Protein is an essential nutrient for good health and well-being. However, there are many misconceptions about this macronutrient that persist. You don’t have to be a bodybuilder or a gym junkie to know that it’s a good food group that belongs in your body. It’s not just great for muscle mass, but also for staying satiated and boosting metabolism.
You might be sabotaging your health and fitness goals if you buy into these common myths about protein.
Protein Only Comes from Meat
Thinking that protein only comes from meat, eggs, and dairy is oversimplified. Sure, meat and fish are great sources of protein, but they aren’t your only choices. Almost every edible ingredient contains protein to a varying extent. When it comes to protein sources, they can be divided into complete and incomplete proteins. Complete proteins contain the nine essential amino acids that the body needs to remain healthy and functioning. Incomplete proteins contain only some of the essential amino acids.
You Don’t Get Enough Protein in a Vegan or Vegetarian Diet
For vegetarians and vegans, incomplete proteins are the main sources of protein. While meat, fish, eggs, yoghurt, milk, and cheese contain are complete protein sources, vegans and vegetarians get their protein from beans, legumes, nuts, seeds, grains, vegetables, and fruit. If you eat balanced meals, even a plant-based diet can help you get enough incomplete protein from many sources, which means your body will get its nine essential amino acids.
You Need Extra Protein to Build Muscle
There’s a mentality in the world of sport that a large amount of protein is needed to build and sustain muscle. While people who are very active have higher protein requirements than the average person, it’s mostly because they require more calories for energy as they burn them off quicker. If you’re boosting your calories with a balanced diet to meet these higher energy requirements, you’ll automatically meet your higher protein needs.
A High-Protein Diet Will Help You Lose Weight
It’s true that protein can help you feel full for longer as it digests more slowly than carbs, it’s not a healthy tip. Just like carbs and fat, protein contains calories, and it’s the amount of calories you consume that determine whether you lose, maintain, or gain weight, no matter from which food group it comes from. If you eat just protein, you could actually eat too much. The healthiest way to lose weight is to eat a balanced diet. Too much protein can be hard on the kidneys as well. I always suggest a palm-sized amount of protein in a meal.
[RECIPE] ROASTED CHICKEN AND BROCCOLI SALAD
Serves: 2
Ingredients:
- 1 bunch broccoli, chopped
- 1 head garlic, separated and paper removed
- 2 tablespoons coconut oil (divided)
- Sea salt and black pepper to taste
- 4 chicken breasts
- 4 cups mixed greens
- 1 apple, cored and chopped
- 1 avocado, chopped
- 1/2 cup sunflower seeds
- 1/4 cup extra virgin olive oil
- 2 lemons, juiced
Directions:
- Preheat the oven to 350 degrees F.
- Place broccoli and whole garlic cloves in a large mixing bowl. Massage with 1 tablespoon of coconut oil, sea salt, and black pepper until well coated.
- Spread broccoli onto a baking sheet and roast for about 20 minutes until broccoli and garlic are golden brown along edges. Set aside to cool.
- Rub the chicken breasts with 1 tablespoon of coconut oil, then season with sea salt and black pepper.
- Place a large skillet onto the stove over medium heat. Add chicken and sauté for about 5 minutes, then set to the side to cool.
- In a separate salad bowl, add the mixed greens, chopped apple, avocado, and sunflower seeds. Top with olive oil, lemon juice, sea salt, and black pepper. Mix well. Top with roasted garlic, broccoli, and chicken.
To Your Health,
Patti
