Slow Changes: Step 6

In this part of our 10-step series, we address the need for protein for optimal health, focusing on what we need to add to rather than subtract from our diet. Food Pillars assumes that whole, nutrient-dense, properly-prepared food - if deliberately consumed - will replace empty and destructive food patterns.

The topic of protein is fraught with controversy because the idea of eating meat is not only a matter of health, but of ethics and religion, too. We're not going to settle the moral side of that debate here. If Cain and Abel couldn't resolve it, and one more blog post is not going to lay it to rest.

 The idea of today's post is to discuss how much protein we need rather that where it is coming from. Americans typically get 60-80% of their calories from carbohydrate. Fat ranks next. Protein consumption comprises only 12-20% of the daily caloric intake. THAT'S NOT ENOUGH! You need protein to form the cells that build the tissues that create the organs that belong to the systems that maintain the organism that is you. But that's not all!

• Protein is required for hemoglobin - the oxygen carrying molecule in your blood. Are you tired? Maybe you're not eating enough protein.
• Protein is used to create hormones - not just testosterone and estrogen, but aldosterone that regulates fluid retention and blood pressure; cortisol that determines inflammation levels and stress response; thyroid hormone that controls metabolism, insulin and glucagon that balance blood sugar levels; secretin and cholecystokinin that affect digestion, and so many more! Feeling imbalanced? Maybe you need more protein.
• Proteins are essential to create enzymes, of which there are hundreds of thousands in the body. Enzymes are the fuses that light every chemical reaction inside of you. Life without enzymes is a fireworks show without matches. Lethargic? Maybe you need more protein.
• Proteins are necessary to construct antibodies. The human body is unable to identify specific bacteria, viruses, parasites and fungi without antibodies. Under-active immune system? Maybe you need more protein.

It's proposed that only 40% of your calories should come from carbohydrates and that the remaining 60% of your calories would be divided between fat and protein. That means around 500-600 calories per day from protein. Many of my clients are averaging half that amount or less. A good suggestion is to trade out some of the refined carbohydrates for amino-acid rich foods. Amino acids are the building blocks of proteins.

Where can you look for protein besides chickens, pigs, and cows?

1. Eggs: The whites are almost exclusively protein. A whole egg is approximately half fat, half protein.
2. Milk and milk-products: These are roughly 1/3 protein, 1/3 fat and 1/3 carbohydrate, so beware what you pair them with to avoid carb-loading. (For example, a bowl of cereal with milk is not an adequate meal because the protein ratio to carbohydrate is only 1:6.)
3. Organs meats: Liver, heart and other offals are extremely high in vitamins and minerals, so a little bit goes a long way. Mixing them with ground beef or making jerky of them are nutritious and palatable ways to serve them.
4. Bone broths: Although these do not contain the meat itself, they are rich in amino acids, particularly ones that are healing to the digestive tract. They are said to be "protein sparing" because we require fewer meats when we consume them.
5. Fish and seafood: Many traditional societies that did not eat beef, pork, or chicken still consumed fish. Many vegetarians find it acceptable to eat fish. Being rich in polyunsaturated essential fatty acids, they offer a great alternative to someone who is concerned about saturated fats.
6. Wild meats: pheasant, venison, rabbit, etc. These are usually richer in "good" fats, and are not riddled with artificial hormones and anti-biotics. Nor have they been fed man-made diets.
7. Whole grains and legumes: These are the fall-back for vegans, but a cautionary statement needs to be made that dried beans are on average 75% carbohydrate and only 25% protein. Grains have even less protein.
8. Fruit and Vegetables: While these are a rich source of many phytochemicals that have amazing health benefits, they are still mostly carbohydrate and should not be counted as a significant source of protein. Even the almighty kale has only 2 grams of protein in an entire cup 
9. Nuts and seeds: Many mothers have counted a peanut butter sandwich toward a child's protein intake. However, nuts are more fat than protein. Even the powerhouse chia seed - noted for its protein content - is 80% fat. Nuts and seeds have an honored place in traditional diets as sources of healthy fat, but as protein contributors, they supply only a fraction of our need - 15% or less. 

If you're ready to add more protein, here's a recipe that will get you started!

Liver Dumplings
1/4 lb. grass-finished beef liver, frozen
1/2 lb. grass-finished ground beef
1 pastured egg
1/2 Tb. dried parsley
2-3 green onions, thinly sliced
2 cloves garlic, mined
sea salt to taste
1 quart of bone broth

Grate the liver while still frozen. Mix with ground beef, egg, parsley, green onions, garlic and salt. Bring the broth to a simmer. Drop the dumplings by spoonful into the hot liquid. Simmer 10-15 minutes. Serve as a meatball and broth soup, or use the meatballs and broth in your favorite recipes.
Note: For pasta recipes, the broth can be used both to cook the noodles and to thin and flavor the sauce, particularly one made from tomato paste.