| Protein: An Introduction |
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Proteins are nutrients formed by amino acids. They are essential for the growth and repair of cells.
Antibodies, enzymes, insulin, and hormones are all made up of protein. Proteins can be broken down into two
groups, complete and incomplete proteins. Complete proteins contain all the amino acids that are important to
good health. Incomplete proteins are deficient in some of the required amino acids. The hair, skin, eyes, nails,
muscles, heart and other internal organs are composed of protein. Protein is also essential to the proper
sodium and potassium balance in our body.
When proteins are consumed, the body breaks these down into amino acids and these amino acids are
reassembled to form other proteins. The body only requires about 50 grams of protein per day for good
health. If excess amounts of protein are not used, the body will not store the protein, but will convert it into fat,
carbohydrates, or energy. Excess amounts of protein also put a strain on the kidneys and liver. If adequate
amounts of protein are not consumed, the body will begin to use protein from other sources such as muscle
tissue or internal organs.
In order for protein to be used by the body, it must first be digested. Enzymes such as pepsin and protease
aid the body in breaking down protein in order for it to be metabolized. Enzymes function as catalysts which
speed up the process of chemical reactions in the body. Without these enzymes, it would take the body a very
long time to break down protein in order for it to do its job. However, enzymes are very sensitive and must have
the right environment and elements in order to function. When food is cooked at very high temperatures, it
causes the enzymes to become denatured or ineffective. These digestive enzymes are also affected if the
body is too acidic or too alkaline. This is why it is important to eat a portion of our food in a raw or uncooked
state or to supplement with food enzymes.
Vegetables, nuts, grains and legumes all provide a good source of protein in the diet. If combined properly,
these foods should provide the essential amino acids that the body requires. Animal protein is considered a
complete protein. However, animal protein is also high in saturated fat and cholesterol.
As we all know, moderation is the key to good health. As mentioned earlier, there are repercussions from
either too much protein or not enough protein in the diet. If you are looking to lose weight you may want to
consider restricting the amount of protein in your diet if you usually consume more than 50 grams per day.
Protein should consist of the lean variety. If you are an athlete and you are looking to increase strength,
endurance, or speed, more than an additional 10% of protein is not usually required. The body will burn
carbohydrates to produce additional energy and the body will build muscle based on the demands placed
upon it.
Sources of Protein:
1 Egg = 6 grams protein
Cheese (3.5 oz) = 25 grams protein
Fish (3.5 oz) = 21 grams protein
Chicken (3.5) = 25 grams protein
¼ Cup of Almonds = 6.5 grams protein
¼ Cup of Garbanzo beans = 5 grams protein
¼ Cup of Lima beans = 4 grams of protein
¼ Cup Pumpkin seeds = 16.8 grams of protein
¼ Cup Sesame seeds = 10.5 grams of protein
¼ Cup Walnuts = 5.3 grams of protein
Turkey (8 oz) = 44 grams of protein
Tuna (8 oz) = 63 grams of protein
Lobster (8 oz) = 37 grams
Complete Proteins
Combine any whole grain with vegetables, beans, legumes, or nuts and you have a complete protein.
Examples: Rice and Beans, Pasta and Vegetables, Tuna sandwich with whole grain bread.
Bee Pollen is a complete protein and contains all the amino acids the body needs.
Animal Protein is a complete protein. Consume lean cuts to reduce fat intake.
Simple Rules for Food Combining
Here are a few simple rules, which will assist you in making decisions regarding which foods you should combine
for the best digestion and utilization of nutrients. Combining the proper foods puts less stress on the
digestive system, which leads to better health.
© Natalie Vickery 2006
Antibodies, enzymes, insulin, and hormones are all made up of protein. Proteins can be broken down into two
groups, complete and incomplete proteins. Complete proteins contain all the amino acids that are important to
good health. Incomplete proteins are deficient in some of the required amino acids. The hair, skin, eyes, nails,
muscles, heart and other internal organs are composed of protein. Protein is also essential to the proper
sodium and potassium balance in our body.
When proteins are consumed, the body breaks these down into amino acids and these amino acids are
reassembled to form other proteins. The body only requires about 50 grams of protein per day for good
health. If excess amounts of protein are not used, the body will not store the protein, but will convert it into fat,
carbohydrates, or energy. Excess amounts of protein also put a strain on the kidneys and liver. If adequate
amounts of protein are not consumed, the body will begin to use protein from other sources such as muscle
tissue or internal organs.
In order for protein to be used by the body, it must first be digested. Enzymes such as pepsin and protease
aid the body in breaking down protein in order for it to be metabolized. Enzymes function as catalysts which
speed up the process of chemical reactions in the body. Without these enzymes, it would take the body a very
long time to break down protein in order for it to do its job. However, enzymes are very sensitive and must have
the right environment and elements in order to function. When food is cooked at very high temperatures, it
causes the enzymes to become denatured or ineffective. These digestive enzymes are also affected if the
body is too acidic or too alkaline. This is why it is important to eat a portion of our food in a raw or uncooked
state or to supplement with food enzymes.
Vegetables, nuts, grains and legumes all provide a good source of protein in the diet. If combined properly,
these foods should provide the essential amino acids that the body requires. Animal protein is considered a
complete protein. However, animal protein is also high in saturated fat and cholesterol.
As we all know, moderation is the key to good health. As mentioned earlier, there are repercussions from
either too much protein or not enough protein in the diet. If you are looking to lose weight you may want to
consider restricting the amount of protein in your diet if you usually consume more than 50 grams per day.
Protein should consist of the lean variety. If you are an athlete and you are looking to increase strength,
endurance, or speed, more than an additional 10% of protein is not usually required. The body will burn
carbohydrates to produce additional energy and the body will build muscle based on the demands placed
upon it.
Sources of Protein:
1 Egg = 6 grams protein
Cheese (3.5 oz) = 25 grams protein
Fish (3.5 oz) = 21 grams protein
Chicken (3.5) = 25 grams protein
¼ Cup of Almonds = 6.5 grams protein
¼ Cup of Garbanzo beans = 5 grams protein
¼ Cup of Lima beans = 4 grams of protein
¼ Cup Pumpkin seeds = 16.8 grams of protein
¼ Cup Sesame seeds = 10.5 grams of protein
¼ Cup Walnuts = 5.3 grams of protein
Turkey (8 oz) = 44 grams of protein
Tuna (8 oz) = 63 grams of protein
Lobster (8 oz) = 37 grams
Complete Proteins
Combine any whole grain with vegetables, beans, legumes, or nuts and you have a complete protein.
Examples: Rice and Beans, Pasta and Vegetables, Tuna sandwich with whole grain bread.
Bee Pollen is a complete protein and contains all the amino acids the body needs.
Animal Protein is a complete protein. Consume lean cuts to reduce fat intake.
Simple Rules for Food Combining
Here are a few simple rules, which will assist you in making decisions regarding which foods you should combine
for the best digestion and utilization of nutrients. Combining the proper foods puts less stress on the
digestive system, which leads to better health.
- Fruits are eaten alone and usually eaten first thing in the morning or several hours after a meal.
- Protein foods such as dairy and meats are not eaten with starches such as potatoes and breads.
- Vegetables combine well with either starch or proteins.
© Natalie Vickery 2006
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