The Protein Myth

by WiredBerries Editors — October 5, 2007

While there are a variety of expert opinions, studies confirm that diets low in meat but high in fruit & veggies can lead to better long-term health. So why is there so much talk about getting enough protein? Dr. Rajesh Vishwanathan says believing diets need to be high in protein is a "very common misconception in America."

While our bodies do need protein, Vishwanathan says that meat isn't necessarily the healthiest source for getting daily protein, since most meats are also high in saturated fat. In fact, studies show that diets very high in animal protein can shorten life by increasing the risk of cancer, heart disease risk, and obesity. But can you get enough protein if you eat little or no meat? "A varied vegetarian diet with a balance of protein, fats, and carbohydrates, and adequate calorie intake provides more than enough protein," he explains.

According to a Harvard health report, "animal protein and vegetable protein probably have the same effects on health. It's the protein package that's likely to make a difference. A 6-ounce broiled Porterhouse steak is a great source of complete protein--38 grams worth. But it also delivers 44 grams of fat, 16 of them saturated. That's almost three-fourths of the recommended daily intake for saturated fat. The same amount of salmon gives you 34 grams of protein and 18 grams of fat, 4 of them saturated. A cup of cooked lentils has 18 grams of protein, but under 1 gram of fat."

So how do you know if you're getting enough? Vishwanathan recommends getting daily protein through a variety of sources. As a general rule:

• Aim for 5 or more servings of grains each day. This may include 1/2 cup of hot cereal, 1 oz. of dry cereal, or 1 slice of bread. Each serving contains roughly 3 grams of protein.
• Aim for 3 or more servings of vegetables each day, such as 1 cup of raw vegetables, 1/2 cup of cooked vegetables, or 1/2 cup of vegetable juice. Each serving contains about 2 grams of protein.
• Aim for 2 to 3 servings of legumes each day, such as 1/2 cup of cooked beans, 4 oz. of tofu, 8 oz. of soymilk, and 1 oz. of nuts.