Protein is a nutrient that is vital to our well being. Protein helps our body manufacture antibodies and aids in the formation of new body tissue. A lack of protein can result in loss of muscle mass, hair loss, weakened immunity, weakening of the heart and respiratory system, and can even stunt growth.
How Much Protein Do We Need?
Studies on how much protein we really need is still emerging. Research indicates that protein requirements can vary by individual. According to the American Heart Association and the National Institutes of Health, most adults require between 50-60 grams of protein a day. The Institute of Medicine recommends that adults need to consume at least 0.8 grams of protein for every kilogram of body weight each day. This equates to about 64 grams of protein for a 160 pound adult. [1]
There are several pros and cons that should be considered when deciding what percentage of calories consumed should be protein. It is believed that healthy individuals can reduce their risk of heart disease by increasing protein (mainly vegetable protein) consumption to 20 to 25 percent of daily calorie intake. However, for individuals that suffer from diabetes or kidney disease, the American Diabetes Association recommends limiting protein consumption to about 10 percent of daily calorie intake. When making changes to your diet it is best to consult with your doctor or a registered dietitian.
Protein and Weight Loss
During the past several years there has been much controversy about the benefits of high protein / low carb diets. Most studies seem to indicate that high protein / low carb diets facilitate weight loss, at least for the short term. This is especially true when compared with low fat / high carb diets.
There are several reasons why high protein consumption facilitates weight loss. According to Thomas Halton, Ph.D, "Of all the nutrients, protein is the most satiating nutrient. There is something about protein that tells our body to stop eating after a while". The Harvard School of Public Health says that this is because "high-protein foods slow the movement of food from the stomach to the intestine. Slower stomach emptying means you feel full for longer and get hungrier later." [1]
According to Halton another reason that protein helps with weight loss is that the "digestion and absorption of protein takes more work than that of fat and carbohydrates". Protein also helps maintain steady levels of blood sugar. Unlike carbs, protein does not cause your blood sugar to spike and then crash, which ultimately leaves you feeling hungry and tired.
Good Protein Sources
Good sources of protein include poultry, fish, beef, beans, and nuts. When it comes to protein, most medical professionals recommend eating a variety of protein types.
Be aware that some protein types are more healthy than others. Proteins such as beef can contain unhealthy fat, while other protein types, such as beans and nuts, contain fiber and many healthy nutrients. Animal foods, such as red meat and full-fat dairy products, are the only proteins that contain cholesterol. A diet that limits fatty meats and creams can help keep you lean and lower your bad cholesterol. For those who enjoy meat, fish and poultry are good choices. If you eat red meat, try to select leaner cuts of meat. Remember that the key is to eat in moderation and variation.
Sources:
[1] The Nutrition Source: Protein, Harvard School of Public Health, http://www.hsph.harvard.edu/nutritionsource/questions/protein-questions/index.html#howmuch