House call: Protein from a variety of source is the key to good nutrition

I have been writing about nutrition over the past few months, and the last topic that I want to cover is protein. Proteins are chains of amino acids and are integral parts of all the tissues in our bodies such as muscle, skin and connective tissues. Enzymes, which manage our biology within every single cell in our bodies and in our digestion, are made of proteins too. It is why they are called the building blocks of life.

Protein is an essential part of a healthy diet, and fortunately it is present to some degree in everything that you eat; however, some foods have more and higher quality protein than others. When nutritionists and other health professionals get together, we talk about complete proteins. By that we mean foods that offer a balance of all the different amino acids that we need in the proportions that we need to eat them.

Although meat and dairy are high-quality sources of protein, there are downsides to them as your main sources of protein. Red meat and full-fat dairy products are high in unhealthy fats. There is also some evidence that unless they come from free-range organic sources they may contain chemical residues that are probably bad for us.

Vegetarian sources of protein like beans, grains (rice, wheat, corn, etc.), nuts, seeds and potatoes have varying amounts of protein. If you choose to get most of your protein from vegetarian sources, it is important to eat a wide variety of protein-rich foods throughout the day. For example, eating beans and grains will get you all the different types of proteins you need, but you do not have to eat both at every meal. You can eat beans in one meal, and bread or rice in another, and still get the variety of proteins that you need. Soy is a good and complete protein. While I have never developed a taste for soymilk, I do like tofu and whole soybeans. The first meal that my wife fixed for me in 1981, when we were students on shoestring budgets, was a soybean pie from the “More With Less” cookbook. I impressed her by taking a bite and saying, “Mmm, good soybeans.”

So how much protein do you need in a day? A typical adult woman needs about 45 grams a day, and a man about 60. For reference, a 3-ounce portion of meat or fish, which would be about the size of a deck of cards, has about 20 grams of protein. An egg has 6, a cup of milk has 8, and a cup of dry beans 16.

While I choose to eat meat for some of my protein, it is pretty easy to get enough protein without it. When you choose vegetable sources of protein, you get more fiber, healthier fats, and fewer toxins. Protein powders from whey, soy, or peas and rice are also sources of high-quality complete protein. I use protein powder with frozen berries, yogurt, and greens like spinach or kale to make a nutritious smoothie some mornings. My son Tim stashes a box of a soy product under his desk at work to make himself a soy based drink when he’s is having an especially busy day. It makes a complete protein drink containing soy, oats, essential oils, and nutrients in a cheap and convenient package.

My best advice is to eat protein daily from a broad range of mostly vegetable sources. If you eat meat, fish, and dairy, choose lower fat cuts and varieties and small portions. Enjoy your food and mix olive oil, nuts, fruits, vegetables, beans, and grains into your daily diet.

Dr. Bob Riggs is a family medicine physician practicing at Group Health’s Riverfront Medical Center.