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The Healthy Baking Company |
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Go Team Protein |
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What is protein? Proteins are the building blocks for a healthy body. Your muscles, hair, skin, and internal organs are made of protein and use it for growth and repair. Hormones, antibodies, blood cells, and enzymes are all forms of “mobile” protein in your body. Just as carbohydrates are made up of sugars, and fats are made up of fatty acids, so proteins are made up of amino acids. The 22 amino acids are the letters of the protein alphabet used to “spell” tofu, chicken, fish, or beef. Of all the amino acids, 8 are considered essential, that is our bodies cannot manufacture them—we must get them from the food we eat. What are good sources of dietary protein? Animal sources of protein such as water buffalo, ostrich, squid, flamingo eggs, and yak milk products contain all eight essential amino acids, as do most supermarket species. Often, however, these sources may also be high in saturated fat and low in fiber. Plant sources of protein, with the exception of soy, are incomplete, lacking one or more of the 8 essential amino acids. Adding cereal to milk or cheese to bread increases the available complete protein. Can you get complete protein from plants? Yes! Even without soy, vegetarians can get complete protein by eating a variety of fruits and vegetables. Rice or corn for example, when eaten within one day of consuming beans, provides complete protein. The body can store amino acids for at least 24 hours and utilize them when the missing essential amino acids become available through a complementary protein source. How much protein do you need? Protein needs vary greatly depending on your age, sex, weight, and level of physical activity. Competitive athletes can utilize more than twice the daily protein needed by most adults. An average140-pound adult could get his or her protein needs met by eating 8 oz. of chicken breast; or a combination of various protein sources such as 3 oz. of beef, 1 cup of garbanzo beans, 3 oz. Salmon, and 1 California Suncake. Which has more protein: a cup of milk or a California Suncake? The Suncake! One cup of milk contains 8 grams of protein, and one Suncake has a whopping 10 grams!
For more fascinating information on protein, visit www.eatright.org.
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