The human metabolism of protein is relatively simple. When big protein molecules are eaten as food, our digestive tract break them down into their simplest building blocks. These molecules are known as amino acids. Because of the complete digestion of proteins into simple amino acids, the source of the protein is not of critical importance. A body does not know the difference between protein from plant sources or meat. After digestion, the amino acids from peanuts look identical to those from meat. As long as certain amino acids are not deficient from the diet the body can synthesize what it needs from the basic components (see below).

It must be noted that protein is seldom found in a pure form. In the natural world, protein is often found in foods mixed with fats i.e. meat or plants. In the above examples, the structure of the amino acids in peanuts is identical to those in meat, but the fat content is very different.

Protein is found throughout the body—in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the haemoglobin that carries oxygen in your blood. At least 10,000 different proteins make you what you are and keep you that way.

Twenty or so basic building blocks, called amino acids, provide the raw material for all proteins. Following genetic instructions, the body strings together amino acids. Some genes call for short chains of amino acids, others are blueprints for long chains that fold, origami-like, into intricate, three-dimensional structures.

Because the body doesn’t store amino acids, as it does fats or carbohydrates, it needs a daily supply of amino acids to make new protein.

There are two types of protein:

1. Essential, these cannot be synthesised in the body(the body cannot make them), they must be included in the diet. They are Isoleucine, methionine, tryptophan, leucine, phenylalanine, valine, lysine thronine
2. Non essential, these can be synthesized by the body (the body makes them). They are alanine, cystine, hydroxyproline, arginine, glutamic acid, praline, asparagines, glutamine, serine, aspartic acid, glycine, tyrosine, cysteine, histidine.

Protein sources are primarily found in their:

1. Complete form in meat, fish, eggs, soya beans, milk and milk products.
2. Incomplete form – this means they do not have all the essential amino acids and have to be combined with each other, from grains (with the exception of Quinoa), pulses, legumes and vegetables.

What do Proteins do for us?

• Contribute to the growth and repair of all the body cells and tissues, including muscles, ligaments, tendons.
• The whole body is made up of cells and they have to regenerate and renew on a daily basis.
• Proteins are the building blocks of life.
• Synthesis of enzymes, plasma (blood) proteins, antibodies (immune) and some hormones
• Provision of energy although secondary to carbs

Best sources of protein for health include whole grains, pulses (beans) legumes and some vegetables. These are also classed as slow release or complex carbohydrates so it is not hard to get all your protein, carbs and fibre in one meal. (see article on carbohydrates and fibre)

Why is it preferable not to use animal protein?

There are very many studies to state that animal protein is bad for us, the following reasons can be reasonable to accept that a diet higher in complex carbs is far more exciting than some of the possible symptoms below:

• Higher incidence of colo-rectal cancer
• Constipation leading to diverticulitis
• Higher incidences of colitis or other inflammatory digestive problem
• Headaches, bad breath
• Raised PH acidity leading to gall stones, liver damage, kidney stones and renal damage, bone loss/osteoporosis as the body excretes more calcium to maintain mineral balance
• Raised cholesterol
• Higher risk of heart disease
• Higher risk of diabetes or diabetic related symptoms
• Higher risk of obesity in adults and children
• Growth hormones and antibiotics used in mass producing cattle, sheep, pigs and poultry possibly causing infertility

How Much Protein do you need – well there is a debate and a half ! I have read many papers, all offering their own opinion on how much we actually need. Here are two extracts, confusing or what ?

The Institute of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day—that’s about 64 grams for a 160 pound adult.

Of course my argument there would be that the protein they are probably advising comes along with saturated fats, causing disease and we only have to look at the health problems people are facing by following high protein (meat and dairy) diets, kidney, gallbladder, high blood pressure, diabetes, heart disease, to name a few.

In fact – The American Diabetes Association recommends limiting protein intake to 0.8 to 1.0 gram of protein per kilogram of body weight (roughly 10 percent of energy intake), since this may help improve kidney function; in later stage kidney disease, sticking to the 0.8 grams per kilogram minimum is advisable, WHY ? because too much animal protein is too taxing for the body, too acidic and when the body has become compromised, as in diabetes, these body systems and organs fail. A change in diet should have taken place long before disease sets in. The problem is most people do not listen to their bodies, they just keep pushing the boundaries until something breaks.

This is why I promote a vegetarian/vegan style diet. You don’t have to worry about those diseases. The body has to spend a lot of time working hard to digest, process and eliminate animal protein, time is energy, energy that could be used to exercise, walk, run, enjoy your life with, instead of that it is working hard trying to clear all the toxic waste from your body.

