Protein, for the Win!
Protein comes in all shapes and sizes.
When you hear the word “protein” does your mind often go to various powders that can be found on nutrition shelves and consumed by bulked up weight lifters? Something of importance to note: ALL food is composed of some combination of carbohydrate, protein, and fat!
Proteins are the building blocks of our bodily structure and assist with formation of the brain, nervous system, blood, muscle, skin and hair. They are vital in helping the transport of iron, vitamins, minerals, and oxygen in your body. PROTEIN IS IMPORTANT! Proteins are much easier to obtain from animal products because animal products are complete proteins. It is recommended that plant proteins be consumed in combination with each other to ensure that complete proteins are being eaten. Plants do not provide complete proteins such as animal products do. So eating one type and assuming you are getting all the nutrients that you need from a single source is incorrect. Plant proteins need to be paired with one another in a dish, meal, or close to one another in time of consumption in order to obtain all the necessary amino acids. (ie vegetables paired with grains, nuts or seeds) (1). Planning protein around a plant-based diet is something to think about and sure makes meal planning more interesting when you've got the freedom to experiment with various types of plants.
When it comes to getting protein from food, here are a few top sources:
Meat: Beef, Lamb, Pork, Bison, Venison, Elk -opt for grass-fed, non-GMO, or Organic. (Limit processed deli meat)
Fish: Sardines, Herring, Alaskan Salmon (canned or fresh)
Poultry: Chicken, Turkey- choose Organic or pasture-raised
Plant-Based: edamame beans, black beans, chick peas (or even a dollop of hummus), kidney beans, a small scoop of quinoa, lentils or a tablespoon of chia seeds
Cooked spinach: One cups contains 5.4 grams of protein. Interestingly, greens have the most protein per calorie when compared to other foods typically thought to be high protein such as brown rice, meat, lentils, tofu, yogurt (1). Good source of: iron, magnesium, potassium, folate, riboflavin, vitamins A, C, K, E, & B6. Nutrient Density score: 707 points. Generally eaten raw or cooked (2).
Soy: (milk form) Smooth, creamy, high in protein and quite popular. It can help to lower estrogen levels in the body but is also a common allergen. Best used in small amounts as a substitute for coffee creamer or in morning cereal (3).
Tempeh: Fermented soy, may be used as a meat replacement in certain dishes. A few suggestions? Tacos, sloppy joes or as ground meat in a pasta dish!
Ground flax seeds
Nut butters - sunflower, peanut, almond, or cashew
Did you know?
Gluten, Latin for “glue”, is a protein that acts as an adhesive to give elasticity and strength to dough, crackers and baked goods. It plays an important role in the leavening process and provides the gumminess in pastries. Generally gluten is consumed in wheat but is also detected in rye, barley, spelt, kamut and bulgur (not that we are eating all of those grains on a regular basis, but just an FYI). As a food additive, gluten is an ingredient in processed foods, gravies, cheese spreads and margarines helping to provide a smooth texture and stabilization. Outside of the kitchen, gluten is commonly added to thickening hair conditioners and volumizing mascaras (3).
Gluten can affect skin, mucous membranes and any organ in the body, including the brain. Sensitivity to this protein can produce a variety of symptoms such as diarrhea, bloating, abdominal pain, irritability, weakness and fatigue, joint pain, muscle cramps, skin rash, stomach upset and anemia – just to name a few. In some individuals, all of these symptoms may be present, some may be present or none at all (4).
Consuming enough protein is vital to weight loss, balancing blood-sugar levels and aiding with better sleep.
A study of people who lost 30 lbs or more and kept it off for more than a year showed 78% ate breakfast. Keep breakfast simple, including a variety of fats and proteins to get your morning started right! Try avocado toast for breakfast with mashed avocado, greens and topped with an egg! Or prep the night before by sautéing a mix of veggies in coconut oil (5).
Excessive sugar from after-dinner treats and processed foods can have an impact on the quality of your sleep. Because they stimulate the pancreas to release extensive insulin, a burst of high energy is the result. When this blood sugar level, later, hits a low point, your body is alerted to begin producing more adrenalines and cortisol causing you to stay awake longer. On the other end of the spectrum, a low-carb diet can result in over hunger and the exact same reaction! Consuming a light evening snack that provides a balance of proteins, carbohydrates and fats seems to be the best idea for stabilizing blood sugar and promoting sleep (6).
If you wonder whether or not you’re getting enough protein in your diet, you can always supplement! Protein powders exist in many varieties: plant-based, as gelatin, collagen and even whey or egg white protein. Making a homemade bone broth is also a great way to increase protein in your diet!
What’s next?
For more detailed suggestions, feel free to reach out via email to hello@aspenwellness.info
References:
ACE's Essentials of Exercise Science for Fitness Professionals. (2012). Macronutrient Structure and Function
Fuhrman, Joel. Eat to live: the amazing nutrient-Rich program for fast and sustained weight loss. Little, Brown and Co., 2012.
Perlmutter, D. (2015). Grain brain: the surprising truth about wheat, carbs, and sugar--your brains silent killers. Place of publication not identified: Little Brown.
Axe, D. J. (2017, June 22). Is It Time to Give Up Gluten? Retrieved November 03, 2017, from https://draxe.com/is-it-time-to-give-up-gluten/
Rettner, R. (2015, December 07). The Best Way to Lose Weight Safely. Retrieved October 05, 2020, from https://www.livescience.com/52992-weight-loss-safely-be-healthy.html
Colbert, D. (2008). Stress less. Lake Mary, FL: Siloam.