We know how confusing this can be, so we asked a dietitian to give us some solid advice on how much protein you need in your diet.
Some call protein a dieter’s best friend. Others say too much is bad for you. So what’s all the fuss about?
We asked dietitian Celynn Erasmus to debunk the rumours and tell us the truth about proteins and just how much is too much.
Why do we need protein?
“Protein is something we can’t live without. It’s found in muscle, bone, skin, hair, and virtually every other body part or tissue. Amino acids provide the raw material for these proteins. Because the body doesn’t store amino acids, it needs a daily supply to make new protein”, explains Erasmus.
Animal protein such as eggs, milk, red meat, chicken and fish tend to be higher in fat. The tip then is to eat moderate amounts of lean animal protein but to also try plant based protein such as soya, tofu, legumes, beans and peas, suggests Erasmus.
How much protein is needed?
Every person needs 0.8 to a maximum of 2 grams of protein for every kilogram of body weight per day. The higher levels (more than 1.5g) are beneficial for athletes or those with increased protein requirements, explains Erasmus.
In simple terms if you weigh 65 kg you would need at least 65 grams of protein per day. Use this list to help you manage your protein intake.
The following portions of foods provide 7 grams of protein:
-30 grams of meat, fish or poultry
-1 match box (30 g) cheese
-1 whole egg or 2 egg whites
-½ cup legumes, lentils or beans
-1 cup milk
-½ cup tofu
Protein facts and fiction:
We asked Erasmus to separate the truth from fiction when it comes to protein.
FACT: Adding small amounts of protein to each meal will sustain you and keep you fuller for longer. Protein digests slowly and regulates sugar levels.
FACT. Many of us, especially braai-friendly South Africans eat far more protein than we actually need.
On average we need one portion of protein food at most meals. A portion is equivalent to the size of a medium hand palm (100-150g).
MYTH: Vegetarians don’t get enough protein.
Plant foods also provide protein! Eating a well balanced diet of a variety of foods such as legumes, barley, tofu and fish can provide as much protein as a carnivorous diet.
MYTH: High protein diets are the best way to lose weight. High protein diets are low in fibre and tend to be high in saturated fats which are harmful to your health. Some high-protein diets restrict carbohydrate intake so much that they can result in nutritional deficiencies or insufficient fibre. This diet often promotes foods such as red meat and full-fat dairy products which may increase your risk of heart disease and cholesterol.
If you want to follow a higher protein diet, choose your protein wisely and talk to your doctor first.
Top protein tips:
1. Mix it up. Eating a variety of foods will ensure that you get all the amino acids you need, says Erasmus. So balance carbohydrates and protein. Include portions of both higher fibre carbohydrates and protein at each meal. Also ensure that each meal also contains fruits, vegetables or salad.
2. Limit red meat and avoid processed meat. Beans, fish and poultry provide plenty of protein, without much saturated fat. Try experiment with plant based proteins such as legumes, soya and tofu, suggests Erasmus. If you are partial to red meat, stick with the leanest cuts, choose moderate portion sizes, and make it only an occasional part of your diet.
Click here to see a one-day sample menu
Very useful & practical article! Thank you for the great timing as it came right as my family’s consuming mostly vegetarian meals, we’ve been concerned about protein – not necessary it seems