Proteins, along with carbohydrates and fats, are one of the three macronutrients that form the foundation of our diet—and the only one that supplies the body with essential amino acids, which are vital to staying alive.
اضافة اعلان
Amino acids play a crucial role in a wide range of bodily functions: from building and maintaining muscle mass, to hormone production, neurotransmitter function, immune support, and maintaining healthy skin, hair, and nails.
While our bodies can produce some amino acids, they cannot produce enough of the essential ones—this is where dietary protein comes in.
🥩 So, how much protein do we actually need?
According to the Recommended Dietary Allowance (RDA) in the U.S., adults aged 18 and over should consume 0.8 grams of protein per kilogram of body weight daily. This equals roughly 54 grams per day for someone weighing about 68 kg, or 72 grams for someone around 91 kg.
This recommendation, set by the U.S. Department of Agriculture and Department of Health and Human Services, represents the minimum amount needed by a sedentary person to maintain basic bodily functions.
Another guideline, known as the Acceptable Macronutrient Distribution Range (AMDR), developed by the U.S. National Academies of Sciences, Engineering, and Medicine, suggests that protein should make up 10–35% of an adult's total daily calorie intake to help reduce the risk of chronic disease.
So, there isn’t one fixed number—protein needs can vary from person to person.
💬 What the Expert Says:
Dr. Tim Spector, Professor of Genetic Epidemiology at King’s College London and founder of the TWINS UK research project, shared insights in an interview with Dr. Sanjay Gupta on CNN’s "Chasing Life" podcast:
“Protein is generally very good, especially if it comes from plants. Animal protein is fine too, as long as it’s consumed in moderation.”
Spector, author of bestsellers like "Food for Life: The New Science of Eating Well", and co-founder of the personalized nutrition app ZOE, pointed out that most Americans already get enough protein, but some groups may need more—such as older adults, women after menopause, people recovering from illness, and athletes under intense training.
So how can you add more smart protein choices to your diet while also gaining other essential nutrients?
🥗 5 Smart Ways to Add More Protein to Your Diet (According to Dr. Tim Spector)
1. Beans Are Nutrient Powerhouses
Spector explains that beans—whether black, pinto, broad, or kidney—are often underappreciated, even though they’re an excellent source of healthy plant-based protein.
They’re also rich in fiber and beneficial plant compounds like polyphenols, which support overall health.
2. Whole Grains for the Win
Whole grains like barley, brown rice, buckwheat, bulgur, corn, millet, oats, quinoa, rye, and whole wheat are minimally processed and retain all parts of the grain.
Spector emphasizes that whole grains are great sources of fiber and micronutrients, and they contain more protein than people typically realize. Regular consumption is linked to reduced risk of heart disease and type 2 diabetes.
3. Plant-Based Meat Alternatives
While many enjoy burgers and steaks, Spector advises moderation, especially when it comes to red and processed meats—for both health and environmental reasons.
He addresses a common myth:
“Most plant-based proteins are not complete, meaning they may lack some essential amino acids—but by eating a variety of plant foods, you naturally get all the amino acids your body needs.”
4. Don’t Fear Nuts and Seeds
Although high in fat, nuts and seeds are rich in healthy fats—like monounsaturated and polyunsaturated fats—and they’re also packed with plant-based protein, plus a range of important vitamins and minerals.
Spector recommends adding them to both savory and sweet dishes for texture and flavor.
He also suggests natural peanut butter as a good option—just look for ones with minimal ingredients and no added sugar or salt.
5. Soy is a Complete Protein
Soy is one of the few plant-based sources of complete protein. Spector notes its versatility and ease of use in meals.
Soy products are also high in fiber, vitamins, and minerals.
✅ Bottom Line:
When it comes to protein, most people should focus on quality, not just quantity.
Spector recommends emphasizing plant-based sources and being cautious of processed products marketed as “high-protein,” as they often contain excess salt, sugar, and additives that your body doesn’t need.