And, the benefits of eating a high protein diet from plant and vegetable sources is that you get the whole combo of nutrients, carbohydrates, fibre, vitamins, minerals, bioflavanoids, phytochemicals, antioxidants, what more could you really want to have.

However – There are debates surrounding nuts and their fat content, they are considered to be high in fat, which is correct, but this is non-saturated fat – yes they still have lots of calories but from a health point of view, these calories come with a whole load of benefits.

Nuts are excellent sources of protein and it has been researched that people who regularly eat nuts are less likely to have heart attacks or die from heart disease than those who rarely eat them. Several of the largest cohort studies, including the Adventist Study, the Iowa Women’s Health Study, the Nurses’ Health Study, and the Physicians’ Health Study have shown a consistent 30 percent to 50 percent lower risk of myocardial infarction, sudden cardiac death, or cardiovascular disease associated with eating nuts several times a week.

How can that be ? There are several ways that nuts could have such an effect. The unsaturated fats they contain help lower LDL (bad) cholesterol and raise HDL (good) cholesterol. One group of unsaturated fat found in walnuts, the omega-3 fatty acids, appears to prevent the development of erratic heart rhythms. Omega-3 fatty acids may also prevent blood clots, much as aspirin does. Nuts are rich in arginine, an amino acid needed to make a molecule called nitric oxide that relaxes constricted blood vessels and eases blood flow. They also contain vitamin E, folic acid, potassium, fibre, and other healthful nutrients.

There comes a WARNING here though, eating nuts won’t do you much good if you eat them in addition to your usual snacks and meals. At 185 calories per ounce, a handful of walnuts a day could add 10 pounds or more in a year if you don’t cut back on something else.

This means having nuts instead of chocolate bars, chips or other unhealthy snack. Or try using them instead of meat in main dishes, or as a healthful crunch in salads. If you are a carnivore you will, to begin with, find it difficult to look at your plate and not see that familiar “slab” of flesh on a section of it but if you try to think of your food as nutritious and the more you can pack in of the vegetables, nuts, seeds, grains, beans, the more health and vitality you have.

Take another look at the piece of “dead” food – we need lots of enzymes ! enzymes are life……

The same applies to seeds, they have similar properties to the nuts. Beans and legumes on the other hand are extremely low in fat, high in protein and fibre. They do not contain the full spectrum of amino acids that the body requires but a mix with nuts, seeds and grains means you have a complete nutritious meal. (see notes above on two types of protein)

Take this for an example:

A 6oz grilled (broiled) steak delivers 38grams of protein but it also delivers a whacking great 44grams of fat ! whilst a cup of lentils delivers 18 grams of protein but under 1 gram of fat ! but, as I have already said, those lentils will also provide you with fibre and carbohydrates plus some vitamins and minerals.

Of course, you have to plan more efficiently to get your complete protein package but stop working so hard at it, just have lots of beans, legumes, grains, nuts and seeds.

Carbohydrates, also referred to as “energy foods,” are one of three calorie-containing nutrients found in foods. The other two nutrients are proteins and fats. Carbohydrates contain 4 calories per gram and so does protein, but fat is more calorie-dense, containing 9 calories per gram. But that is all to difficult to work out in reality because often fat and protein are together in the same food – for instance – you carnivoires will get yours in a slab of meat, vegetarians/vegan will get theirs in nuts (although two different types of fat, see article on fats)

Carbohydrates are eventually metabolized by the body into blood glucose (see article on digestions). All cells of the body utilize glucose as the primary energy source, particularly in the brain, for which glucose provides the only source of fuel. If carbohydrates are eaten in excessive amounts the body converts the extra blood glucose into triglycerides for storage in adipose or fat cells, leading to weight gain.  So! sugar does make you fat !

Three specific types of carbohydrate are present in the foods we eat – starch, sugar and fibre, here is a brief rundown, further explanations in other associated articles.

Starch, also known as complex carbohydrate or polysaccharide, is present in foods such as cereals, whole grains, rice, pasta, potatoes, peas, corn and legumes (an incomplete list at this point)

Sugar has a simple chemical structure and is found naturally in many foods. Food sources of natural sugar include fruit, vegetables, milk and yoghurt. Foods containing natural sugars are generally very nutritious, providing many vitamins, minerals, phytochemicals (natural plant chemicals) and antioxidants. These foods also tend to be good sources of fibre, such as that found in fruits, vegetables and whole grains.

