💩 Human subjects who were conscientious objectors during the Vietnam War were used for research where their excrements were collected daily for analysis.
🧬 Christopher Gardner is a top nutritional scientist who has conducted several big interventional studies in humans and is a member of the Zoe Scientific Advisory Board.
🍖 Protein is important for our structural cells and organs, hair, fingernails, enzymes, and hormones.
🧬 All proteins are made up of 20 amino acids in the human body, and they differ in length and sequence.
🍎 Protein shakes and bars are healthier than a tablespoon of sugar but are not as healthy as real food for most people.
🥩 Eating more protein alone does not help with weight loss.
🍲 Protein needs vary among individuals and follow a normal distribution curve, which means some people need more while others need less.
📊 The Estimated Average Requirement (EAR) is the average amount of protein required for half of the population to meet their needs, making the EAR insufficient for those requiring more or less protein.
📈 To ensure that almost nobody would be deficient in protein, two standard deviations above the average amount are taken into account, meaning that 97.5% of the population would have their needs met.
🍽️ The recommended daily amount of protein is set based on a population health approach and not an individual approach, meaning that it is not necessary to exceed the RDA to meet individual requirements.
🇺🇸 Americans tend to consume double the RDA amount of protein, which is not necessary for most individuals.
💭 Protein is not stored in the body, so excessive protein consumption can be turned into carbs and fats and ultimately stored as body fat.
🍖 Most people’s bodies can handle the excess ammonia produced by consuming high amounts of protein, but people with an impaired kidney may need to limit their protein intake.
🏋️♀️ A recent study showed that people who eat a vegan diet and consume less protein do not lose athletic performance. The amount of protein needed may be higher than the commonly accepted 0.8 grams per kilogram, possibly up to 1.6 grams per kilogram, but most people consume enough protein without supplements.
🧒 Protein requirements vary with age, but most children and adolescents can consume adequate amounts of protein through a well-balanced diet and do not need to supplement with energy drinks or protein bars.
– 😕 Americans eat at least 80 grams of protein a day, not 40 as they need.
🧐 The relative amount of two particular amino acids, lysine and methionine, is lower in all plants compared to animals.
😎 Eating a variety of plants can cover the deficiencies of lysine and methionine. Complementing proteins from grains and beans is also a good option.
🤔 If you only eat rice or beans all day, you wouldn’t have enough amino acids, even if you get 40 grams of protein. You can supplement with individual amino acids, or eat 80 grams of protein a day.
🌱 You can absolutely meet all your protein needs on a completely plant-based diet. Beans, hummus, tofu, and tempeh are excellent sources of protein.
🤗 When choosing a protein source, it is essential to consider other health factors such as digestion, bioavailability, and saturated fat content.
