Protein Q&A with Dr. Sears
Protein is an essential nutrient meaning we have to get it through our diet. One of its primary functions is building and preserving muscle mass. Protein is critical for both young and old to support growth as we develop and to counteract the decrease in absorption and metabolism as we age. With athletic performance and popularity in diets such as keto, there are misconceptions on just how much protein we need and whether some of the products in the marketplace are worth using. This week Dr. Sears answers some of the top questions we receive about protein. Q: The Zone Diet has long been thought to be a high protein eating plan, can you put this myth to bed? A: The Zone diet is a protein adequate nutritional plan. The amount of protein one requires is individualized as it depends on the existing muscle mass and level of physical activity. Furthermore, once the total of amount of protein is determined, it is spread evenly throughout the day to be balanced with moderate amounts of low-glycemic carbohydrates. This helps to stabilize blood glucose levels while simultaneously increasing satiety through the release of gut hormones that instruct the brain to stop eating. Q: How much protein do you recommend people consume each day? Does this amount vary from what you’ve previously recommended with your Zone Food Blocks? A: It depends on the amount of protein required to maintain your muscle mass. Usually that is 90 grams of protein for females and about 110 grams for males. However, the amount at any one meal is on average about 25 grams. The Zone Food Blocks take into account that the protein density in a protein source is variable with meat being more dense in protein than fish. For example, 1 ounce of meat is 1 block of Zone Protein whereas 1.5 ounces of fish is 1 block of Zone Protein. Both equal approximately 7 grams of protein. Q: Numerous studies have shown the connection between consuming red and processed meats and the increased risk of heart disease and certain cancers. A recent study published in Annals of Internal Medicine suggests this may not be true and that data regarding the health benefits of consuming less meat is weak. What are your thoughts on this controversial study? A: There is a large body of research that suggests that red meat consumption, especially processed meats, is associated with the increased risk of cardiovascular disease, diabetes, certain cancers and early death. The data here is clear. So what protein sources should you use? Relative to red meat, if you are to consume it, aim for grass-fed beef instead. Better choices for animal protein are low-fat chicken or fish. For lacto-ovo vegetarians, egg whites and dairy products are excellent protein choices. Finally, for vegans, plant-based imitation meat products are a useful choice. With these options just be careful to watch the number of ingredients. Typically the more ingredients you see on the label the less desirable the product is going to be. Q: Is there a difference between the protein you get in vegetables compared to meat? A: Vegetable protein has a far lower protein density. This requires you to consume a lot of vegetables to get the average 25 grams of protein per meal as recommended on the Zone diet. However, some vegetables such as mushrooms and the ABCs (artichoke, asparagus, broccoli, cauliflower, and spinach) have higher protein contents than other vegetables. Vegetable protein is usually lower in essential amino acids than animal, egg, or dairy protein. However, if you consume 25 grams of vegetable-based protein at a meal, you will have adequate levels of all amino acids. New sources of plant-based meat imitation products make it easier to consume the necessary protein needed for hormonal balance and satiety. Q: Many people are trying the keto diet right now for its touted weight loss and health benefits. The keto diet is a high fat, high protein eating plan. Do you think the benefits of keto are supported in the literature? A: The short answer is no. I published a highly controlled study in the American Journal of Clinical Nutrition in 2006 demonstrating the Zone diet was superior in all aspects compared to a ketogenic diet. Furthermore, follow-up studies indicated the ketogenic diet caused fatigue upon mild exercise and calcium loss. Since a ketogenic diet is deficient in glucose, there is also a corresponding increase in cortisol secretion with its continued use. Finally, a ketogenic diet is deficient in fermentable fiber and polyphenols that are essential for gut health. Q: Collagen levels decline with age. Supplementation has been promoted to help boost levels as we age while helping to improve muscle mass, joint health, and skin elasticity. What are your thoughts on collagen and do you think its supplementation can help with anti-aging? A: The short answer again is no. All the consequences of aging are due to increased unresolved inflammation. Collagen supplementation is fine for fingernails, hair, and structural components of the skin, but it is a very poor-quality protein and will have no effect on reducing inflammation. Since absorption and metabolism of protein declines with age its also critical to ensure that you are getting enough high quality protein in your diet to help preserve muscle mass and minimize frailty.
What Is Protein? And Why Do I Need It?
