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Article for the Yoga Arts Nutrition Course.

Protein

More advanced information now tells us that virtually every unrefined food from the vegetable or animal kingdom contains not only all eight essential amino acids but all twenty commonly recognised amino acids. Most people's protein requirements are satisfied by a simple vegetarian diet based on whole grains.

Some groups of people have higher protein requirements. These are: pregnant and lactating women, very young children, hypoglycaemics, people under psychological or physical stress (anxiety, grief, infections, surgery), recovering alcoholics, recent vegetarians and those with protein deficiency or malnutrition.

Combining grains with legumes and beans has been considered a way of increasing one's protein requirements but if food combining is necessary because of poor digestion or ill health then small amounts of protein in the form of nuts and seeds eaten on their own throughout the day or even over the course of a few days, will generally satisfy all protein requirements.

Protein requirement increase with the amount of calories (or kilojoules) consumed. Most people eating a simple vegetarian wholegrain diet will be getting more than twice the World Health Organisation (WHO) minimum protein standard of approximately 5% of calorie intake. An 8% level is close to the protein and calorie guidelines suggested by the National Research Council in America. It is interesting to note that mother's milk derives 5% of its calories from protein and serves as sufficient nutrition for infants at a time when growth and development are at their peak.

The WHO and other standards, which use a ratio of protein calorie value to total calorie intake, are based on the insight that protein needs vary directly with energy needs. If refined sugar products, alcohol, and other processed foods are added to the diet, calories increase dramatically, which is why people are drawn to very concentrated forms of protein to maintain the protein: calorie ratio.

Active people should aim for their diets to include approximately 25% protein but less if they are long term vegetarians or vegans and more if they are consuming large amounts of sugary foods, fruit juices, soft drinks or sweets.

 

Signs of Protein Deficiency:

  1. 1. Body tissues deteriorate, leading to haemorrhoids, weak muscles and nails, hair loss, slow healing of wounds, and a general lack of energy and strength.
  2. 2. Mental concentration and emotional stability degenerate.
  3. 3. Immune response suffers, leading to allergies and infections.

NB The above signs are generally associated with malnutrition and low nutrient intake.

 

Improving Protein Utilisation:

  1. 1. Oriental recommendations involve strengthening the digestive functions of liver and pancreas by making attitudinal and lifestyle adjustments.
    1. a. Harmonise work; rest when weary; and exercise regularly.
    2. b. Avoid stressful and worrisome situations.
    3. c. Do one thing at a time, mindfully.
  2. 2. Avoid all intoxicants and refined foods, especially refined sugar. Also avoid excesses of concentrated sweeteners and coffee. Limit fruit intake.
  3. 3. Chew food thoroughly.
  4. 4. Eat small amounts of protein-rich foods more often rather than large amounts at one time.

 

Suzanne Staples, ND DBM ATMS.





Last updated : Tuesday, October 18, 2011
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