Isn't protein a myth?

THE PROTEIN MYTH

Are you sure you’re getting enough protein? A question typically asked by persons when you tell them that your diet is 100 % plant based. I can understand why my trainer asked this question in 2017, considering that athletes and others in the fitness industry depended heavily on animal protein (Millward , 2004). What I did not understand is the strangers posing as health experts who convinced themselves that my diet is lacking in protein. I was adamant that I won’t be consuming that number of eggs and meat just to build muscles and my trainer didn’t know what to tell me either so I had to do my own research.

Upon doing research, I discovered the origins of the protein myth and I am happy to share that a plant-based lifestyle is not deficient in protein. This myth was fueled by a UN report that stated that there was a worldwide protein deficiency and the promotion of meat protein as a solution to malnutrition etc . Protein without any doubt is necessary for our survival but we consume more than what we need. A lot of us are unaware of the harms associated with consuming too much protein. In fact, according to an article by Center for Food and Safety, excess intake of protein (fig 1 shows that protein should be consumed in moderation) offers no extra health benefits as additional protein that is not used by the body will be converted to fat. During the conversion, protein is being broken down and excess nitrogen is being excreted, thereby putting extra stress on the liver and kidneys. This is a particular concern for individuals with kidney diseases. Thus, patients with kidney disease are often advised to consume a diet with protein that is of good quality, but in limited quantity. The truth is that, we do not need meat protein and meat protein is not the most important nutrient there is. ALL plant foods contain protein. Especially good sources of high-quality protein include soya products (tofu, soya milk, veggie mince), cereals (rice, pasta, bread), pulses (baked beans, chickpeas, kidney beans, lentils), nuts and seeds (pumpkin, sesame).

The question then arises:

What is the quality of protein being consumed by persons practicing a plant based lifestyle ( i.e protein containing all the essential amino acids)?

The answer to that question is that soy and quinoa are complete proteins which means that they contain all nine essential amino acids that humans need. Research has also shown that one can obtain all of the essential amino acids they need from the natural variety of plant proteins eaten each day (Campbell and Campbell, 2005).

It is important to consider calories and the foods that provide us with energy (the power that keeps us moving). Protein (the substance that keeps us growing) provides us with 10-15% energy whereas carbohydrates provides us with 55-75%. Protein without any doubt is important because the body uses it to build and repair all body tissues but the over consumption of it can be life threatening for some.

Fig 1: Food pyramid