Magazine_Spring2021_RND3_04.05.21.indd

However, there are many more biological functions that protein contributes to in our bodies. Protein supports tissue and growth maintenance, biochemical reactions, acts as a messenger for hormones, provides structure to cells and tissues, maintains proper pH within blood cells, balances fluids between blood and tissues, transports and stores nutrients, provides energy (4 calories per gram) and can aid in weight loss and prevent weight gain. There are two different classifications of protein – complete and incomplete – that are defined by combinations of amino acids present. In order to be considered a complete protein, foods must have all 9 essential amino acids present in the correct proportions needed by our body to build protein. Examples of these include plant-based complete proteins such as tofu, quinoa, lentils, seitan, buckwheat, hemp seeds, and chia seeds. Complete proteins from animals include chicken, turkey, beef, pork, eggs, milk, cheese, yogurt, and fish. Incomplete proteins are those that do not contain all 9 essential amino acids but can be paired with other proteins to form a complete protein. These are known as complementary proteins, which are comprised of nuts, seeds, legumes, grains, and vegetables. A few examples of complementary proteins include rice and beans, spinach salad with almonds, hummus and whole-grain pitas, and whole-grain noodles with peanut sauce. Although protein can be found in many wonderful foods, the quantity in which it is available varies, so it is important to make sure one is getting a variety. In order to provide your body with all twenty-two amino acid chains, it is important to do this through incorporation of both animal and plant-based sources throughout your meals. This will create an overall better balance and more benefits to your health, such as reduced cholesterol and triglycerides, better weight management, muscle strengthening, and a better balance of blood glucose, to name a few. Many consumers that are carnivores do not believe they can consume the necessary amount of protein from a plant-based diet, which is a myth. Many plant-based proteins are comparable to animal proteins and can be used to meet your daily needs. Some examples of plant-based proteins that may not be commonly known include variants of soy, whole grains, peas, beans and legumes, nuts and seeds, nutritional yeast, vegetables, and fruits. Protein is a nutrient that our bodies will forever need, but it is much more complex than most people are aware. Meeting with a Registered Dietitian is one way to learn how protein can be tailored to your specific needs and learn new ways to prepare it through its widely available sources. Lyndi Wieand is a Registered Dietitian Nutritionist (RDN) and Licensed Dietitian Nutritionist (LDN). "The truth ismany people consume more protein daily than their body needs without realizing." 6 Nutrition Quarterly · 2021 – Volume 2 What We’re Reading