Animal & Plant-based Proteins

Protein-rich foods, including animal and plant-based proteins can also vary enormously in their quality and their implications for our long-term health. Proteins are often said to act as building blocks for the lean tissues in our bodies. But they serve many other important functions in body regulation, supportive immune function and a variety of other roles in our physiology. There are 20 types of amino acids needed to fulfill all of these functions, but only nine of them are essential. Meaning that our bodies can't make enough of them, so we rely on getting these from our food.

In general, animal sources of protein like fish and eggs provide all of the essential amino acids in high enough concentrations that these foods are called complete protein sources. In contrast, plant-based protein sources like beans, lentils, nuts and tofu tend to be incomplete sources of protein. It might seem that since plant-based proteins are incomplete in their nutrient content that they're nutritionally inferior compared with animal-based proteins. But in fact, the health benefits of substituting plant-based proteins for animal-based ones, ideally a few days a week, this far outweighs the risk of falling short on essential amino acids. Plant-based proteins can be combined with other foods to provide a complete amino acid profile. In fact, many traditional food combinations like corn and black beans or rice and lentils are based on the principal of combining complementary proteins.

Meals that contain vegetarian sources of protein also contain more fiber and less fat, especially saturated fat, than meals that feature animal-based protein. And even though saturated fat may not be as harmful as we once thought, it can still contribute to elevated levels of LDL cholesterol if we eat too much of it. Moderating our intake of red meat, for example, is still a sensible idea. In general, the typical western diet contains more animal-based protein than we need to sustain good health. So, if you're thinking of trying a low card, high protein diet, it's important to pay attention to the kinds of proteins that are being consumed, and in what quantities. A diet high in animal protein, especially if it's poor quality animal protein, like processed meat or high fat cuts of meat, this kind of diet can be harmful to our health even if it leads to weight loss in a short term. Processed meats often contain nitrates used as a preservative, which can damage blood vessels and contribute to hardening of the arteries. These meats also tend to be very high in sodium, which can be a contributor to high blood pressure. 

The most sensible diets are usually those that encourage us to eat moderate amounts of high quality protein foods. These should come from a variety of different sources, including some fish if possible. As well as plenty of vegetarian sources of protein that are combined for completeness.

Carbohydrate-rich foods and the Glycemic index

All nutrients are not created equal especially when it comes to their effect on our health. So shifting our focus from nutrients to foods which can help us develop better eating habits that will support our long term health.

In recent years, a lot of attention has been focused on the fact that many of us are eating too many carbohydrates. There are lots of popular diet trends that encourage us to drastically reduce the carbohydrates in our diet, even to the point of limiting our intake of fresh fruit. At the same time, some of these low-carb diets seem to suggest that protein and fats can be eaten freely. But a diet that's very high in animal protein and contains no whole grain or not enough fruits and vegetables could leave us with serious problems in the long run. In fact, the category carbohydrates include a wide spectrum of foods. Some of which are really important for our health. And some of which can compromise it. Whole grains like brown rice and rolled oats are carbohydrates that provide our bodies with a usable source of energy and bound together in that very same food is a significant amount of fiber, which slows the release of glucose from that food into the bloodstream. The glycemic index of a food is the measure of the speed at which glucose is released into the blood stream after it's digested. A whole grain like brown rice or quinoa will result in a slower release of glucose and a more muted insulin response. On the other hand, a food that's high in refined carbohydrates, like white bread or soda, will lead to a more rapid release of glucose into the blood. And in response to this, the body releases a large amount of insulin, the hormone in our bodies that lowers blood sugar. Because of spike of glucose and insulin lead to less stable blood sugar levels, eating foods that are refined, especially highly processed carbohydrates, can result in an earlier return of hunger and a tendency to overeat. The glycemic index of a food is lower when the food contains fiber or when it's eaten in combination with protein foods or foods containing some dietary fat.

For people who are struggling to manage their weight, or their blood sugar levels, eating foods that have a low glycemic index is especially important, but choosing low glycemic foods is generally a good idea for all us. So when we talk about dietary carbohydrates we're actually talking about a very broad family of foods. Some that can be harmful to our health, and some that can support it. Learning how to choose the right foods within each nutrient category is one of the keys to long term success.