Americans are no strangers to fad dieting. The recent history of diet crazes in this image-obsessed culture mostly revolves around many versions of the famed Atkins diet, which all include severe restrictions of carbohydrates. Most diets of late include severely restricting some food groups while overloading on others. The main ‘other’ of which we speak, is protein.
However, we are here to tell you to relax and put down the t-bone, as you’re probably getting enough protein to feed a small family ‘ of lions.
Every day, vegetarians are bombarded with questions about where they get their protein. Athletes are constantly told they need massive amounts of meat for optimal performance. Protein supplements are sold and advertised everywhere you look. Although protein is an essential macronutrient which plays many key roles in the way our bodies function, we do not need huge quantities of it.
In reality, we need a small amount of protein. According to the Food and Nutrition Board, only one calorie out of every 10 we take in needs to come from protein. Protein supplements are expensive, unnecessary and even harmful for some people.
Given the content of a Western diet, getting enough protein is no challenge. Unlike carbohydrate-centered diets of China and Italy, protein is a huge part of our diet. From pork chops to hamburgers and filet mignon, meat is everywhere.
‘Protein is so abundant in the foods Americans eat, that most of us, children and adults alike, consume more than we need,’ says the American Academy of Pediatrics. ‘Protein overload may be a more serious problem than protein deficiency.’
Despite this, we keep hearing that we need more protein, which leads us to ask: why has American society progressed from a carbohydrate-concentrated diet to a protein-centered one? Jen Wegmann, a Binghamton University health and physical education professor, believes the shift toward protein heavy diets like Atkins, Zone and South Beach is the result of carbohydrate paranoia.
‘They’ve gotten such a bad rep, because people think carbs are bad for us and make us fat when really this isn’t true,’ Wegmann said. ‘We need to reduce our amounts of simple sugars, and high-fructose corn syrup found in processed and refined carbs. Those found in whole grains and vegetables aren’t the problem, but are what we should be eating more of.’
Carbohydrates are our bodies’ natural fuel supply, and 45-65% or our calories should be coming from carbs every day. Severely depleting them, as popular culture advises, can cause seriously harmful effects. When the body metabolizes fats and proteins in the absence of essential carbohydrates, toxic byproducts are produced. It’s the kidneys’ job to excrete the byproducts of high protein intake, which puts extra strain on kidney function. Wegmann warned of the potential complications associated with excessive protein intake.
‘For the average healthy person this may not be a significant issue unless there are chronic periods of excess protein,’ she said, ‘but for people with any kidney problems, or diabetes, this extra stress on the kidneys certainly can negatively affect kidney function.’
Yet ‘chronic periods of excess protein’ could mean your everyday diet. In our world of super-sized portions you may easily be eating three servings of meat in one sitting. Remember that a deck of cards is the standard serving size, so that steak that covers the plate is meeting your entire day’s protein requirement, if not more.
So how much is enough? The Recommended Dietary Allowance (RDA) recommends that we take in 0.8 grams of protein for every kilogram that we weigh. A standard formula to roughly calculate how many grams you need is to divide your weight in pounds by 2.2 to get your weight in kilograms, and then multiply that by 1.5 to get the number of grams.
For example, a 154 pound male would calculate 154 lbs/2.2 = 70kg, then 70kg x 1.5, to get his amount of 105 grams of protein a day.
Generally sticking to a diet composed of 10 to 35 percent protein is a safe guideline to follow. Consuming more than this can be dangerous.
‘There is not a set upper limit for protein consumption, so it’s hard to give a strict limit, and research is also conflicting about how much is actually required,’ Wegmann said.
New research also suggests a possible connection between high protein diets and osteoporosis. When the body takes in a lot of protein, it increases its calcium excretion. The correlation hasn’t been totally confirmed, though, as high-protein diets are a relatively new trend; but as our protein-obsessed generation ages, the effect on bone health will likely become evident.
Weight gain and heart disease can also become issues when consuming excess protein. The protein source of choice for many people contains high levels of saturated fat and cholesterol, both strongly correlated with heart disease.
You don’t have to become a vegetarian to combat the protein craze, but consider rethinking the amount of animal protein you ingest. There are many protein alternatives that don’t contain any of the insecticides, antibiotics and hormones found in meat products, and that are easier to digest.
Soy is an excellent protein source, and can literally replace animal proteins in all areas of your diet. It is extremely beneficial in that it provides carbohydrates, calcium and fiber, and it also may offer protection against heart disease, osteoporosis and elevated cholesterol.
Other great sources include whole grains like quinoa and oats, beans and vegetables.