The Protein Dilemma

Is protein necessary? Absolutely. Protein plays a vital role in constructing, maintaining, and repairing various tissues in the body, ranging from bones and muscles to blood, hair, nails, and organs.

Despite the prevailing emphasis on protein in our culture, the reality is that protein deficiency is not a widespread issue. Surprisingly, many individuals, including those following a plant-based diet, often surpass the recommended protein intake. Contrary to common belief, the notion that plant-based protein is "incomplete" is a myth. In fact, plant-based protein can be superior to animal-sourced protein for several reasons. Animal products, such as meat, tend to contain higher levels of saturated fat and cholesterol, posing potential risks for conditions like cardiovascular diseases.

It's essential to recognize that plant-based foods, including whole grains, beans, lentils, tofu, tempeh, nuts, and seeds, can easily meet your protein requirements. Additionally, these plant-based sources come bundled with other essential nutrients like fibre, water, antioxidants, vitamins, and minerals. On the contrary, animal-based protein sources often come with health-harming elements such as saturated fat, sodium, and cholesterol.

Image taken from: Canada, H. (2024, May 15). Cooking with plant-based Protein Foods. Canada Food Guide. https://food-guide.canada.ca/en/cooking-skills/cooking-plant-based-protein-foods

While not advocating for complete elimination of animal products from your diet, there's an opportunity to make mindful choices. Consider incorporating plant-based protein sources into your meals, allowing for a more balanced and health-conscious approach. When opting for animal products, choose wisely:

Fish and Shellfish:

- Choose fresh or frozen fish and shellfish without breading, batter, or deep-frying.

- Opt for canned fish with minimal added sodium.

Lean Meats:

- Select skinless poultry.

- Choose lean cuts of meat, like round and loin (for beef).

- Opt for fresh or frozen meat without rich sauces, sodium, or saturated fat.

Milk and Dairy Products:

- Choose unsweetened lower-fat milk and yoghurt.

- Opt for lower-fat, lower-sodium cheeses.

Soy Products and Fortified Soy Beverages:

- Choose unsweetened fortified soy beverages.

- Opt for lower-sodium soy products such as tofu and edamame.

Promote healthier cooking methods by:

- Draining off extra fat after cooking.

- Trimming visible fat from meats.

- Removing poultry skin before cooking. 

- Explore cooking techniques with minimal added saturated fat, such as steaming, grilling or roasting. 

- Enhance flavours using spices or herbs, and utilise small amounts of oils with healthy fats, such as olive and canola. 

Making thoughtful choices in your protein sources and cooking methods contributes to a well-rounded and health-conscious diet. It’s important to understand that it’s about food as a whole, and not about single nutrients.

References:

• Kelly, J., & Clayton, J. S. (2021). Foundations of Lifestyle Medicine Board Review Manual (3rd ed.). ACLM. 

• Home. (2018, July 10). Food Revolution Network. https://foodrevolution.org/