods with high protein levels. In fact, many people consume more than enough protein, especially from animal-based foods.
The importance of the protein source
When we eat foods to get protein, we also eat everything that comes with it: different fats, fiber, sodium, and more. It's this mix of proteins that likely makes the difference for our health.
To give a few examples:
- A 100-gram grilled sirloin steak is a great source of protein: about 33 grams. But it also provides about 5 grams of saturated fat.
- 100 grams of grilled salmon contains about 30 grams of protein, is naturally low in sodium, and has just over 1 gram of saturated fat. Salmon and other oily fish are also excellent sources of omega-3 fatty acids, a type of fat that is especially good for the heart.
- A cup of cooked lentils provides about 18 grams of protein and 15 grams of fiber, and has virtually no saturated fat or sodium.
Research on proteins and health
The available evidence suggests that it's the protein source (or mix) that most likely makes a difference to our health, rather than the amount of protein itself. Eating healthy protein sources like beans, nuts, fish, or poultry instead of red and processed meat may reduce the risk of developing certain diseases and premature death.
Protein is a fundamental part of any diet. The average person needs about 7 grams of protein per day for every 6 kilograms of body weight. Since protein is found in a wide variety of foods, many people can easily reach this goal. However, not all protein sources are created equal. Because foods contain much more than just protein, it's important to pay attention to what else is in them. That's why the Healthy Eating Plate encourages choosing healthy protein-rich foods.
Choose fish, poultry, legumes and nuts; limit red meat and cheese; avoid bacon, sausages and other processed meats.
Based on this general guidance, the following are some additional details and tips for configuring your diet with the best protein options:
- Get your protein from plants whenever possible. Eating legumes (beans and peas), nuts, seeds, whole grains, and other plant-based protein sources is a win for your health and the planet. If most of your protein comes from plants, be sure to mix up your sources so you don't miss out on any essential protein components. The good news is that the plant kingdom offers plenty of options to mix and match. Here are a few examples from each category:
- Legumes: lentils, beans (black, broad beans, kidney beans, pinto beans, etc.), chickpeas, peas (green, white, split, broken, etc.), edamame/soybeans (and products made with soybeans: tofu, tempeh, etc.), peanuts.
- Nuts and seeds: almonds, pistachios, cashews, walnuts, hazelnuts, pecans, hemp seeds, pumpkin and zucchini seeds, sunflower seeds, flax seeds, sesame seeds, chia seeds.
- Whole grains: kamut, teff, wheat, quinoa, rice, wild rice, millet, oats, buckwheat
- Other: Although many vegetables and fruits contain some protein, it is generally in smaller amounts than other plant-based foods. Some examples with higher protein content include corn, broccoli, asparagus, Brussels sprouts, and artichokes.
- Prioritize abundant and tasty plant-based proteins
- It is more convenient to prioritize cooked plant-based preparations.
Simple strategies for creating plant-based dishes that are filling, delicious, and even inexpensive.
Improve your sources of animal protein. Considering the protein package is especially important when it comes to animal-based foods. Poultry (chicken, turkey, duck) and a variety of seafood (fish, shellfish, mollusks) are generally your best bets. Eggs can also be a good option.
If you like dairy products, it's best to do so in moderation (think 1-2 servings a day; and incorporating yogurt is probably a better option than getting all your servings from milk or cheese).
Red meat—which includes raw beef, pork, lamb, veal, and goat—should be consumed in moderation. If you enjoy red meat, consider eating it in small quantities or only on special occasions.
Processed meats, such as bacon, hot dogs, sausages, and cold cuts, should be avoided. Although these products are usually made from red meat, processed meats also include items like turkey ham, chicken sausages, and sliced chicken and ham. (Processed meat refers to any meat that has been "transformed by salting, curing, fermentation, smoking, or other processes to enhance flavor or preservation.")«
