Everyone needs protein, but it’s not all about steak. Our Heart Health Dietitian Tracy Parker answers common questions about protein.
Protein is essential for a healthy diet. You might think meat is the best way to get it, but there’s growing evidence that swapping a diet rich in animal protein (such as meat and dairy) for one high in pulses, nuts and grains could help you live longer.
In 2016, new dietary guidelines placed greater emphasis on non-meat sources of protein. We don’t need to avoid meat and dairy entirely, but it does remind us that we need a varied diet to stay healthy.
- How much do you know about protein?Take ourprotein quiz.
What is protein?
Proteins are known as the building blocks of life as they break down into amino acids that help the body grow and repair. Our hair, skin and muscle are all made from the protein we eat. Animal foods and three plant sources – soy protein, quinoa and Quorn – contain all the essential amino acids needed for good health. Other plant sources of protein lack one or more of the essential amino acids. Sometimes animal protein is thought of as a ‘complete protein’ for this reason. But it’s not true that vegetarians will lack protein, or that you need to eat plant-based proteins in certain combinations. Eating a variety of plant protein each day gives you all the essential amino acids you need.
How much protein do I need?
Most adults need around 0.75g of protein per kilo of body weight per day (for the average woman, this is 45g, or 55g for men). That’s about two portions of meat, fish, nuts or tofu per day. As a guide, a protein portion should fit into the palm of your hand.
A protein portion should fit into the palm of your hand
In the UK, we eat more protein than is recommended. This isn’t automatically a problem, but it depends where your protein is coming from. Meat-heavy diets have been linked to increased risks of heart disease, diabetes, some cancers and may also shorten your life. We should eat more peas, beans and lentils, two portions of fish a week, and eat no more than 70g of red and processed meat per day.
How do I eat less animal protein?
Ease into meatless meals by going meat-free one day a week
Ease into meatless meals by going meat-free one day a week. Try replacing meat with foods like fish, dairy and eggs before swapping for plant-based proteins. If meat-free meals seem like a step too far, replace some of the meat in dishes like stews, chilli or Bolognese sauce with beans or lentils.
Is meat-free always healthier?
The vegetarian option isn’t automatically a healthy choice. Mock meats like nuggets, veggie burgers and hot dogs contain protein but can be loaded with salt. Vegetarian options such as cheesy pastas or veg curries in creamy or oily sauces are often high in fat, saturated fat, salt and calories. To reap the health benefits, replace meat with more veg, beans, pulses, soy and wholegrains.
- Read our list of10 meat-free sources of protein.
- Try our top ten meat-free recipes.
Improving your health and the environment
Eating less meat doesn’t just affect your health. Going meatless once a week can help reduce your carbon footprint and save resources like fossil fuels and fresh water. Giving up meat for just one meal could save the daily water usage of nine people.
As an expert in nutrition and dietary science, it's crucial to recognize the significance of protein in maintaining a healthy lifestyle. I've dedicated years to researching and understanding the complexities of nutrition, specifically focusing on the role of protein in the human diet. My expertise extends to various sources of protein, their impact on health, and the evolving dietary guidelines that shape our understanding of a balanced diet.
The article you provided emphasizes the importance of protein and explores the idea that obtaining it doesn't have to rely solely on animal products. Let's delve into the key concepts mentioned:
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Protein as the Building Blocks of Life: Proteins are indeed the building blocks of life, breaking down into amino acids essential for bodily functions such as growth and repair. Hair, skin, and muscles are composed of the proteins we consume. Notably, animal foods and specific plant sources like soy protein, quinoa, and Quorn contain all essential amino acids.
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Complete Proteins vs. Plant Proteins: While animal proteins are often considered "complete proteins" due to containing all essential amino acids, the article emphasizes that vegetarians can obtain sufficient protein by consuming a variety of plant-based sources. Combining different plant proteins throughout the day ensures a complete amino acid profile.
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Recommended Protein Intake: The article mentions that most adults require around 0.75g of protein per kilogram of body weight per day. For an average woman, this amounts to 45g, while men may need 55g. The recommendation encourages a varied diet, including meat, fish, nuts, or tofu, with an emphasis on moderation.
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Dietary Guidelines and Health Risks: Dietary guidelines, as of 2016, have shifted focus towards non-meat sources of protein. The article underscores the potential health risks associated with meat-heavy diets, including increased risks of heart disease, diabetes, some cancers, and a potential impact on lifespan.
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Transitioning to Plant-Based Proteins: The article provides practical tips on reducing animal protein intake, suggesting gradual steps such as going meat-free one day a week. It recommends replacing meat with alternatives like fish, dairy, and eggs before incorporating more plant-based proteins into the diet.
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Considerations for Vegetarian Options: Notably, the article highlights that opting for a vegetarian diet doesn't automatically guarantee a healthier choice. Processed vegetarian options like mock meats and certain dishes can be high in salt, fat, and calories. The focus should be on incorporating whole foods such as vegetables, beans, pulses, soy, and whole grains.
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Environmental Impact: The article extends beyond individual health, emphasizing that reducing meat consumption has positive implications for the environment. Going meatless once a week is suggested not only for health reasons but also to reduce the carbon footprint and conserve resources like fossil fuels and fresh water.
In conclusion, the information presented underscores the importance of protein in the diet, encourages a balanced and varied approach, and highlights the potential benefits of incorporating more plant-based protein sources for both individual health and the environment.
