Protein: T’s & C’s

Proteins are large molecules made up of smaller units called amino acids. There are 8 essential amino acids – they are called ‘essential’ because your body cannot synthesize them and you have to include them in your diet.

Animal protein like meat, chicken, fish, eggs and dairy products contains decent amounts of these essential amino acids.

Vegetable proteins like lentils or pulses may be lacking in one or more essential amino acids, It is possible to combine vegetable proteins in such a way that all essential amino acids will be present in the diet.

Getting enough protein daily, especially if you are a very active person, or if you are pregnant is vitally important.

Here are a few tips:

1. Get enough protein: At least 46g/day for women and 56g/day for men. If you are very physically active (an hour or more of intense physical activity daily), you will need to eat more protein than this. The same is true if you are pregnant or breastfeeding.

2. Combine whole-grains, legumes and nuts… this way you know you are getting all the essential amino acids. Good combinations include:
• Peanut butter on whole-wheat bread
• Lentils or beans and barley
• Beans with rice
• Legumes with any nuts or seeds

3. Stick to 100% whole-grains: These contain much more protein and fibre than more refined alternatives. Examples:
• Bulgar
• Oats
• Buckwheat
• Quinoa
• Brown rice
• Millet

4. Include dairy and eggs: Dairy not only is a great source of protein, it contains Vitamin D and Calcium, and can add a depth of flavor to plant-based dishes. A dollop of yoghurt and cucumber dip (‘raita’) with a bean curry is sublime! Eggs are fantastically versatile and relatively inexpensive and provide a whack of complete protein.

Remember, amino acids can be converted to glucose. This is important because protein cannot be ‘stored’ in your body. If you eat more protein than your body needs, it will convert the excess to glucose. If you don’t use the glucose for energy… it will be converted to fat.

Therefore, eating excess protein can jeopardize your weight loss efforts and can prevent you from achieving ketosis.