In this video, the narrator discusses the importance of protein quality and how not all proteins are created equal. They explain that different sources of protein have varying levels of digestibility and essential amino acids, which determine their protein quality. Animal proteins such as milk, eggs, beef, and chicken breast are considered high quality due to their high digestibility and essential amino acid content. Plant proteins like soy and pea, while lower in rank, are still considered good quality proteins. However, many plant proteins, such as rice, lentils, peanuts, almonds, and wheat, are classified as poor quality proteins due to incomplete essential amino acid content. The video also highlights the protein requirements for different individuals and the potential consequences of not meeting these requirements. The narrator emphasizes the importance of protein quality in maintaining overall health, including muscle growth, hormone production, and bone health.
Key Insights:
- Protein quality varies among different sources, and not all proteins are equally effective in building muscle or meeting the body’s protein needs.
- The body requires protein for various functions, such as building bones and producing hormones.
- Data suggests that a significant portion of Americans do not meet their minimum protein requirements.
- The Digestible Indispensable Amino Acid Score (DIAAS) is a scoring system used to determine the quality of a protein source.
- Animal proteins are considered high quality because they are easily digestible and contain all essential amino acids.
- Plant proteins generally have lower rankings in terms of quality, but some, like soy or pea protein, are still good options.
- Many plant proteins, such as rice, lentils, peanuts, almonds, and wheat, are considered low quality due to limited essential amino acids.
- Even though some countries rely heavily on plant protein sources and meet their protein requirements, the overall digestibility and amino acid content can affect the protein’s utilization.
- Protein quality is crucial for various aspects of health, including muscle growth and bone health.
- Vegetarian athletes may need to be more conscious and strategic in combining plant proteins to meet their protein needs and ensure adequate amino acid intake.
- The film „The Game Changers“ highlights the availability of protein and essential amino acids in plant-based foods, but it overlooks the importance of protein quality and amino acid balance.
- Incorporating a variety of plant proteins throughout the day can help compensate for the incomplete amino acid profiles of individual plant foods.
- Processing plant foods can lower their protein quality.
- While developed countries consume more animal-based proteins, the majority of the global protein supply comes from plant-based sources.
- Getting enough protein, especially high-quality protein, is important for optimal health, even for individuals not involved in intense physical activities.
- Protein recommendations have increased, with researchers suggesting a range of 1.2 to 1.6 grams per kilogram of body weight.
Transcript
Protein is not just protein. For example, did you know that 30 grams of protein from one food could build less muscle than 30 grams of protein from another food? In a person who requires a minimum of 50 grams of protein a day for healthy body function, 50 grams of protein from one source may not actually meet their protein needs. This is important because the body requires protein for various functions, such as building bones and making hormones.
Data from NHANES suggests that 40% of Americans aren’t even meeting their minimum protein requirements. But how can 30 grams of protein not be 30 grams of protein? Well, we absorb and utilize certain proteins better than others. There’s a scoring system called the Digestible Indispensable Amino Acid Score (DIAAS) recognized by the FAO that tells you the quality of a protein.
Animal proteins like cow’s milk, eggs, beef, and chicken breast are considered high-quality proteins because they are highly digestible and have high amounts of all the essential amino acids. Plant protein powders like soy or pea are of a lower rank but are still considered good quality proteins. Other plant proteins like rice, lentils, peanuts, almonds, and wheat are considered poor quality proteins.
People often assume that 18 grams of protein from chicken is the same as 18 grams of protein from lentils or peanut butter sandwich or some eggs. But it turns out that if you account for the digestibility of the proteins, many countries are just under the 50-gram protein requirement.
Furthermore, many plant proteins do not provide enough of one or more of the essential amino acids, making it difficult for the protein to be fully utilized. Research suggests that protein quality may still matter. In a study looking at height of men in 105 countries, it was found that in developing countries, the height of men correlated with protein quantity. In developed countries, where people eat plenty of protein, the quality of the protein they were eating was what mattered for height.
The protein quality issue comes down to amino acids. We don’t just need protein, we need all nine essential amino acids that a protein source provides, and they each have important functions. For example, leucine is important for muscle growth, and tryptophan is a precursor for making hormones like melatonin and serotonin.
Diass scores consider the amount and absorbability of the essential amino acids in a food. Plant-based meals may require combining different plant proteins to ensure a good balance of amino acids. While it is possible to meet protein requirements on a vegetarian or vegan diet, it requires careful selection of proteins.
The popular film „The Game Changers“ suggests that you can get all the protein and essential amino acids you need from plant-based foods without much effort. However, recent research suggests that the old recommendation of 50 grams of protein a day was too low and that individuals may need at least 75 to 100 grams of high-quality protein per day.
While it is possible to get enough protein from vegan sources, whole food vegan sources require consuming a larger quantity of them. The quality and quantity of protein are important, especially for individuals involved in sports or bodybuilding.
Protein quality is not just a concern for developing countries but also for developed countries like the United States, where a significant portion of the protein supply is already plant-based. Data suggests that more than 40% of Americans are not meeting their minimum protein requirements.
Protein quality is an important topic that deserves attention, especially considering the various functions protein serves in the body. It is vital to consider protein quality and ensure a balanced intake of essential amino acids from a variety of sources.
