Excess protein increases the risk of
diabetes, cancer, heart disease, osteoporosis, kidney failure, and premature death.
The Truth About Protein by Dr. Daniel Thomas, DO, MS T
here are many misconceptions about protein. Most people don’t know how much protein
they need or how much they are consuming. Tose who eat a typical animal-based diet full of meat and dairy products are taking in much more protein than they need, as well as high amounts of saturated fat and cholesterol. Tose who eat a plant- based diet, on the other hand, can get more than sufficient protein, not to mention generous amounts of vitamins, minerals, antioxidants, and fiber.
Misconception 1: You need a lot of protein to be healthy
TRUTH: Tose who eat the standard American diet (SAD), rich in meat and dairy products, are taking in twice as much protein than they need—and this is extremely harmful to the body. Excess protein increases the risk of diabetes, cancer, heart disease, osteoporosis, kidney failure, and premature death. Depending
on your frame size and level of activity, most people need only 0.31 to 0.36 grams of protein per pound of body weight per day to build, maintain, and repair body tissue. For someone weighing 150 pounds, that equates to just 47 to 54 grams of protein per day.
Misconception 2: It is difficult to get enough protein from plants
TRUTH: While most plant-based foods may not be as concentrated in protein as animal-based foods, a plant-based diet can easily provide the 47 to 54 grams of protein most people need per day. A cup of lentils or split peas have 16 grams of protein, no cholesterol, and lots of fiber. A half-cup of tofu has 13 grams of protein and no hormones or antibiotics. One ounce of pumpkins seeds has over 5 grams of protein and loads of magnesium. One cup of cooked spinach or broccoli has 5 grams of protein and are rich in calcium. Professional athletes that have proven that a plant-based diet provides more than sufficient protein include tennis greats Serena and Venus Williams, NFL superstars Tony Gonzalez and Ricky Williams, boxing champion David Haye, and MMA fighter Mac Danzig.
Misconception 3: Protein combining is crucial
TRUTH: Protein combining—also known as protein complementing—is an old theory that stated for a protein to be “complete,” all nine essential amino acids must be consumed during the same meal, and that animal protein is superior because it contains all nine essential amino acids. Tis myth was debunked by the scientific nutrition community decades ago. While plant-based protein may not contain all nine essential amino acids (except for soybeans), by eating a wide variety of beans, legumes, nuts, seeds, and vegetables, you will easily get all nine essential amino acids, and they do not have to be eaten in the same meal.
Located in Mount Dora, Florida, Dr. Daniel Tomas, DO, MS has over 30 years of experience and is a leader in metabolic and nutritional medicine. People throughout the country seek
his expertise to prevent and reverse disease, improve health, slow aging, and increase lifespan. To learn more about his credentials and how he may be able to help you, visit
HealthyAndStrong.com or call 352-729-0923.
March 2018 17
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