Protein is an important macromolecule that is required by the body. They are made up of amino acids which are used for the growth and repair of cells, muscles, and bones. In our article on the Importance of protein and its requirements, we have discussed in detail the functions of protein in our body.
After establishing its need, we will now discuss what are the sources of protein and different myths that surround proteins along with their role in fat loss.
Sources of protein:
| Vegetarian | Non-Vegetarian | Vegan |
|---|---|---|
| Soy and Soy products like soya chunks, soy milk, soya sauce, tofu, etc | Lean meats – beef, lamb, veal, pork. | Soy and Soy products like soya chunks, soy milk, soya sauce, tofu, etc |
| Paneer/Cheese/Curd/Milk | Poultry – chicken, turkey, duck, emu, goose. | Pulses and legumes, like chickpeas, split peas, |
| Pulses and legumes, like chickpeas, split peas, | Fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams | Nuts (including nut pastes) and seeds – almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds, hemp seeds |
| Nuts (including nut pastes) and seeds – almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds, hemp seeds | Eggs | Ancient grains (quinoa, amaranth, sorghum, barley, teff, spelt, farro, einkorn) |
| Protein-rich vegetables & fruits (broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and brussels sprouts) fruits guava, nectarines, mulberries, blackberries, cherimoyas, and bananas) | Protein-rich vegetables & fruits(broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and brussels sprouts) guava, nectarines, mulberries, blackberries, cherimoyas, and bananas) |
Some of the above sources of protein are incomplete sources of protein, that is, they don’t contain all nine essential amino acids. In such cases, when paired with the right source of protein, they can be converted into complete protein sources.
For example, rice and beans, rice is low in lysine and high in methionine whereas beans are high in lysine and low in methionine, thus complimenting each other to form a complete amino acid profile.
All the non-vegetarian sources of protein are complete with all nine essential amino acids.
Role of protein in fat-loss
Protein is the most satiating macronutrient. During fat-loss phase, managing hunger is one of the most important things. Including protein in the right amount will help do the same.
Another important function that protein plays is to maintain muscle mass. It also helps regulate hormones associated with hunger and satiety. This has been discussed in detail in the article Why protein is important is weight/fat loss.
Myths associated with protein intake.
- Dal is a source of protein:
It is a common misconception amongst people that if they include dal/pulses their protein needs are getting addressed. But little is known, that they are incomplete sources of protein and have carbohydrates too in them. Thus, if they are being considered for protein they need to be paired with grains and the carbohydrates present in them need to be accounted for too.
- If you are a vegetarian/vegan, you don't get enough protein:
There are various sources of protein in the vegetarian diet as well as vegan diet. If quantified properly and an incomplete protein source is paired with the right source, there will be no scarcity of protein for these people.
- Protein causes kidney diseases:
A diet with a higher amount of protein causes kidney diseases in people who have trouble eliminating waste from protein metabolism. However, there is no proven association shown between protein and kidney diseases.
- Whey protein supplements are bad:
If you are not a bodybuilder or are not regularly going to the gym, whey protein is not for you. Whey protein is just a convenient way to complete one's macronutrient requirements. It is safe to consume for adults. The only thing one has to be cautious about is the adulterated products sold in the market or fake ones too. It is advisable to buy from a known manufacturer/vendor.
- Does protein increase uric acid?:
High uric acid patients are advised to limit their purine intake. Purine and protein are different. Therefore, one has to make sure while choosing protein sources that they do not contain a lot of purines
References
- J Boštjan, J Barbara, P. Maja and P. Jernej (2019) ‘Uric Acid and Plant-Based Nutrition’, pp. 1–15.
- Liao, Y. et al. (2019) ‘Prospective views for whey protein and/or resistance training against age-related sarcopenia’, Aging and Disease. International Society on Aging and Disease, pp. 158–174. doi: 10.14336/AD.2018.0325.
- Marinangeli, C. P. F. and House, J. D. (2017) ‘Potential impact of the digestible indispensable amino acid score as a measure of protein quality on dietary regulations and health’, Nutrition Reviews, 75(8), pp. 658–667. doi: 10.1093/nutrit/nux025.
- Phillips, S. M., Chevalier, S. and Leidy, H. J. (2016) ‘Protein “requirements” beyond the RDA: implications for optimizing health’, Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 41(5), pp. 565–572. doi: 10.1139/apnm-2015-0550.
- U.S Dairy Export Council, Reference Manual for U.S. Whey Products 2nd Edition, 1999 and Sarwar, 1997.
