Dear Friends,
I have been penning down basics of nutrition to highlight the role food nutrients in supporting our health to thrive. In my last post, I discussed carbohydrates, focusing on types and their roles in the body. You can click on this link to read and catch up on the series: (https://www.nutrientdoctor.com/2019/10/carbohydrates.html ).
Today's topic will focus on protein, their special roles, and foods sources. Don't stop, keep reading😊😊.
Proteins are macronutrients belonging to the family of energy-giving like carbohydrate, and fat. One (1g) of protein supplies the body with 4 Kcal of energy. What of 21g of protein?.................If you said 80 Kcal, you got it right 👍.
Proteins are broken into building units called amino acid for proper utilization in the body. There are twenty (20) amino acids divided into the essential and non-essential.
Essential amino acids: These are amino acids the human body cannot produce by itself. We must consume them from foods to access them. Nine (9) in number, they include Threonine, Valine, Phenylalanine, Methionine, Histidine, Tryptophan, Isoleucine, Leucine, Lysine.
They are found in meat, fish, dairy, egg, and soy.
Cheat code: The acronym TV PMH TILL helps for easy recall.
Non-essential amino acids: These amino acids can be made in the human body without consuming them from foods. It includes Alanine, Arginine, Asparagine, Aspartic acid, Cysteine, Glutamic acid, Glutamine, Glycine, Proline, Serine and Tyrosine.
ROLES OF PROTEIN.
Protein's major role is not for energy supply. Although they are energy giving, they are very essential for building of cell tissues and muscles; repair of worn-out tissues, support wound healing (think of when you have a deep cut).
Thanks to their chemical structure, carb foods consumed with adequate protein promotes prolonged satiety. The presence of protein in meals also slow blood sugar spikes for better glucose utilization and management especially in metabolic conditions like diabetes mellitus.
FOOD SOURCES:
Food sources can be broken into two groups:
Complete protein sources: These are food sources containing all 9 essential amino acids discussed. Examples include all animal protein such as beef, poultry, fish, pork and snail; dairy, eggs and soy. Soy is the only plant protein in this category.
Incomplete protein sources: This group of protein sources lack one or more of the essential amino acids we need to build body cells. They include plant foods such as beans, peas, rice, corn, peanuts, bambara groundnut (okpa), millet, ukpaka (castor seed flakes), nuts, seeds (chia seed & flax seed), oatmeal. Consuming a variety of plant proteins together can ensure proper intake of all essential amino acids to support muscle and body function. This is called AMINO ACID COMPLEMENTATION (I write about this in my next post).
Whether you're body building, working on your weight, or recovering from a flu, adequate protein makes a difference. To determine how much protein you should be eating, a Registered Dietitian like me can help you expertly figure it out. Reach out via email: nutrientdoc@gmail.com
Is this a green light to focus on only protein when eating? The answer is no. When consumed in excess, the body converts protein to body fat and weight gain.
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