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Protein is a major building block of our body. In fact, every cell in our body contains some amount of protein. Muscles (including our hearts), organs, hair, skin, eyes, and even our immune systems are made of protein. Protein is used to produce substances that play a part in metabolic functions in the body. This includes enzymes, hormones, and even the substance in red blood cells that supply oxygen to the body known as hemoglobin.
When we eat proteins they are broken down in our stomachs into amino acids. These amino acids are then rearranged in the body to make many different proteins to help with specific body functions. Although there are many different amino acids, 22 of them are absolutely necessary for our health. 13 of them are produced in our bodies. Nine are not. We must get them from the food we consume. They are considered to be the "essential" amino acids.
When we think of eating protein, meat is often one of the first things to come to mind, along with dairy and eggs. Vegetarians would add soybeans to the list. These products, eaten alone, provide all of the essential amino acids. Certain foods eat in combination create these essential amino acids, for instance beans and rice or peanut butter and whole wheat bread. Unfortunately, in the United States over consumption of protein is not uncommon. The average man consumes around 100 grams (approximately 3.5 oz.) Of protein a day, while the average woman consumes around 70 (approximately 2.5 oz.). The daily recommended amount is 56 g (under 2 oz.) For men and 46 g (approximately 1.6 oz.) For women. While protein is necessary for life the human body has no way of storing excess protein. It is either expired as energy or stored as fat.
We would not question eating a 10 ounce steak for dinner. But we probably would not eat 10 ounces of soy beans. That 10 ounce steak contains more protein than we would need in a day and probably is marbled with fat, which would contribute to high cholesterol. Yet, a soy protein shake could help with weight loss. Soy protein is considered a complete protein like meat and dairy products. All of the nine essential amino acids are contained in soy protein.
A study in Europe tested soy protein shakes' effect with weight loss. Those drinking the soy protein shake lost substantially more weight than the control group. The test group also lowered each of them LDL cholesterol and their total cholesterol. In addition it was noted that the soy protein shakes were easily assimilated with no serious side effects.
We need to make healthier choices when it comes to protein, both quantity and quality. When looking to lose weight think about using a soy protein shake as a meal replacement. If you want to be healthy eat a 2 oz piece of chicken breast for dinner. Remember we need to feed our bodies some form of protein every day. But like Dr. Suess, avoid the meal of green eggs and ham!
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