The Turtle Speaks

Protein is essential to good health. It’s the building block of body tissues, hair and nails, and it regulates necessary body functions such as the manufacture of enzymes and the transport of nutrients. It also helps promote energy and endurance. Lack of protein can lead to a compromised immune system, decreased muscle mass, and failure of the heart and respiratory system.

The recommended daily allowance of protein is eight grams per twenty pounds of body weight. Millions of people worldwide suffer from protein malnutrition. In the United States, it’s easy for most people to get enough protein in their diets; however, it’s important to remember that when it comes to health, not all protein sources are created equal.

Protein is made of amino acids, and there are eight amino acids that are essential to human health. The body must get these amino acids from food; the body can manufacture the remaining amino acids from the eight that must be provided by diet. Meat, milk and eggs are high protein foods which contain a complete balance of the eight essential amino acids. Animal protein sources, however, tend to be high in saturated fat, and they increase cholesterol levels in the blood, particularly LDL cholesterol. A diet that’s too high in animal protein contributes to atherosclerosis, high blood pressure, obesity, heart disease, and diabetes.

Though vegetable protein is low in saturated fat, it’s incomplete, meaning that plant-based protein lacks one or more of the essential amino acids. High protein plant sources include soy, couscous, beans, seeds, and nuts. People who are vegetarians can get the amino acids they need by eating a variety of foods from plant sources to provide the correct balance. For example, mixing nuts, grains, seeds, and vegetables will meet amino acid requirements as effectively as a diet high in animal protein, and it’s less risky to overall health and well-being.

Wise choices can be made in eating animal protein, as well. Choose lean cuts of beef instead of fatty hamburger meat. Grilled chicken is better than fried chicken. Fish is a good choice, and salmon, mackerel, and herring are some of the healthiest fish: they’re high in omega-3 fatty acids, which help fight heart disease and are important to brain function. Instead of eggs, choose egg substitutes, which are made with egg whites and are cholesterol-free.

High protein diets are effective for some people in suppressing appetite, thereby aiding in weight loss. Researchers aren’t sure why eating high protein diets helps to suppress appetite, and studies are ongoing. But as with all things, moderation is the key. Boosting one’s protein intake needs to be done responsibly and with an eye toward keeping intake of saturated fat and LDL cholesterol low.

For muscle-building, protein is a crucial component. But it isn’t necessary to eat a high protein diet in order to build muscle. The most important aspect of building muscle is eating 300-500 more calories a day than you actually need, in the context of a well-balanced diet.

For optimal health, it’s best to eat a varied diet and not too much of any one thing. Yes, protein is important, and high protein foods can be healthy when eaten in moderation and chosen wisely. To be on the safe side, always check with your doctor if you’re planning on making major changes to your diet.