Protein and Amino Acid Balance
Protein sources for meat lovers and vegetarians and how they compare
One of three macronutrients, Protein forms the structure of muscles and organs as well as the enzymes, hormones and other signals vital to human life, growth and thought.
Finding a good source of protein for each meal can be a challenge for both vegetarians and meat-eaters. Protein is one of the three “macronutrients” (protein, carbohydrates, and fats) that our bodies need in balanced amounts. It is necessary on a structural level for cellular growth and maintenance, as well as the functioning of every system of the human body (most enzymes and hormones - the signalling molecules of the human body - are made of protein). A diet lacking in protein can result, in the short term, in fatigue, light-headedness, aches and pains, “spaciness,” “brainfog,” and persistent hunger since protein is important for satiety, the feeling of fullness. Over time, protein deficiency can contribute to weakened immune function, poor assimilation of nutrients, and a variety of other symptoms.
Meat, eggs and other animal-sourced products are a good source, not only because of the amount but also the type of protein. The building-blocks of proteins are 20 amino acids, only 11 of which can be synthesized in the human body from other amino acids. The other 9 are considered “essential amino acids” (8 for most adults) and have to be found in our food. Without adequate amounts of each of these essential building blocks, the human body experiences malnutrition and begins to shut down - or, in extreme cases of starvation, to consume itself for the protein needed for necessary enzyme and hormone functions (e.g. in kwashiorkor and marasmus, two diseases caused by protein starvation).
Even if you may never be at risk for protein starvation, you or someone you know may suffer the effects of protein deficiency - especially common among vegans and vegetarians, who depend on vegetable sources which may be shortchanging them of one or more of the essential amino acids.
Animal-Sourced Protein - the Pros and Cons
Meat and animal products are an excellent source of protein because they contain all of the essential amino acids, and more. Eggs are considered the perfect source of the 9 essential amino acids, and are often used as a benchmark in laboratory testing of proteins.
Animal products, especially red meat and organ meats, require more enzymes and are generally more difficult to digest than vegetable proteins. They are avoided by vegetarians for a number of health and ethical reasons.
Good Protein Sources for Omnivores (preferrably organic, without hormones or preservatives):
- red meat
- poultry
- fish
Good Protein Sources for Omnivores and Lacto-Ovo Vegetarians:
- eggs
- milk, yogurt, cheese
Good Protein Sources for Omnivores, Vegetarians, and Vegans:
- tofu, tempeh, soy milk, other soy
- legumes: beans, chickpeas
- nuts, seeds, nut and seed butters
- brown/wild rice
- avocado
- seitan (wheat gluten)
- veggie burgers, veggie dogs, fake meat slices, etc. (very occasionally since these are heavily processed foods)
Combined foods are another good option for those seeking protein balance in vegan meals. Foods such as “rice and beans” make up all the essential amino acids from two foods which don’t individually have the entire 9, but which complement each other. Recommendations for food combining may include legumes (beans) with nuts, or grains with legumes, to make up for the specific amino acid limitations of each food.
Food combining may be an unnecessary hassle for some people; for others, it seems to make all the difference between the sluggish, immune-depressed fatigue of protein-deficiency and an active, energetic lifestyle.
Grains, particularly wheat, are often presented as a good protein source by the mainstream media and nutritionists. Wheat flour, however, is not a complete source of essential amino acids. In addition, most wheat has been genetically modified and/or heavily processed, making it difficult to digest. Wheat is not recommended as a protein source by most holistic nutritionists, nor are other bread and cereal grains, since it can be extremely challenging to find them in a whole, healthy form.