Protein is no longer the nutrient geared solely for body builders and gym buffs. While it plays a role in building and preserving muscle mass, its benefits are more vast, ranging from weight loss and maintenance, to improved mood. It's quite common to see commercials touting products and how many grams of protein they contain. While it’s important to have some at every meal and snack to help control blood sugar levels and to keep you full, you don’t want to overdo it on this nutrient either. So what is the right amount to consume? Plus, not all proteins are created equal, so which proteins are right for you? Here is the lowdown on what you need to know the next time you’re shopping for your protein fix. What Is Protein, and What Does It Do for My Body? Protein is an integral component in each and every cell in our body. It’s used to make enzymes, hormones and neurotransmitters, and is found in our muscles, bone, skin and hair. The building blocks that make up protein are called amino acids. Think of amino acids like beads on a chain. Each bead represents an amino acid and when the chain is complete, the end product is considered the protein. There are 20 amino acids in all: Non-essential amino acids – These are the 11 amino acids our bodies can make on their own. Essential amino acids – These are the 9 amino acids cannot be made by the body, and must be consumed in our diet. If a food supplies all the essential amino acids we need, it’s called a complete protein. Generally, animal protein sources provide all the essential amino acids (e.g., beef, chicken, turkey, dairy, eggs, fish). If a food lacks one or more essential amino acids, it’s called an incomplete protein. It’s the incomplete proteins in essential amino acids that are most important to replenish when you grab an energy bar or a yogurt as a snack. Protein Isn’t New, So Why the Hype Now? Protein isn’t a new wonder drug, but its popularity is rising due to its ability to help keep us full longer. This occurs because of its role in controlling blood sugar, fat loss and weight maintenance. Compared to carbohydrates and fat, protein is more filling.1 Even among protein sources, data shows there is variability in perceived level of fullness between them. In a study looking at the satiety of 38 foods (i.e., whether or not they made you full), participants had their blood sugar checked at various intervals and were asked to rate their overall fullness of foods across numerous food groups. Proteins were ranked from highest satisfaction to lowest satisfaction. Fish was ranked the most satisfying.2 Yogurt was ranked the least satisfying (Sorry, Cam Newton. That Oikos Triple Zero Greek Nonfat Yogurt may not fill you up). What’s the Best Way to Consume Protein? When choosing your sources of protein, be selective, as protein sources can be high in saturated fats or high in sodium. Aim for leaner, less processed choices. The Zone Diet was created to assure an optimal protein-to-glycemic load balance for improved hormonal control. It’s important to focus on making sure each meal has adequate protein balanced with appropriate levels of carbohydrate and fat to help stabilize blood sugar. For even greater hunger control, start your meal with your protein choice first, followed by carbohydrates. This will result in even better outcomes from a post-meal blood glucose and insulin response.3 How Can I Supplement My Protein? Protein bars, shakes and powders can be used to supplement or boost your intake in meals that are lacking. Be careful not to overdo it. If you are looking for a snack, aim for around 7 to 14 grams of protein. For a meal, aim for about 25 grams of protein. The key when using bars or shakes as a replacement is to pay attention to the balance of macronutrients. For every 1 gram of fat, you generally want to consume 2 grams protein and 3 grams of carbohydrate. For a post-workout recovery, the best time to supplement is during the first 15 to 20 minutes after the workout. This will help replenish muscle glycogen. An excellent recovery drink is 2% milk because its carbs and protein are perfectly balanced. Don't got milk? Our Zone Protein Powder can easily be added to whatever beverage you have on hand to help you get the ideal balance of protein to carbs. Plus, we even have several smoothie recipes with protein powder that you can enjoy. How Can Vegetarians or Vegans Get Their Protein? If you’re vegan, you must get your protein from plant sources such as fruits, vegetables, nuts, seeds, and grains. This requires a little more work because many of these foods are incomplete proteins, requiring you to group them together to ensure you get all the essential amino acids you need. However, there are a handful of plant sources that do contain all that your body needs: Amaranth Buckwheat Chia Hempseed Quinoa Soy Because the American diet is so varied, it’s usually not a problem for vegans and vegetarians to consume all their essential amino acids over the course of the day. Plant sources usually contain too much carbohydrate relative to their protein content to get the optimal hormonal response. While it is true that consumption of grains and seeds is kept to a minimum in the Zone, for individuals who are vegan (avoid meat or animal products), soy imitation meat products have become better in taste and can replace animal protein in virtually every Zone recipe. Dr. Sears' book, The Soy Zone, was written to address this. If you are lacto-ovo vegetarian (96% of vegetarians are), then it is much easier to get your protein because you can include egg and dairy products. The protein selections are even greater when you include Zone PastaRx as your protein source. How Much Protein Do I Need? The amount of protein you need truly depends on your muscle mass and level of physical activity. Use the following as a general guideline: Females – Need about 20 grams of low-fat protein per meal (3 Zone Blocks). To balance each meal you’ll want to add 3 blocks of carbohydrate and 3 blocks of fat. Males – Need about 28 grams of low-fat protein per meal (4 Zone Foods Blocks). Then balance with 4 blocks of carbohydrate and 4 blocks of fat. To find your personalized requirements based on your gender, size and weight, try our Body Fat Calculator, because it shares your protein requirements in the results. Also be sure to try our Zone Food Blocks tool to see how many blocks are in the foods you eat. Protein is important regardless of your age or lifestyle. The key is consuming moderate amounts of good quality protein and a variety of types at every meal and snack balanced with low-glycemic carbohydrates. This way you can enjoy the benefits that come from key amino acids that are important for improved blood glucose control, preservation of lean body mass with loss of excess body fat, and better mood control. {{cta('daffa570-1055-4766-af51-e09d66a17e47')}} References: Paddon-Jones D1, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008 May;87(5):1558S-1561S. Holt SH1, Miller JC, Petocz P, Farmakalidis E. Eur J Clin Nutr. 1995 Sep;49(9):675-90. A satiety index of common foods. Shukla AP, Iliescu RG, Thomas CE, Aronne LJ. Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels. Diabetes Care. 2015 Jul;38(7):e98-9.
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