If you haven’t been told you should be eating more protein in the past few months, you are either living under a rock or avoiding any conversations around nutritional intake. Protein is the new kale and if you read my previous post on menopausal nutrition, you know that I do believe the science supports our need for adequate protein and that the recommended daily allowance (RDA) of .8 g/kg/day, set by The Food and Nutrition Board of the National Academies of Sciences, Engineering, and Medicine, is probably not adequate for most people. And if you’ve followed me for any length of time, you also know that I absolutely love kale! So where does this information leave a kale loving, middle aged, holistic nutritionist and aspiring farmer?
Like so many others who are trying to consume >100 grams of protein daily, it leaves me setting aside a disproportionate amount of brain space for protein sources, protein quality, and a running tally of daily protein consumption. So, today’s blog goal is to discuss all these protein thoughts so that you and I can move forward into our daily lives while giving some of that brain space back to much needed topics, such as that gift idea your kiddo, significant other or parent mentioned in passing two months ago and now needs to be recollected for the holidays.
Protein is found in both animal and plant sources. Animal proteins have more protein per ‘bite’, are often a more complete protein which are also more bioavailable to the body. So what does that all actually mean? 1. It is easier to meet high protein intake with lower caloric intake when consuming animal proteins. 2. Animal proteins contain all the essential amino acids our bodies need whereas plant proteins need to be combined with complementary plant proteins and/or supplements to consume the essential amino acids. 3. Animal proteins are absorbed and used by our bodies more efficiently than plant proteins alone. As a holistic nutritionist, I believe that every individual deserves to eat in a way that makes them feel good, physically, emotionally and mentally, so I absolutely understand that some people will choose to eat a vegetarian or even a vegan diet. We will touch on the ethics of protein consumption in just a bit. But the fact is that animal based proteins are an easier way to meet protein consumption goals.
Ethical protein. Now this conversation could go many different ways and the two sides of the argument both have valid points. I do not believe that there is much debate to be had over the atrocity that are factory farms and their subsequent meat production. But, I also don’t believe that it is currently possible to feed our world without it. I personally, do not believe that vegan and vegetarian diets for the entire population are sustainable from an agricultural perspective or able to provide proper nutrition to those who are unable to dedicate time and energy to eating a nutrient dense diet without meat. I also do not believe that ethically sourced meat is financially available to a large portion of the population. So here is my oversimplified opinion. If you are in a position to be picky about what you eat, then do it ethically. For vegetarians and vegans, this means avoiding highly processed vegetarian proteins that are made from big ag’s mono crops such as soy beans, corn, wheat, rice and sugar. These crops are generally grown with a significant amount of genetically modified organisms, chemical fertilizers and chemical pest control. In addition, the practice of mono cropping is destroying soil, making it less likely to be usable in the future. For meat eaters and omnivores, this means seeking out local farms where you can know the standards for raising and butchering the animals you eat. And if you don’t live in an agricultural area, you can still seek out suppliers who choose to work with farmers who are striving to meet the highest standards in animal and land welfare. Will Harris of White Oak Pastures does a beautiful job of describing the importance of this movement in podcast interviews, on his website and in his book A Bold Return to Giving a Damn. If those of us who have the luxury of time and financial means make ethical choices for our protein needs, we will help to increase the need for ethical options which will eventually create a more affordable market for these products. I realize, it is not that simple and have no intention of getting into the nitty gritty details of subsidized farming etc.., but simply, we have the ability to vote with our dollar whenever possible.
So, how do you know which proteins to choose in your quest for protein, more protein and yet more protein?! Here is my systematic approach to choosing my primary proteins as someone with the means to prioritize animal welfare:
1. Meat from my local sources (hunted game from my husband, local beef from The Farms at Hickory Flat, local Pork from Riverview Farms.
2. Supplemental meat from the grocery store. I try to buy Free Range Organic whenever possible, but in a pinch will go for the organic option.
3. Fresh seafood
4. Organic Cottage Cheese
5. Legumes & Grains
6. Eggs (I have my own chickens, but Pasture Raised & Certified Humane would be the best store bought option, egg labeling is very misleading and difficult to decipher!) Here is a link to what is the simplest explanation I have found, but it does not get into animal treatment.
7. Non GMO & organic soybeans.
8. Smoked salmon, canned tuna, canned mussels, canned oysters
9. Chia seeds & Flax seeds
11. Whey Protein Isolate Powder with limited additional ingredients. I buy the Protocol for Life brand.
10. Supplemental Proteins: additional dairy, nuts, seeds.
11. Non GMO & organic soy products such as tempeh and tofu.
While this is my list, it’s great to put your own list together prioritizing what’s important to you. Each individual is going to have something that will dictate how they source their proteins. It may be time, cost, palatability, packability, ethical reasons or dietary preferences. I recommend starting with the most natural protein sources that work for you and then moving toward more processed sources as needed.
If you are a vegetarian or vegan looking to meet your protein needs, start with legumes and grains, add nuts & seeds, and cottage cheese, yogurt & cheese if you are not dairy free. You are also likely to need soy products to meet high protein needs. Try to buy only Non-GMO and organic soy products to avoid the chemicals commonly found in traditional soy products. I struggle with the ‘plant based food industry’ as their vegetarian meat replacement foods are generally highly processed, contain the mono crops of big agriculture, and contain vegetable oils, which I suggest avoiding whenever possible. You can refer to my post on fats & oils for additional information. Additionally, my previous post on menopausal nutrition contains a link to nutritional charts and supplemental information including high protein foods.
I hope this information helps you on your journey to optimizing your nutritional intake and I will tackle Fiber in my next post, which may not come out until after the New Year!