My last blog I talked about the logistics of eating – in particular, the nutritive and emotional value of food. The next few blogs I want to focus on each of these areas in more detail, starting with common nutritional mistakes I first see in my clients.
Many people start their day with a bowl of cereal. The cereal aisle at the store has undergone so much change over the past ten years with a shift from sugary cereals to organic, whole grain and sometimes protein-enriched choices. But, just because a cereal is organic or has added protein, is it better for us? Are there better, simpler choices to eat first thing in the morning. Here are some things to consider.
Role of Protein In Your Body
Protein is the workhorse of your body. Protein has a role in just about every function for survival: cell structure and function, waste clean up and intracellular response. Dietary protein allows these physiological actions to occur in order to support our immune health, hormone production and cell to cell communication.
There are 20 amino acids in the proteins of the body. These amino acids are like a Lincoln Log House. You need each piece to build a complete house. Take out a few pieces and it will fall down. If our body does not get all of them it can’t survive. Eleven of them can be manufactured, but there are nine of them our bodies can not make, they must be consumed. Our bodies do not store protein like it does sugar and fat. If we do not consume enough protein our bodies will breakdown muscle tissue in order to get the amino acids it needs. An indication of this is muscle wasting and increased fatigue.
How Much Protein Do You Need?
The Institute of Medicine has set the Recommended Daily Allowance of protein at .36 gms per pound of weight. Someone weighing 200 pounds will need to consume about 72 gms of protein daily. An estimated 45% of U.S. adults don’t get enough protein or have impaired protein utilization and experience muscle wasting as a result. One study indicated that consuming more than 30 gms of protein at one time did not yield a higher absorption. Thirty gms of protein is about four ounces of meat, fish or poultry.
Most of the people I work with get ample protein at dinner but not enough at breakfast unless they are eating eggs. Most cereals, unless they have protein enhancements (usually from soy byproducts) don’t have enough protein unless the serving size is doubled. But do you really want the doctored-up soy isolated-enhanced cereal?
Soy Isolates and Concentrates As A Protein Source
Soy isolates are formed by taking out most of the carbohydrates and fats from defatted soy flour, making it 90% protein. Soy concentrates are made from removing some of the water-soluble carbohydrates from defatted soy flour, making it 70% protein.
Soy protein is being added to cereals, protein bars and just about anything stating the product has “added protein”. There’s controversy over the benefits of eating all this extra soy. Some studies link the added consumption of soy isolates to improved glycemic control in postmenopausal women with diabetes, as well as some beneficial results in cardiovascular health in monkeys and reduced tumor incidents rats. And there was even one study even indicated increased soy protein consumption reduced thyroid cancer risk.
But there is still some controversy over increased soy consumption and breast cancer. There are some supportive studies, but also some that show increased hyperplastic epithelial breasts cell and estradiol production in post menopausal women who consumed additional soy protein isolates. Furthermore, the USDA is now studying furan, a possible human carcinogen, that’s found in soy protein isolates.
The practical side of me says, why take a risk with man-made, manipulated proteins when there are plenty of non-controversial choices out there? I’m not against soy, but maybe just stick with the real thing: edamame, soy milk, tofu, miso and tempeh, not the manufactured isolated soy proteins that could be the real culprit just through the process of manufacturing them.
Other Benefits of Eating Adequate and the Right Kind of Protein
Protein takes longer to break down than carbohydrates so consuming enough helps with satiety which helps you feel fuller longer between meals. One study also shows that eating 30 gms of protein per meal improved body weight management and risk factors contributing to heart disease. Keep in mind that there is still some controversy of eating too much protein at one time and that doing so can lead to osteoporosis, increased risk of cancer, impaired kidney function and heart disease if the protein is coming largely from beef and other high saturated fat protein sources.
What’s The Best Protein For Breakfast?
The best sources of protein should be low in saturated fat, be whole and non-manipulated, and be quick and easy to put together. Here are some of the things I recommend for breakfast:
- A smoothie. It delivers 30 gms of protein through the Greek yogurt, the flax seed and milk.
- Two pieces of sprouted whole wheat toast with 3/4 cup low-fat cottage cheese. It delivers about 30 gms of protein since the sprouted wheat contains more protein.
- A frittata wedge in a whole grain wrap with spinach. I often times make this frittata recipe for dinner and then save the rest for a quick breakfast. The saturated fat is reduced by substituting egg whites for some of the eggs. I also boost the protein by adding Greek yogurt. Look under ingredients for words, “whole” or “100% whole” to find out if it is whole grain. I like La Tortilla’s wraps and also Valley Bread Whole Wheat Lavash wraps.
- A cup of plain, fat-free Greek yogurt topped with a half cup of fruit and 2 tbsp of chopped walnuts. This Greek yogurt will deliver 23 gms of protein and you get some nice fiber and heart healthy omega 3’s with the fruit and nuts. Try to move away from the flavored and fruited Greek yogurts since they have much more sugar and far less protein.
- Leftovers from the night before! Why not eat some left over salmon or chicken? Put it in a wrap with some greens and you have a perfect breakfast. Why not think out of the box.
I believe in eating “whole” foods that have not been processed, recreated or enhanced with added protein or fiber or some other doctoring. If there are enhancements to be made, I want to do them myself in my kitchen. I have not always eaten this way but as I have learned more about nutrition I believe the less handling and “re-creating” of what goes into my mouth, the better I feel, the more energy I have.