The Protein Breakdown

So before we discuss the different types of protein and how they fit into a healthy diet I think it is important to define what protein is. Without getting too technical, protein is long trains of amino acids linked together that build, maintain, and repair tissues in the body. From here it is clear to see that protein provides a vital function and is an integral piece in any healthy diet.



There are 3 main sources of protein, animal,vegetable and legumes(beans). You can also get protein from dairy, nuts and whole grains. there are also protein supplements (whey,casien and plant based vegeterian) which will be discussed when I cover supplements of all types. the source of the protein has an impact on how it effects your diet.

Animal protein comes from , meat, fish and poultry. While meat typically packs the biggest punch in terms of grams of protein per serving(approx. 40 grams for a 6 oz. serving), if the cuts of meat are not lean, they are accompanied by a large amount of fats(38 grams with 14 from saturated fat). Although we need fat in our diet(essential fatty acids), foods that are high in saturated fat don't necessarily promote good health and can inhibit weight loss. A similar serving of fish yealds about 34 grams of protein with 18 grams of fat and only 4 grams of saturated fat. Considering the benefits of Omega 3 oils in fish and along with poultry they would seem to be the best option of the available sources among animal proteins.

A one cup serving of black beans delivers about 15 grams of protein and only 1 gram of unsaturated fat. The beans are high in carbohydrates, but their glycemic load places them in the good carbs category IMO. For more on carbs click here. Vegetables, beans, nuts and whole grains have demonstrated the additional health benefits of healthy fiber, vitamins and minerals that are part of a complete diet. This along with other factors is why diets high in fruits and vegetables are considered to aid in lowering blood pressure, lowering risk factors for strokes, heart disease, some cancers and stabilizing blood sugars which helps regulate one's diet.

 Protein found in dairy products is casein protein. It has its benefits, among them it takes longer for the body to digest them so you feel fuller longer as well as the calcium and Vitamin D benefits. But casein protein has been linked to cancer in some studies although there is no definitive link to this point and there is considerable argument in the medical community discussing the benefit/risk factors of animal milk.

So to recap; choose lean meats, fish and poultry, eat plenty of vegetables and mix in beans, nuts and whole grains to get the protein and additional nutrients required for a healthy balanced diet.