Protein in Our Diets: 5 Facts and Myths Explained by Experts

SadaNews - Protein has become one of the nutrients that has received widespread attention in recent years, but many myths and informational impurities regarding its quantities, sources, and benefits have accumulated around it, confusing health-conscious consumers.

Protein is Essential for Vital Functions

Protein plays a vital role in the body, from repairing tissues and producing hormones to supporting immunity and maintaining muscle mass. A deficiency can lead to decreased muscle performance and malnutrition.

Many believe that complete proteins, which provide the body with all essential amino acids, are only available in meats.

However, experts affirm that a variety of plant proteins, such as soy, quinoa, and chia seeds, can also supply these acids for the proper development of the body.

Determining the Right Amount

The body's protein requirement varies according to age, physical activity, and weight, but most adults need about 0.75 to 1.2 grams of protein per kilogram of body weight daily to maintain muscle and overall health.

Protein During Weight Loss

Individuals using GLP-1 medications for weight control may need to increase their protein intake, as these drugs reduce appetite and slow digestion, which could lead to insufficient protein consumption if not managed.

Protein Supplements Are Not a Replacement

Experts state that protein shakes and powders are beneficial for those who struggle to get enough protein from food, but they cannot replace nutritious whole foods.

Can Protein Be Harmful?

Excessive protein consumption may put stress on the kidneys for those with kidney issues, and could displace important fibers if it affects dietary diversity. Therefore, it is recommended to adjust the appropriate quantity in consultation with a nutrition specialist.

Staying around 1.2 grams per kilogram daily is advised for most healthy individuals, along with consulting a specialist for personalized guidance.

Source: Websites.