protein: Understanding the Truth About This Essential Nutrient

Protein: Understanding the Truth About This Essential Nutrient

What Is Protein?

Protein is one of the three essential macronutrients our body needs, along with carbohydrates and fats.

It is made up of smaller units called amino acids, often referred to as the building blocks of life.

There are 20 amino acids, and 9 of them are essential, meaning our body cannot produce them we must get them from food.

Proteins play a vital role in:

• Building and repairing muscles, tissues, skin, and organs

• Supporting immune function

• Producing enzymes and hormones

• Transporting nutrients and oxygen in the blood

Where Do We Find Protein?

Protein is found in both animal and plant-based foods, but their effects on the body can be very different.

🥩 Animal-Based Proteins

Found in meat, fish, eggs, dairy, and poultry, these sources contain all essential amino acids.

However, they often come with saturated fats, cholesterol, hormones, and residues that can increase inflammation and acidity in the body.

Regular and excessive consumption of animal protein is linked to:

• Chronic inflammation

• Higher risk of cardiovascular diseases

• Acidification of body tissues

• Digestive stress and kidney overload

🌱 Plant-Based Proteins

Plant sources of protein — such as lentils, chickpeas, quinoa, tofu, tempeh, beans, peas, seeds, and nuts — provide plenty of amino acids, fiber, vitamins, and antioxidants, without the harmful side effects of animal proteins.

They are anti-inflammatory, alkalizing, and rich in phytonutrients that support long-term health and longevity.

Even though some plant proteins are “incomplete” (missing one or two essential amino acids), combining foods (like rice + beans, or lentils + whole grains) easily provides all the amino acids the body needs.

Common Misconceptions About Protein

• Myth 1: We don’t get enough protein.

➤ In reality, most people in developed countries consume far more protein than they need. True protein deficiency is extremely rare unless someone is malnourished or on a very restrictive diet.

• Myth 2: More protein means more muscle.

➤ Muscle growth depends on training, recovery, and overall nutrition, not on excessive protein intake. The body can only use a certain amount of protein each day — the rest is converted into energy or stored as fat.

• Myth 3: Animal protein is superior.

➤ Numerous studies show that plant-based proteins are just as effective for muscle repair and overall health, without the inflammatory or acidifying effects of animal protein.

How Much Protein Do We Really Need?

The general recommendation is around 0.8 to 1.2 grams of protein per kilogram of body weight per day — enough for most active people.

Athletes or those in heavy training might need slightly more, but not the exaggerated amounts often promoted by the fitness industry.

Too Much Protein. The Hidden Risk

Consuming too much protein, especially from animal sources, can have negative effects:

• Overload of kidneys and liver

• Increased calcium loss (weakening bones)

• Higher risk of inflammation and acidity

• Fat gain from unused protein converted to energy or fat

Balance is the key: enough to sustain your health and activity level, but not excess that harms the body.

Conclusion

Protein is essential but like everything in nutrition, quality and balance matter.

Choosing plant-based protein sources offers all the amino acids your body needs while protecting you from inflammation, acidity, and chronic diseases.

A healthy, plant-focused diet nourishes your muscles and keeps your body in harmony.

Scientific References

1. Hu, F. B. (2003). “Plant-based foods and prevention of cardiovascular disease: an overview.” American Journal of Clinical Nutrition, 78(3), 544S–551S.

2. Richter, C. K. et al. (2015). “Plant protein and animal protein: Do they differentially affect cardiovascular disease risk?” Advances in Nutrition, 6(6), 712–728.*

3. Satija, A. & Hu, F. B. (2018). “Plant-based diets and cardiovascular health.” Trends in Cardiovascular Medicine, 28(7), 437–441.*

4. Donaldson, M. S. (2004). “Nutrition and cancer: A review of the evidence for an anti-cancer diet.” Nutrition Journal, 3(1), 19.*

5. Campbell, T. C., & Campbell, T. M. (2006). The China Study. BenBella Books.

6. World Health Organization (WHO). (2015). “Q&A on the carcinogenicity of the consumption of red meat and processed meat.”

7. Trapp, C. B., & Levin, S. (2012). “Preparing for a plant-based diet.” Journal of the American Dietetic Association, 112(5), 720–726.*