Sugar is also commonly added to many foods in the form of white table sugar (sucrose), honey, corn syrup or fructose. However, foods high in added sugars are often referred to as sources of “empty calories,” meaning they add calories to the diet but provide little benefit in terms of vitamins, minerals or fibre.

Fibre, also a carbohydrate, is found in foods of plant origin and is beneficial to the body in numerous ways. I will be brief in this article section but see the article on Why Choose a High Fibre Diet.

Fibre improves elimination by increasing stool bulk, thereby preventing constipation, and is associated with decreased risk of developing colon cancer and of course diverticulitis, haemorrhoids and fissures. Foods high in insoluble fibre include legumes, whole grains, vegetables, fruits, nuts and seeds. Fruits, vegetables, oat bran, legumes, barley, nuts and seeds are all good sources of soluble fibre. A real bonus is that fibre-rich foods are processed by the body more slowly than lower-fibre foods, keeping hunger at bay for longer. This will help with overall calorie reduction and promote weight loss.

Here is a list of carbohydrates that include sugars, starches and fibre, you will note they are foods that I recommend on a daily basis, these should become the majority part of you eating programme.

Good Carbs or complex, slow release

• Starchy root vegetables such as pumpkin/squash, carrot, swede, beetroot, sweet potato, white potato, corn.
• Grains, rice (wholegrain of course), quinoa, buckwheat, millet, cornmeal, couscous, whole rye, whole wheat.
• Legumes, lentils, peas, chick peas, split peas.
• Beans, soya, pinto, borlotti, butter, kidney, flageolot, haricot, black eye, turtle.
• Other vegetables(although these do not have an impact on blood sugar levels) such as asparagus, aubergine/eggplant, broccoli, brussel sprouts, cabbage, cauliflower, celery, courgette/zuchinni, cucumber, endive, fenel, garlic, kale, lettuce, mangetout/snowpeas, mushrooms, onions, peas, peppers, radish, rocket, runner beans, spinach, spring onions/scalliions, tomatoes (technically a fruit), watercress and so on.

Bad Carbs

Pasta, table sugar, sweeteners, soda pop, chocolate, sweets, biscuits, cakes and many types of junk food, beer and alcohol!

Yes I know they say red wine is good for you and some types of chocolate but there is more on that in other articles.

Here is an exercise for you – maybe even this is typical of your supermarket trolly !

Sit at the end of most checkouts in the supermarket and look at the large trollies filled with loads of white bread, gallons of fizzy pop, ready made pizza, microwave dinners, cakes, biscuits, chocolates, sweets, crisps, bags of sugar to add to foods, sugar loaded cereal (even so called healthy cereal), white rice, pasta , tinned fruits, jams, jellies, ketchup and other sauces and pickles, ready made sauces in jars, tins and packets, gallons of concentrated juice just to name but a few items !

These, believe it or not are all carbohydrates ? but they are BAD (simple or refined) and should be eaten with a health warning on them, they are empty calories, will cause you to put on weight and feel sluggish and tired. Plus, in the long term heart disease, diabetes, high blood pressure and of course obesity.

You are probably thinking what is she talking about, orange juice is good for us, it is not a carbohydrate it is an orange ! fruits and vegetables are carbs as well as good sources of fiber, vitamins and minerals but fruits in particular are also loaded with fructose which is natural sugar, that’s ok too but not when you have it in a concentrated form such as juice and then loaded together with all the other high sugar, simple sugars, junk sugars, junk food you are already eating, look back in that trolly !!

There may also be in that trolly a “token” vegetable/fruit section again, these are carbs/sugars, well done for spotting those but those will be the foods you leave in the fridge which will go moldy because you will be too tired to prepare it, cook it or eat it because by the time you have drunk all that fizz, eaten all the junk in the trolly your blood sugar levels will have risen and plummeted and your energy will be in serious decline.

In a nutshell

• Refined carbs, fast release or simple sugars (see above), cause your blood sugar to rise rapidly and unless you are running around and exercising there will be too much in the blood stream so the body will dump it as fat deposits. Your blood sugar levels then crash, you will experience, lethargy, poor concentration, palpitations and/or a feeling of anxiety and even sweating, you will crave more food, coffee and other stimulants.

• On the other hand, the slow release cards from the starchy vegetables, grains and pulses help to balance out the blood sugar levels and they release the sugars or glucose into the blood stream slowly, that is usually why porridge in the morning is far more sustaining than crunchy nut cornflakes.

The message here is ensure you get a good supply of the right type of carbohydrates to ensure a regular supply of energy and to keep you full of health and vitality.