Protein is a vital nutrient, essential to your health. In its purest
form, protein consists of chains of amino acids. There are 22 amino acids that combine to form
different proteins, and 8 of these must come from the foods we eat. Our body uses these amino
acids to create muscles, blood, skin, hair, nails and internal organs. Proteins help replace and
form new tissue, transports oxygen and nutrients in our blood and cells, regulates the balance of
water and acids, and is needed to make antibodies. However, too much of a good thing may not be so
good for you. Many people are putting their health at risk by eating to much protein. Excessive
protein consumption, particularly animal protein, can result in heart disease, stroke,
osteoporosis, and kidney stones. As important as protein is for our body, there are many
misconceptions about how much we really need in our diet, and the best way to obtain it.
The average American eats about twice as much protein than what is actually required. Some
people, in the pursuit of thinness, are going on high-protein diets and are eating up to four
times the amount of protein that their body needs. Protein deficiency is certainly not a problem
in America.
So exactly how much protein does your body really need? Much less than you think. According to
the American Heart Association and the National Institutes of Health, as little as 50-60 grams of
protein is enough for most adults. This breaks down to about 10-12% of total calories. Your body
only needs .36 grams of protein per pound of body weight. To calculate the exact amount you need,
multiply your ideal weight by .36. This will give you your optimum daily protein requirement in
grams. Since the amount of protein needed depends on the amount of lean body mass and not fat,
ideal weight is used instead of actual weight. Infants, children, pregnant and nursing women
require more protein.
People on high-protein diets are consuming up to 34% of their total calories in the form of
protein and up to 53% of total calories from fat. Most of these people are unaware of the amount
of protein and fat that is contained in the foods they eat. For instance, a typical 3-ounce beef
hamburger, which is small by American standards, contains about 22 grams of protein and 20 grams
of fat. You achieve quick weight loss on these diets because of this high fat content. High fat
foods give you the sensation of feeling full, faster, so you end up eating fewer total calories.
However, this type of protein and fat combination is not the healthiest. Animal proteins are
loaded with cholesterol and saturated fat. Many people on these diets also experience an elevation
in their LDL (the bad) cholesterol when they remain on this diet for long periods. High levels of
LDL cholesterol in the blood clog arteries and is the chief culprit in heart disease, particularly
heart attack and stroke. So while you may lose weight in the short-run, you are putting your
cardiovascular health in jeopardy in the long-run. Another reason weight loss is achieved on these
high-protein diets, at least temporarily, is actually due to water loss. The increase in the
amount of protein consumed, especially from meat and dairy products, raises the levels of uric
acid and urea in the blood. These are toxic by-products of > protein breakdown and metabolism.
The body eliminates this uric acid and urea by pumping lots of water into the kidneys and urinary
tract to help it flush out. However, a detrimental side effect of this diuretic response is the
loss of essential minerals from the body, including calcium. The high intake of protein leaches
calcium from the bones, which leads to osteoporosis. Medical evidence shows that the body loses an
average of 1.75 milligrams of calcium in the urine for every 1 gram increase in animal protein
ingested. Additionally, as calcium and other minerals are leached from our bones, they are
deposited in the kidneys and can form into painful kidney stones. If a kidney stone becomes large
enough to cause a blockage, it stops the flow of urine from the kidney and must be removed by
surgery or other methods. Plant-based proteins, like that found in soy, lowers LDL cholesterol and
raises HDL (the good) cholesterol. This prevents the build up of arterial plaque which leads to
atherosclerosis (hardening of the arteries) and heart disease, thus reducing the risk heart attack
and stroke. The amount and type of protein in your diet also has an important impact on calcium
absorption and excretion. Vegetable-protein diets enhance calcium retention in the body and
results in less excretion of calcium in the urine. This reduces the risk of osteoporosis and
kidney problems. Interestingly, kidney disease is far less common in people who eat a
vegetable-based diet than it is in people who eat an animal-based diet. By replacing animal
protein with vegetable protein and replacing saturated fat with unsaturated fat, like that found
in olive and canola oils, you can avoid the pitfalls of the typical high-protein diet.
You will be able to improve your health and regulate your weight while enjoying a vast array of
delicious, nutritionally dense, high fiber foods. Remember, eat everything in moderation and
nothing in excess. Also, the only healthy way to achieve permanent weight loss is to burn more
calories than you take in. Anything else is just a gimmick.
To learn more about the health benefits of soy, visit the Virtues of Soy website at http://www.virtuesofsoy.com.
Monique N. Gilbert is a Health Advocate, Recipe Developer, Soy Food Connoisseur and the author of
"Virtues of Soy: A Practical Health Guide and Cookbook" (Universal Publishers, $19.95)
Author Bio...
Monique N. Gilbert holds a Bachelor of Science degree, is a Certified Personal Trainer/Fitness
Counselor and health advocate. She began a low-fat, whole-grain, vegetable-rich diet in the
mid-1970's. This introduced her to a healthier way of eating and became the foundation of her
dietary choices as an adult. She became a full-fledged vegetarian on Earth Day 1990. Over the
years she has increased her knowledge and understanding about health and fitness, and the
important role diet plays in a person's strength, vitality and longevity. Monique feels it is her
mission to educate and enlighten everyone about the benefits of healthy eating and living.
Contact Information
E-mail: monique@chef.net
Website: http://www.virtuesofsoy.com
