Protein: Functions & Risks

Posted byLisa at Micro of the MacroPosted inHealth & Well-Being, NutritionTags:, , ,

This is another in a series of posts from my Nutritional Certification program.  I hope you are enjoying learning what I was taught!

Protein is the subject of today’s post.  I’ve studied protein in years past, but mostly about the problems it can cause. I know that more protein is required as we get older, so in addition to learning more about it in general, I’ve started paying more attention to how much I consume.  

This delicious rice has 4 grams of protein per serving.

The functions of proteins in our body are many.  In addition to growth, repair, and structure, they also act as chemical messengers, aid digestion, help fluid balance & immune function, play a major role in maintaining pH levels, and transport nutrients.  Proteins are critical, but we should be aware of their risks, too.

The dried beans I’ve bought from this company are by far the best I’ve eaten! These have 9 grams of protein per serving.

Over the past few decades, animal protein has been considered superior to plant protein (due in large part to marketing by those who benefit financially from our eating animal products.)  But many functional medicine physicians and other experts on natural healing, including Dr. Joel Fuhrman, have shined a light on studies that disprove that.  In fact, research shows that those who eat more animal proteins have a greater risk of disease and a shorter life span.

Tahini boasts 6 grams of protein per serving & is delicious in sauces!

Recommendations for how much protein we should get vary greatly.  I’ve known many athletic people through the years that swear by a very high-protein diet. Throughout my certification program, various presenters suggested between 1.2 grams to .6 gram per kg of body weight.  That’s a huge disparity.  Especially considering that too much protein can result in advanced aging, osteoporosis, and degeneration of capillary circulation. (Those are some of the first things I learned about high protein diets, from Dr. Gabriel Cousens’ book Conscious Eating.)  A lengthy report on the World Health Organization website includes a table entitled Safe level of protein intake for adult men and women showing .83 g/kg of body weight.  I wonder about the word safe in the naming of the chart. 

Broccoli has 2.3 grams of protein per cup.

I have upped my protein intake in recent months to .6 – .7 g/kg of body weight.  Most plant foods have protein – not just nuts, beans, and grains, but also sweet potatoes, asparagus, broccoli, and even seaweed!  And soy products, of course, are packed with protein.

Spirulina supplies 2 grams of protein per teaspoon.

I have come to believe that it’s best to err on the side of caution, shooting for the lower end of suggested protein consumption and obtaining it primarily from plant foods.  But we’re all different, and even the experts are far from agreeing on how much we need.  Maybe by becoming aware of the amount of protein we’re consuming and switching out some animal foods to plant foods, we can live longer & be healthier to the end.  

Blessings for Healthy Choices,

Lisa

The content of this article is for educational and informational purposes only, and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented herein. Any statements about the possible health benefits of any subject discussed have not been evaluated by medical professionals or the Food & Drug Administration and are not intended to diagnose, treat, cure or prevent any disease or illness.

51 thoughts on “Protein: Functions & Risks”

  1. We recently watched a documentary called, “Forks Over Knives.” It is 11 years old, and emphasizes what you have said about increasing protein from plants. We have recently followed some of this advice, but don’t intended to give up all animal protein. Thanks for sharing your insights.
    BettyJean and Tony

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  10. Agreed on “alternative” protein sources, at least from what I’ve learned. Not to mention the environmental impacts of raising animals for consumption. An acre or two of plants can support a family for a year, and dramatically lower CO2 (and other) emissions. Win-Win for all of us in the end, especially the animals.

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  11. An interesting post again! Whatever changes we should make to our diets it is obvious now that we should reduce sugar & meat (especially red) & eat MORE VEGETABLES! Thank you, Lisa 🍂🙋‍♂️

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  13. Hello Lisa, how are you? Great post. I am working on changing my diet due to another health issue. You are right, there are other ways to get protein than just protein from meat. Plant based protein is better in my opinion because of the vitamins that we get from them as well, and our bodies will thank us in the long run. Sometimes meat takes longer to digest than vegetables and it just sit in our colon until our body can discard it. That’s not good when good just sits there. As always I learn something every time I read your posts. Keep being the inspiration that you are. Have a wonderful week.

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    1. Hi Shaunelius, I am pleased to hear you are making some healthy changes. I am currently reading Diet for a New America by John Robbins. It’s an older book, but its message speaks louder now than ever before, I believe. The cancer-causing chemicals in meat & dairy are a huge problem, so much so that Europe refuses to purchase American beef. It’s a shame that this country is known for putting the dollar – regardless of the dangers in obtaining it – before the welfare of our citizens. As always, I appreciate your kind comment. ☀️

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  14. I love your posts and I always learn so much from you. Balance is so important when it comes to our daily diet. People often go overboard when it comes to a diet or eating plan. It does have consequences. I did not realize that asparagus had much protein. I love asparagus! I also love sweet potatoes. 🙂

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  16. I always enjoy these educational posts of yours Lisa. I’ve been more mindful in recent years, of my greens intake and what I consume in general. To me it’s all about balance and moderation.

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  17. Protein is definitely high on my list primarily from a recovery/repair perspective. As you noted, research is all over the map on this – I am just waiting for the one that says I can eat all the candy I want hehehe. Thanks for the discussion.

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      1. We have been improving our diets for about a month now. Lots of good meatless recipes. I still miss salt, but not sugar. BettyJean

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