Want to incorporate more protein in your diet? Balance and healthy sources are key

When it comes to adding healthy sources of protein to your diet, an expert with the University of Arkansas Division of Agriculture said consumers need to first understand the science behind protein and how it affects our bodies.

“When we think about ‘What is protein?’ most of us think about the kind of protein we eat in our diet,” said Jamie Baum, associate professor of nutrition and director of the Center for Human Nutrition, a part of the Division of Agriculture’s research arm, the Arkansas Agricultural Experiment Station. “But proteins are molecules that are made up of chains of amino acids. It’s important to understand that these amino acids determine the quality of the protein we eat.

“Whether it’s a higher or lower quality protein depends on the amount of these essential amino acids that the protein has and how well they reflect our own bodies’ needs for amino acids,” Baum said.

Animal sources of protein, such as beef, poultry and fish, are considered “high quality” because they contain amino acids “in the right ratio in proportion to our bodies’ needs,” she said.

“If you were to look at the amino acids in, say, our skeletal muscle, they’re very similar in protein makeup as these other animal sources of protein,” Baum said.

Proteins serve several different biological needs in our bodies, Baum said. In addition to making up the structure of the body — skeleton, bones and collagen — protein is required for muscle movement. It is also important for enzymes, which are responsible for the chemical reactions in our bodies. Antibodies and hormones are also types of protein, Baum said.

“Protein is one of the three nutrients that supply calories in our diet; the other two are fats and carbohydrates,” Baum said. “We need protein to live. We can make sugar from fats and proteins, and we can make some fats and proteins in our body, but if any of the nine essential amino acids are missing from our diet, it prevents our body from making new body proteins.”

Protein popularity

In the updated federal nutrition guidelines released earlier this year, the recommended protein intake doubled from 0.8 grams per kilogram of body weight to 1.2-1.6 grams per kilogram of body weight. According to Google Trends, searches for the term “high protein diet” over the last year peaked in popularity in Arkansas in mid-March, with particularly high interest in the central and northwest areas.

Baum said that with protein’s popularity and relevancy, nutrition professionals have begun discussing “protein density,” which she explained is a “phrase we use to talk about adding protein in your diet in a healthy way.”

“It’s based on the term ‘nutrient density,’ which is the amount of nutrients — vitamins and minerals — available per calorie of your food,” Baum said.

For example, an apple has a high nutrient density because it is lower in calories and high in vitamins and minerals, while a candy bar, which is high in calories and low in nutrients, would have a low nutrient density.

“Now we’re starting to think about protein density, so how many essential amino acids your protein is giving you per calorie,” Baum said. “Animal sources of protein are going to be important for this. A serving size of animal protein is about 3 ounces, or 100 grams, which will give you 20 to 25 grams of protein and maybe 130 calories.

“But if we wanted to get 25 grams of protein — which is a benchmark we tell people to target at every meal — from a plant-based source, like beans, you would need three and a half cups of beans, and it would be around 400 calories,” Baum said. “It’s not that these foods are bad, but when you think about your whole nutrition package, your lifestyle and overall health, it’s key to consider what’s going to give you more bang for your buck.”

The way a protein source is prepared also plays a significant role in its quality, Baum said.

“People often aren’t paying attention to the processing level of their protein,” Baum said. “Are you cooking it in butter or other fats? People don’t think about how beef sticks or jerky are processed foods, or the difference between plain yogurt — which is high in protein and lower in sugar — versus yogurt containing fruit or honey, which can be high in sugar.

“I would say that those sources of protein would be a less healthy option than going for whole sources of protein,” Baum said.

Soy protein, a complete plant-based protein, is a popular animal protein alternative, but to eat a high-quality soy protein with fewer calories “is still about how you prepare it,” Baum said.

“Protein is not your magic bullet,” Baum said. “You should also pay attention to fiber, fruits and vegetables, because as Arkansans, we’re really poor at meeting our fruit and vegetable requirements.”

It’s all about balance

Baum said it’s important to understand that protein does not build muscle.

“The only way for us to build muscle is to do resistance training,” Baum said. “It doesn’t necessarily have to be pumping iron at the gym. It could be using your body weight to do push-ups and resistance-band exercises, for example. What protein does is it helps preserve our muscle.

“We naturally lose muscle as we age,” Baum said. “Changing the ratio of carbohydrate to protein in our diet can help us hang onto that muscle and preserve it, but it won’t build it.”

Eating enough protein in the right ratio can help with muscle loss as we age, and muscle is what “keeps us living longer, healthier and independently,” Baum said.

Prioritizing a balanced overall dietary pattern — with plenty of fruits, vegetables, whole grains and healthy fats in addition to protein — and regular physical activity often means committing to a lifestyle change.

“This is about balance,” Baum said. “People will sacrifice everything for protein, and it doesn’t have to be that way. Think about what’s in your protein source and look beyond the claim that’s on the front of the package.”

Baum suggested tracking one’s diet for one to two weeks to better understand one’s baseline nutrition intake.

“Maybe you are eating enough protein, and you just need to reduce something else or pick up on your physical activity,” Baum said.

Baum said people thinking about making a lifestyle change should talk to their doctor first, especially if they have a metabolic disease like heart disease or Type 2 diabetes, as some foods can interfere with medications.

“Change takes time, and you have to be able to forgive yourself after you slip up and start again,” Baum said. “Consider how to make this a sustainable change and think about modifying your actual habits. It’s also about being kind to yourself.”

Check out the extension fact sheet Protein and Weight Management to learn more or visit the Cooperative Extension Service’s Eating Well in Arkansas page for more nutrition information.

PHOTO: Cutting chicken fillet. (Adobe Stock-#300899613 │ ffolas)