***Please note I am not a doctor. This blog post is written using school notes and based off of personal experience.
I used to be vegan and it was a ride that taught me the importance of protein!
Since the time humans deemed survival and populating the planet important, they have consumed both plants and animals.
WHAT PROTEIN DOES FOR US:
Immune system - includes protein structures.
Do you keep getting sick?
Muscle structures are made of protein.
How do you recover from physical activity? Injuries? Energy levels?
Skin collagen is protein.
Best way to boost collagen? Eat collagen- bone broth and slow cooked fatty meats.
Hair keratin is protein.
Common symptoms of low protein demonstrated in our hair quality: texture, amount, hydration, thickness, hair line, colour.
Hormones- the precursors are proteins
Here we can think about the many types of hormones used throughout the body...
Disclaimer: the body is complex so it's not JUST protein involved with all of this-
Important Hormones Created From Protein:
Reproductive hormones for fertility, menstruation, sexual desire and performance (versus impotence). Hormonal imbalance like fibroids, cysts, PMS, cramping, sperm/egg quality, etc.
Digestive hormones like insulin, that is used to regulate sugar intake into our cells to produce energy.
Growth hormones used in pregnancy and early childhood development.
Thyroid hormones used to regulate the metabolic rate in our body. Our metabolic rate determines the rate at which we create and use energy (our energy levels, the rate at which our thoughts fire and our average body weight).
Our brain neurotransmitters like serotonin and dopamine. These hormones determine our body's ability to feel good, happy, content, euphoric, satisfied.
Me must consider both the QUANTITY and the QUALITY of the protein sources we consume.
This graph demonstrates the alternating amino acid structure from different sources of protein isolate. The brown is from whey (milk), green from a vegan sprouted protein powder which includes grains, legumes, and potato, and the blue is the World Health Organization recommended amount for optimal functioning.
The graph lines would be different depending on whatever food we put on it—chicken, broccoli, wheat, eggs, etc. All foods have various amino acid levels, and that is what makes them unique.
As you can see, there are benefits to consuming both animal and plant foods to gain all the nutrients we need!
The graph is from perfectsports.com - the Canadian athlete performance product company. For more information on their protein isolate, click here.
TOP PROTEIN SOURCES
Animal foods
Plant foods contain sources of protein; however, they are known as 'incomplete protein sources' because they contain a partial spectrum of amino acids in high levels.
The graph above shows a vegan plant-based protein isolate, a product that is specifically formulated to contain high amounts of all the essential amino acids.
Below is an example of how plant foods in their wholesome state contain contrasting amounts of amino acids and therefore must be consumed in higher amounts, with partner foods or with an animal protein source to ensure we gain all the nutrients we need.
So as you can see, the bar graphs for the legumes, grains, and nuts are shorter than the animal foods. Not by much, but they are. So over time, if this is not taken into consideration, the body may begin to lose its optimal protein concentration, its nitrogen balance, and therefore begin to break down.
I'll zoom in a bit:
And then here (below) is a graph indicating the total amount of protein per serving of different types of food.
The overall level of protein can be compared to the amino acid graph (above), which shows the type of protein we are receiving.
When we put both concepts of these graphs together, we can see the importance of a balanced diet to ensure we get all the nutrients we need.
The overall quantity of protein per serving in plant foods (shown above in the left bar graphs) is much lower than the animal foods shown in green on the right side. We can make up for this by eating more plant foods to gain more grams of protein, but sometimes our system can get overloaded with fiber, and we can get too full or bloated.
An example of this is eating 3 cups of beans to get the same grams of protein we can get from 1 piece of chicken. Pair chicken and beans together; 1 serving of beans + 1 serving of chicken = overall protein consumption is high, plus there is a variety of amino acids.
For me, when I was vegan, I was very active and unable to consume enough protein without overconsuming too much fiber. This resulted in my body becoming imbalanced and deficient. My body's symptoms were demonstrated with cystic acne, hormonal imbalance, and recurring injuries that impacted my athletic performance.
So yes, plant foods are a source of protein too, but humans evolved eating both plants and animal foods, respecting both kingdoms and understanding the value they both bring to the table.
Generally, all foods, unless they are overcooked or refined, contain a spectrum of amino acids (and other essential nutrients); it's just a case of whether there are adequate levels versus the amount needed by our body to function at its best.
Imbalances don't occur overnight or from eating one meal—it's lifestyle choices, restriction, and lack of access that occur over time that impact how our body functions as a whole.
AMINO ACIDS
Amino acids are the building blocks of the protein strand. This means that over time, an incomplete exposure to all the amino acids can push our body into working too hard to gain the essential building blocks it needs for optimal functioning.
The following lifestyle patterns impact our exposure to quality protein, along with other valuable nutrients. All three of these examples below are common patterns I have observed during nutrition sessions:
A restrictive diet, ignoring inflammation symptoms from the body.
A diet consisting primarily of processed foods (like frozen boxed meals) versus cooking from fresh ingredients.
Frequent take-out foods from bulk suppliers, prepared quickly, with additives for flavor that disguise the quality of food.
Back to TOP SOURCES OF PROTEIN and how to assimilate all our amino acids
Fermented foods & sprouted foods.
The fermentation & sprouting process deactivates "anti-nutrients" that can prevent proper mineral and amino acid digestion. (Keep this in mind when buying vegan protein powders; a fermented version ought to digest more efficiently.)
Another benefit of fermented foods is that they bring bacteria into the colon to promote complete digestion and assimilation of nutrients. Bacteria produce vitamins such as B12 and K2 and enzymes to boost our metabolism.
Some examples of delicious fermented foods: sauerkraut on the side of a meal, real probiotic pickles on your hamburger, fermented mustard on your steak, kombucha on a hot day, yogurt garnishing a meal or in a sauce, fresh sprouts topping a meal.
Sprouting a legume/nut/seed/grain activates nutrients that the plant needs to survive, including enzymes and nutrients that otherwise may have passed through our system inactivated. Sprouting at home can be as simple as soaking beans in a warm place for 24 hours+ before boiling them (this helps them digest with less gas). A neat idea is to get a sprouting tower to make tasty homemade sprouts for sandwiches, salads, and garnishes at home.
Sea vegetables
Did you know that sea vegetables/seaweeds have been dubbed one of the most nutrient-dense foods on Earth? In my house, at least! We take them in tablet form as a 'morning multivitamin'.
When we eat a sheet of seaweed, we aren't gaining a whole lot of protein; however, seaweed's complete nutrient panel can be eaten raw and with a high absorption rate. This is a prime example of something being a QUALITY protein source without providing QUANTITY.
To choose seaweed as your main protein source at a meal might leave you short in your needed protein requirement. However, garnishing your meal with seaweed alongside another protein source, such as beef or fish, will tackle both quantity and quality.
Wrapping it up
Here are some more pieces I have written relating to these ideas:
- Samantha
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