The importance of protein in the diet

PROTEIN is a very important nutrient for the general function of the body, especially for growth, development and healthy skin. Researchers have found that a diet rich in amino acids — the building blocks of proteins — could be good for your heart, along the same lines as quitting smoking, reducing salt and alcohol consumption, and getting optimal exercise.

In fact, meat, fish, dairy produce, beans, lentils, broccoli and spinach could lower blood pressure and reduce arterial stiffness, according to a study published last year in the

Journal of Nutrition, from researchers at England’s University of East Anglia.

Nutritionist Donovan Grant says the need for protein (in terms of quantity) varies as an individual matures and depends on different factors such as age and gender. There are two types of protein foods: animal protein — dairy, poultry, meat, fish; and plant protein — legumes (beans, peas, soybeans, lentils) and nuts.

Lack of protein can affect your health in many ways, causing weakness, pale skin, slow digestion, slow metabolism, and thin hair.

Grant pointed out that women should be careful of high protein diets because the body cannot store protein. The extra protein goes through a process called deamination — it is broken down by the liver and excreted in the urine. Excess protein puts pressure on the liver and kidneys, and can cause gall stones, kidney stones, gout and arthritis.

There is no set amount of protein that one person should consume because we all have different weight and activity levels. However, it is recommended that women eat about 46 grams of protein a day.

And there are several great alternatives to meat protein in the diet for those who want to go meatless. These include:

1. Tofu. This ingredient is so versatile that it features prominently on most vegan menus and has practically become synonymous with vegetarianism. Tofu is made from soybeans and is high in protein and calcium. Tofu can be fried, barbecued, scrambled, stewed or baked and contains over 20 grams of protein per serving.

2. Quinoa. This super-rich protein dish has become increasingly popular over the past few years and has even found itself on the shelves of local health food stores. It contains the nine essential amino acids and is gluten-free, which is another reason for its popularity. When prepared, quinoa bears a strong resemblance to rice, but it is far more versatile, since it can be eaten as a dinner staple, a cereal, with salads or added to yoghurt or to other dishes for a filling meal.

3. Legumes. A bowl of lentil soup or stew will keep you full for a long time and will also give you a good dose of protein. Legumes generally include beans and peas such as black beans, kidney beans, split peas, chick peas and soybeans, which can give anywhere from between 14 to 29 grams of protein per cup when cooked.

4. Ackee. This is a fruit which needs no introduction and is a great alternative to meat. Although ackee and codfish is the national dish, you can bypass the fish and add your choice of vegetables such as tomatoes, sweet peppers, onions and okra. For those who love to eat patties, ackee is also a great substitute for beef.

5. Tuna. For those who are not vegans, tuna is a very versatile substitute for meat and is a rich source of protein. A tuna sandwich for lunch or with salad for dinner is very filling and will flood your body with a number of vitamins and essential minerals. It is also a good way to meet your daily requirement for omega-3 fatty acids.

6. Dairy products. A vegetable cheese lasagne, macaroni and cheese and cheese sandwiches are some great options for those who are in search of tasty vegetarian lunches. You don’t need to miss out if you are a vegan, since there are several vegan alternatives such as rice, soy or almond milk.

7.Vegetable mince. This is readily available in Jamaica and can be used to prepare sumptuous dishes for lunch or dinner. You can use it to make your meatloaf or your patties, or cook along with corn or other mixed vegetables to go along with traditional staples such as rice.