The Importance of Protein In Your Diet

When you hear the word “protein” most people just think of our food from an animal source. But it is way more than that. Protein is a crucial macronutrient that plays a vital role in various bodily functions, from building and repairing tissues to supporting the immune system.

It is essential for maintaining good health, supporting growth and development, and managing weight. Protein is also a key component of enzymes, hormones, and vitamins. A big benefit to plant-based protein is the fiber it provides. Fiber helps regulate the body’s sugar use, keeps hunger and blood sugar in check, and helps food move through the digestive system with regularity.

More on why protein is important:

1. Building and Repairing Tissues:

Protein is the main building block of your body’s tissues, including muscles, bones, cartilage, skin, and blood.
It helps repair damaged tissues and supports the growth of new cells.

2. Supporting the Immune System:

Protein helps create antibodies, which are essential for fighting off infections and illnesses.
It also plays a role in maintaining a healthy immune response.

3. Fueling Energy and Carrying Oxygen:

Protein can be used as an energy source when the body doesn’t have enough carbohydrates or fats.
It also helps carry oxygen throughout your body in the blood.

4. Supporting Growth and Development:

Protein is particularly important for children and teens during their growth and development phases.
It also plays a role in bone mass acquisition.

5. Weight Management:

Protein can help you feel full and satisfied, which can aid in weight loss efforts.
It also helps maintain muscle mass during weight loss, which can boost your metabolism.

6. Maintaining Body pH and Fluid Balance:

Protein helps regulate the pH balance in your body and maintain proper fluid levels. This is key for recovery, muscle health, and digestion.

7. Transporting and Storing Nutrients:

Protein acts as a carrier for nutrients, helping them get where they need to go in your body.
It can also store nutrients for later use.

Some proteins are hormones, which are chemical messengers that aid communication between your cells, tissues and organs.

They’re made and secreted by endocrine tissues or glands and then transported in your blood to their target tissues or organs where they bind to protein receptors on the cell surface.

Hormones can be grouped into three main categories:

Protein and peptides: These are made from chains of amino acids, ranging from a few to several hundred.

Steroids: These are made from the fat cholesterol. The sex hormones, testosterone and estrogen, are steroid-based.
Amines: These are made from the individual amino acids tryptophan or tyrosine, which help make hormones related to sleep and metabolism.

Protein and polypeptides make up most of your body’s hormones.

Some examples include:

Insulin: Signals the uptake of glucose or sugar into the cell.
Glucagon: Signals the breakdown of stored glucose in the liver.
hGH (human growth hormone): Stimulates the growth of various tissues, including bone.
ADH (antidiuretic hormone): Signals the kidneys to reabsorb water.
ACTH (adrenocorticotropic hormone): Stimulates the release of cortisol, a key factor in metabolism.

Enzymes are proteins that aid the thousands of biochemical reactions that take place within and outside of your cells. The structure of enzymes allows them to combine with other molecules inside the cell called substrates, which catalyze reactions that are essential to your metabolism.

Enzymes may also function outside the cell, such as digestive enzymes like lactase and sucrase, which help digest sugar.

Some enzymes require other molecules, such as vitamins or minerals, for a reaction to take place.

Bodily functions that depend on enzymes include:

Digestion
Energy production
Blood clotting
Muscle contraction

Lack or improper function of these enzymes can result in disease.

Plant Protein

Plant protein is a crucial part of a balanced diet, offering numerous health benefits and supporting overall wellness. It can help reduce the risk of chronic diseases, maintain a healthy weight, and contribute to better gut health. Plant proteins are also a good source of fiber, essential for digestion and blood sugar regulation.

Benefits of Plant Protein:

Reduced Risk of Chronic Diseases:
Studies suggest that replacing some animal-based protein with plant-based sources may decrease the risk of heart disease, diabetes, and certain cancers.
Weight Management:
Plant-based diets are often associated with lower body weight and cholesterol levels compared to diets high in animal protein.
Improved Digestion:
The fiber content in plant proteins helps regulate digestion, keeps blood sugar stable, and aids in the movement of food through the digestive system.
Nutritional Benefits:
Plant proteins are a good source of vitamins, minerals, and antioxidants, which contribute to overall health and well-being.
Lower in Saturated Fat and Cholesterol:
Many plant-based proteins are naturally low in saturated fat and contain no cholesterol, making them a heart-healthy choice.
Kidney Health:
Plant proteins may offer more protection for the kidneys than animal proteins, particularly for individuals with kidney disease.
Environmental Impact:
Plant-based diets have a lower environmental footprint compared to animal-based diets, contributing to more sustainable food choices.

Examples of Plant Protein Sources:

Legumes: Beans, lentils, chickpeas
Nuts and Seeds: Almonds, walnuts, chia seeds, hemp and pumpkin seeds
Grains: Quinoa, oats, rice
Vegetables: Broccoli, spinach, edamame

Protein is a vital part of a healthy diet. It plays a role in most bodily functions, from cell repair and hormone production to muscle building and blood clotting. For your body to operate as it should, you need an adequate amount of protein from food.

To determine your recommended daily amount of protein, multiply your weight in pounds by 0.36. Then use that amount as a guideline, regardless of the protein source.

Quality protein, lean meats/fat percentage and where it comes from ie organic and grass-fed are always the best options for clean eating.

Sources:

https://www.ncbi.nlm.nih.gov/books/NBK9924

https://www.ncbi.nlm.nih.gov/books/NBK9921

https://pubmed.ncbi.nlm.nih.gov/15193309

https://pmc.ncbi.nlm.nih.gov/articles/PMC4576142