What is the Protein Myth?

Breaking the Protein myth

So you think you have to eat meat to get protein? Think again.

What is the protein myth? The protein myth in nutrition is that protein equals meat. Proteins are organic compounds made up of amino acids. There are twenty-two standard amino acids. There are eight essential amino acids that your body does not produce and must be obtained through your diet.

When you eat proteins, your body has to break them down into amino acids to use them. Proteins help your body rebuild muscle as well as many other functions, but your body processes the proteins into a useable form. Think of it like a factory, if your body is spending time processing the proteins, it is using energy that it could be spending on more productive pursuits. If you could cut out the middle man and just eat the amino acids that proteins are built from, your body would be more efficiently processing the nutritional content from your diet.

Guess what has amino acids? Almost all the food you eat. Vegetables and legumes provide enormous sources of amino acids. Haven’t you ever wondered how elephants get so big? Or how gorillas get so strong? These animals only eat raw vegetation and yet they develop massive size and strength. These animals understand instinctively that the protein myth will not help them do what their diets are naturally designed for, helping them survive.

Below are some high quality vegetarian sources of proteins:

• Chickpeas
• Soya Beans
• Peanuts
• Bread

In the past, it was believed that vegetarian diets needed to have protein matching or protein combinations specifically setup in a single meal in order to derive all the essential amino acids. This is another myth that stood for many years in the same vein as the protein myth. Finally several studies have shown that humans store amino acids throughout the day. It is now widely accepted that a vegetarian diet that contains a variety of protein sources throughout the day will provide more than adequate nutritional value.

Rice and beans are a classic example of a vegetarian dish that combines proteins to provide a very high quality amino acid rich meal. There is a good reason that some form of this dish shows up in almost every culture around the world. Rice is a starch and provides high quality carbohydrates for energy, but also contains vitamin B and protein. Beans have a high protein content and are a good source of iron as well. But, more importantly, when you put them together they provide all the essential amino acids.

So what is the protein myth? It is a misconception that has been perpetuated by the meat industry in order to keep you eating meat. It is a result of limited exposure of information. It is the myth that protein equals meat. Meat is a good protein source, but it is not the sole source of protein. In many cases vegetarian sources of protein are easier to digest and easier for the body to process.

Interested in more info about vegetarianism? Check out What is a Vegetarian?

What is a Vegetarian?

What is a Vegetarian?

In its most general sense, a vegetarian is a person who does not eat meat. There are four main classifications of vegetarians.

• Pescetarian vegetarian – This is someone who is also called a semi-vegetarian since they do eat fish. They do not eat any other kind of meat.
• Lacto-Ovo vegetarian – This is someone who does not eat red meat, chicken, or fish but who does eat dairy products and chicken eggs. This is by far the most common form of vegetarianism.
• Lacto vegetarian – This is someone who drinks milk but does not eat meat of any kind or chicken eggs.
• Vegan – There are many types of vegans but the most general definition is someone who eats no meat, no dairy products, and no eggs. Vegans often abstain from using any animal product or by-products.

There are many health benefits of a vegetarian diet, including simply living longer. For a variety of reasons, Vegetarians have been shown in many studies to flat out live longer than carnivores.
Vegetarians tend to have lower:

• Cholesterol counts
• Blood Pressure
• Body Mass Index (BMI)
• Risk of Diabetes
• Risk of Alzheimer’s and other forms of dementia

There are many misconceptions about vegetarian diets.

Misconceptions about vegetarianism:

• I can’t get enough protein.
• I can’t get enough iron.
• I can’t get enough calories.
• I’ll always feel tired.
• You can’t be an athlete on a vegetarian diet.

Truths about vegetarianism:

• Proteins are formed from amino acids and a complete protein can be formed by the intake of the eight types of essential amino acids. There are vegetarian sources that are complete proteins such as soy, quinoa, hempseed, etc. But getting partial protein sources in combinations throughout the day from sources like hummus and pita provide complete proteins as well and have been shown to be equally as effective.
• There are many ways for Vegetarians to get enough iron in their diet. Most breakfast cereals are fortified with iron and other minerals. Additionally many types of seeds, beans, and lentils provide quality foods with high iron content.
• Most people who switch to a vegetarian or vegan diet and follow a quality diet plan will feel considerably energized. There is usually a period of adjustment as your body gets used to processing different food. Once this short period is over (maybe 1-2 weeks) the vast majority of people who stick with the diet report higher levels of energy and vitality.
• Most American diets are too high in calories, which is one of the reasons that the US has such an issue with obesity and weight control. Vegetarian diets can have just as high caloric intake as carnivorous diets without any additional effort. Even the high calorie needs of an athlete can be met with a properly planned vegetarian diet.
• There are countless examples of famous vegetarian athletes. Interestingly enough, sports that require significant endurance like running and cycling have long lists of top athletes that follow vegetarian diets. Famed Olympian Carl Lewis is a vegan. He actually claims that the vegan diet is better suited for him because it allows him to consume larger quantities of food without affecting his athleticism.

What is a Vegetarian? A vegetarian is someone who doesn’t eat meat. The specifics might vary from person to person, but that is the definition in a nut shell.