PROTEIN

There’s protein, and then there’s protein. The source you choose may make all the difference in the world when it comes to sound nutrition and healing. The debate could go on forever, but in my opinion, from the research I’ve done, I’m convinced plant protein does not equal that of animal/fish sources. There are many sources to provide sufficient arguments for both sides, but inevitably, those with the least amount of antinutrients are found in meat and fish/seafood. Further, the proteins and amino acid profiles are not the same. While we all need amino acids, which are found in plants and animals, and fish, the profiles are not equal. ¹ As humans (mammals), we tend to absorb best what is found in our body in the same form.

Animal Proteins Are Complete, But Plant Proteins Are Not! ² Getting some of both is fine as long as one understands they will not get the best of all they need from plants alone.

While animal proteins tend to contain a good balance of all the amino acids that we need, some plant proteins are low in certain amino acids.
Mary Jane Brown, PhD, RD (UK) Healthline

A study published via PubMed (PMID: 11914191DOI: 10.1093/aje/155.7.636) showed a positive association between animal protein consumption, assessed by food frequency questionnaires in 1988-1992, and BMD, measured 4 years later. This association was statistically significant in women. For every 15-g/day increase in animal protein intake, BMD increased by 0.016 g/cm2 at the hip (p = 0.005), 0.012 g/cm2 at the femoral neck (p = 0.02), 0.015 g/cm2 at the spine (p = 0.08), and 0.010 g/cm2 for the total body (p = 0.04). Conversely, a negative association between vegetable protein and BMD was observed in both sexes. Some suggestion of effect modification by calcium was seen in women, with increasing protein consumption appearing to be more beneficial for women with lower calcium intakes, but evidence for this interaction was not consistently strong. This study supports a protective role for dietary animal protein in the skeletal health of elderly women. ³

Yet another statement from the American Journal of Clinical Nutrition said,

“Despite a widely held belief that high-protein diets (especially diets high in animal protein) result in bone resorption and increased urinary calcium, higher protein diets are actually associated with greater bone mass and fewer fractures when calcium intake is adequate.”
The American Journal of Clinical Nutrition, Volume 87, Issue 5, May 2008, Pages 1567S–1570S, https://doi.org/10.1093/ajcn/87.5.1567S

How much protein do you need?

According to many sources, the amount of protein needed is .8 g per kilogram of body weight or about .36 g per pound. This works out to approximately 10% of an average adult’s caloric intake. However, according to independently published reports in a special supplement to the June issue of the American Journal of Clinical Nutrition (AJCN) following a “Protein Summit” in Washington, D.C. a few years ago, it was determined that may be insufficient. Nancy Rodriguez, a registered dietitian and professor of nutritional science at the University of Connecticut in Storr, who was among the more than 40 nutrition scientists at the summit, made this statement:

Based on the totality of the research presented at the summit, taking in up to twice the RDA of protein “is a safe and good range to aim for.” This equates roughly to 15% to 25% of total daily calories, although it could be above or below this range depending on your age, sex, and activity level.
Nancy Rodriguez, https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day

The primary point is that it is believed that more than the RDA is beneficial. An investigation published in the Journal of the American Geriatrics Society concluded:

Higher protein intake, especially 1.0 g/kg aBW/d or more, was associated with better disability trajectories in the oldest adults. These findings will inform new dietary strategies to support active, healthy ageing. J Am Geriatr Soc 67:50–56, 2019.

My suggestion is to get at least 16% of your calories from protein, and if possible, up to 25%. Some sources state that up to 2 g /lb of body weight is ideal for those with osteoporosis.

I know some have concerns about too much protein, especially as to how it may affect the kidneys. As Dr. Doug Lucas states in his video on reversing osteoporosis with diet, ⁸ unless one has chronic kidney disease, anything less than 3 g per pound does not provide a risk.

Where should you get your protein then? Here are some examples of protein in foods:

Food	Protein (grams)
3.5 ounces elk	30.6
3 ounces beef	21-30
3 1/2 ounces venison	26.5
1 cup squid, baked or broiled	26
3 ounces of beef	21
3 ounces cooked turkey or chicken	19
6 ounces plain Greek yogurt	17
½ cup cottage cheese	14
~~1 ounce nutritional yeast~~*	14
3 ounces of tuna, salmon, haddock, or trout	11.6
1 ounce of Hemp seeds	10
1 cup of milk (raw)	8
1 ounce Spirulina	8
¼ cup or 1 ounce of nuts (all types)	7
1 egg (pasture-raised)	6
1 ounce Chia seeds	6
1 ounce broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts.	5-6

Source: USDA National Nutrient Database, 2015 (additional sources 4, 5, 6, 7)

*Nutritional Yeast is not a good source and is often a form of MSG.

There are also Protein Powders one can supplement with, but remember, food should always be first, then supplement what is lacking for the day.

Regardless of where you source your protein, though at this point it should be clear that animal sources are best, it is important to get your sources of protein from organic foods. Plants should be organic, fish and seafood should be wild-caught, and land animals should be organic, pasture-raised, or naturally sourced game meats.

Written by Douglas K. Johnson – Life, Health and Wellness Coach, Herbalist, Nutritionist, Investigative Journalist, and Author

References, Sources, and Citations:

Medical Disclaimer