The Power of Protein Article 1: Myths or Facts

A Hy-Light Article by Mythili dedicated to Gautam Koorma and Sourabh Pisolkar 

There are a lot of myths, arguments, beliefs, and advisory email chains associated with Protein. Considering that Protein and Energy deficiency are the world’s main form of malnutrition, the attention is well deserved indeed. Here are some Protein myths and facts to chew on.

1. Myth or Fact?: Protein helps build muscles.

Fact. Actually, no new living tissue can built without protein. Proteins form not just muscles, but also vital body structures such as, teeth, bones, organs, ligaments, skin, tendons etc

2. Myth or Fact?: You must not eat protein rich foods like chicken when you are sick.

Myth. Unless you have a very specific protein related health issue, Protein is the repair material of our body. Without it, the body cannot repair itself. So, the opposite is really true. A healthy person's body can use protein efficiently. However, malnutrition or infection impairs digestion thus greatly increasing the need for protein.

It is true: Chicken curry is not recommended for someone with an upset stomach but that is because of the spices, not the chicken. Chicken noodle soup is a very appropriate meal for an upset stomach.

3. Myth or Fact?: Excess protein is stored for use later.

Myth. Excess protein is not stored in our body. Your body loses protein every day... ergo, protein needs to be consumed everyday.

4. Myth or Fact?: We must eat as much protein as we can.

Myth. The body has no place to store excess protein. It is converted into glucose and glycogen or fat. Also, eating too much protein dense food may crowd out other nutrients that the body needs. Recommended protein can be roughly calculated by multiplying your ideal body weight (for your height) in kilograms by 0.8 g/kg. Example: For a male of height 5' 8", the ideal body weight is about 150 lbs which is 150 lbs/2.2 = 68 kgs. Therefore, recommended protein consumption per day is 68 kg x 0.8 g/kg = 54 gms. For a female of 5' 4", the ideal body weight is 120 lbs and recommended protein intake is 44 gms. 

5. Myth or Fact? Protein is good for weight loss.

Fact. Protein foods make you feel fuller and can help you fight against urges to eat junk. Eating a well rounded breakfast with protein will go a long way in improving your metabolism and managing hunger.

6. Myth or Fact?: Fasting does not affect body organs.

Myth. When fasting, if there is a significant shortage of protein, the body breaks down its own tissues like blood, muscle, skin to maintain the heart, lungs and brain.

7. Myth or Fact?: Vegetarians need to consume special foods to get enough protein.

Myth. Adequate protein is easily obtained in a vegetarian diet. Milk, yoghurt / curds, tofu & rice, peanut butter & wheat bread, corn & black eyed peas are great sources of vegetarian protein.

8. Myth or Fact?: Dal / Lentils are a best source of complete vegetarian protein.

Myth: Soybean is the only vegetable that provides complete protein. Incidentally, it is also relatively low in carbohydrate and high in fiber thus making it an ideal standalone food give or take a few vitamins and minerals. Dal / Lentils, wheat flour, rice, bread individually do not provide complete protein. They are also high in carbohydrates. Combining Dal / Lentils or Dried beans & Peas such as Chickpeas (Channa) or Kidney Beans (Rajma) with whole wheat Chapathi / Roti or Brown Rice makes complete protein.

This is one of two parts of an Article on Protein. The second part will be on next week's newsletter discussing the Protein race - Best foods to consume for low calorie and high protein content.

Sources: (1) Personal Nutrition by Marie A. Boyle, Sara Long, (2) United States Department of Agriculture USDA.Gov Food Composition