Are you hunting for protein?

I get questions about certain things more than others. Protein tops the list for people who have cut back on meat. Specifically, “How do I know I am getting enough protein? I’m always looking for more. And where are the best places to find protein?” This protein scavenger hunt goes on all time. So let’s boil it down. Here’s what you need to know.

How much protein do I need?

Combining beans and rice makes a complete protein

When we talk about protein most people usually think of meat–and specifically beef products. But there are so many sources of protein. I’ll list some of the best sources later in this post, but first consider than there are cultures out there  where little meat is eaten, (Asian and Mediterranean diets are examples), but the people who adhere to the diet are very healthy.

In fact, researchers are beginning to embrace the fact that Americans are more likely to get too much protein than to be deficient. And too much protein can cause a host of complications and diseases, so it’s something to be aware of.

As a general rule a diet of about 10 percent protein is the optimum for body functioning. Some sources recommend less, some a little more.

What are good sources of protein?

There are many whole food sources of protein. In fact, most foods have some protein in them. Here’s a list of foods high in protein for particular food groupings:

• Legumes: Garbanzo beans, kidney beans, lima beans, navy beans, sprouted mung beans
• Grains: Quinoa, brown rice, barley, oats, millet
• Vegetables: Kale, sweet potatoes, tomatoes, onions, broccoli, green beans, cauliflower, mushrooms
• Fruit: Banana, strawberry, watermelon, pineapple
• Nuts: Almonds, cashews, walnuts
• Seeds: Hemp, pumpkin, sesame, sunflower
• Dairy: Eggs, hard cheeses, cottage cheese

What is a complete protein?

There is some debate about the importance of complete proteins. But basically, there are 8 amino acids that your body needs. A food is considered to be a complete protein if it contains all eight. While there are definitely vegetarians sources out there with a complete set of amino acids (for example: quinoa, sweet potatoes, almonds, and bananas to name a few) they are more common in animal sources. Do we need to get all eight every day? Probably not. But if you are concerned about getting enough complete protein and you don’t want to eat a lot of meat, you can combine foods to make what is referred to as a complimentary protein, that is a complete protein that was created by food combining. Here are a few examples:

• Peanut butter on a rice cake
• Hummus on pita bread
• Beans and rice

In a word: If you’re in good health and you eat a balanced diet, you don’t have to worry about being protein deficient.

If you have any questions about this information, please feel free to drop me an email.

Tags: food, protein