What are the types of protein?
What do you think about when you hear the word protein? Maybe it’s an ad for some protein shake that promises massive muscles? Or is it the last high-protein diet craze you read about? With all this talk about protein, you might think Americans were at risk for not eating enough. In fact, most of us eat more protein than we need. Protein is in many foods that we eat on a regular basis.
This section will help you learn more about protein. You’ll find information about what foods have protein and what happens when we eat more protein than we need.
To continue, check out the following topics:
* What is protein?,
* What are the types of protein?,
* How much protein do I need?,
What is Protein?
proteinProteins are part of every cell, tissue, and organ in our bodies. These body proteins are constantly being broken down and replaced. The protein in the foods we eat is digested into amino acids that are later used to replace these proteins in our bodies.
Protein is found in the following foods:
* meats, poultry, and fish,
* legumes, (dry beans and peas),
* tofu,,
* eggs
* nuts and seeds,
* milk and milk products
* grains, some vegetables, and some fruits (provide only small amounts of protein relative to other sources)
As we mentioned, most adults in the United States get more than enough protein to meet their needs. It’s rare for someone who is healthy and eating a varied diet to not get enough protein.
Proteins are made up of amino acids. Think of amino acids as the building blocks. There are 20 different amino acids that join together to make all types of protein. Some of these amino acids can’t be made by our bodies, so these are known as essential amino acids. It’s essential that our diet provide these.
In the diet, protein sources are labeled according to how many of the essential amino acids they provide:
* A complete protein source is one that provides all of the essential amino acids. You may also hear these sources called high quality proteins. Animal-based foods; for example, meat, poultry, fish, milk, eggs, and cheese are considered complete protein sources.
photo of various foods
* An incomplete protein source is one that is low in one or more of the essential amino acids. Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids.
For example, rice contains low amounts of certain essential amino acids; however, these same essential amino acids are found in greater amounts in dry beans. Similarly, dry beans contain lower amounts of other essential amino acids that can be found in larger amounts in rice. Together, these two foods can provide adequate amounts of all the essential amino acids the body needs.
| Metabolism Enhance- ment |  |
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| Appetite Suppression | |
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