Protein is one of the major macronutrients of food. In the same way that carbohydrates are essential to feeding our brain, protein is critical to the normal functioning of the whole body. Protein is essential for:
· growth and repair of every cell in the body
· building muscles and bones
· making antibodies that play a role in immunity
· production of hormones
· production of red and white blood cells
· providing the nine essential amino acids needed for a healthy diet, which the body cannot make on its own
Protein takes three to four hours to digest, providing four calories per gram (the same as carbohydrate), and supplies the body with various vitamins such as B6, B12, thiamin, niacin, and minerals such as iron, selenium, zinc and copper.
Examples of protein include:
· meat, poultry, fish
· hard cheeses, cottage or ricotta cheese
· plain yogurt, milk
· eggs
· nuts/seeds and nut butters
· beans and legumes
· soybeans, tofu, and tempeh
Protein is a vital part of health and well-being. Insufficient amounts of protein can leave a person feeling tired, hungry or frequently ill.
Protein is by far the most satiating of the macronutrients – that is, it helps you feel full. In the late 80’s and early 90’s, the “fat-free” craze was in full gear. People thought that if they avoided fat they would lose weight and be healthy. They did not realize that many “fat-free” foods could actually be high carbohydrate, high calorie foods. Eating a fat-free muffin for breakfast, followed by a plate of pasta with vegetables for lunch was clearly a setup for an afternoon binge. Many individuals coming in for a consultation would say, “Something is really wrong with me – I feel like I’m addicted to food.” Food addictions do exist, but many of these people simply lacked protein in their diets. Without it, they didn’t have the feeling of fullness or satisfaction after eating a meal.
