Everyone talks about them, few apply them well: proteins.

26 Sep Everyone talks about them, few apply them well: proteins.

Proteins to grow, develop, perform, compete, sustain, age healthily… they play a key role in all stages of life, and of course in a good nutritional plan, sometimes by excess and sometimes by defect.

But why protein is so essential. They are likened to the building blocks of the house, the foundation on which our bodies build and repair tissues, produce enzymes and hormones, and generally keep us functioning.

Over the years, proteins become crucial because they play a key role in the maintenance and repair of tissues, especially in the preservation of muscle mass, which tends to decline with age in a process called sarcopenia. They are also important for the immune system, skin health, muscle strength and cell regeneration, contributing to a better quality of life as we age.

The general recommendation is approximately 0.8 grams of protein per kilogram of body weight for healthy adults, although this may vary depending on the physical activity and health status of the individual.

There is a trend of overall consumption well above the daily recommendations, which has raised concerns about potential health risks. Excess consumption (more than 22% of daily calories) has been linked to metabolic problems, kidney stress and digestive problems. In addition, research (MU School of Medicine ) has shown that high protein intake, especially from animal sources, can increase the activity of certain cells in blood vessels, leading to plaque build-up and an increased risk of heart attacks and strokes.

Therefore, there is an urgent need for a better understanding of protein sources and their applications in the diet, because when we talk about protein, it is easy to automatically think of a juicy steak or a whey shake. But did you know that protein can also come from plants and be just as effective (or even better) for your health? Here’s a little analysis.

Animal proteins come from meat, fish, eggs, and dairy. They are considered ‘complete’ proteins because they contain all the essential amino acids that our bodies need but cannot produce on their own.

Their benefits are:

– High Biological Value: They are easily absorbed and used by the body, which means you get more of what you eat.

– Rich in Vitamins and Minerals: They are an excellent source of B12, heme iron (the type of iron that is best absorbed) and omega-3 fatty acids.

Risks of high intake:

– Saturated Fats: Some animal products, such as red meat, can be high in saturated fats, which are associated with cholesterol and heart health problems.

– Disease Risk: A high intake of red and processed meats has been linked to an increased risk of cancer and heart disease.

On the other hand, there is plant protein: the green alternative.

Plant proteins are found in foods such as legumes, nuts, seeds, whole grains and some vegetables. Unlike animal proteins, many plant proteins are ‘incomplete’, meaning that they do not contain all the essential amino acids on their own, but combining them correctly can solve this problem.

Eating them regularly has many benefits:

– They are low in saturated fat and contain no cholesterol.

– Rich in fibre, which aids digestion, and antioxidants, which protect against cell damage.

– Lower environmental impact: Producing plant proteins generally requires fewer resources and generates fewer emissions than animal proteins.

Risks or drawbacks are:

– Lower bioavailability: Some plant proteins are not absorbed as efficiently as animal proteins, and certain nutrients such as B12 and iron are less abundant in plants.

– Need for planning: To get all essential amino acids from plant sources, it is important to combine different foods (e.g. rice and lentils) throughout the day.

How can you incorporate them healthily into your diet?

The good news is that you don’t have to choose sides. Here are some ideas for balancing both in your diet:

            – Mix & Match: Combine plant and animal proteins. You can add tofu or legumes to your meat dishes or use plant-based milk in your protein shakes.

            – Try Meatless Monday: Dedicate one day a week to eating only plant-based proteins. It’s an easy way to explore new foods and balance your diet.

            – Explore alternatives: Try lentil burgers, tofu tacos, or even experiment with vegan cheeses. The supply of plant-based products is booming, and there are many delicious options to try.

The important thing is to maintain the right balance in protein intake, avoiding the belief that ‘more is always better’.

Knowing how to adapt protein needs, as well as other nutrients, to the physical and energetic condition of each person, becomes a first-line necessity. That is why, through Benefit Brokers’ health services, we provide our clients with the necessary and specialised help that allows them to nourish themselves and prepare themselves to live fully and perform to the best of their potential.

Contact us for more information.

María Kindelán