How many proteins are good for health
Proteins are found in many animal products as well as plant products. Our body needs valuable protein, among other things, to build and maintain muscle.
Egg whites, also called proteins, are among the top three essential nutrients your body needs, along with carbohydrates and fats. Animal protein is found in meat, fish, eggs and milk, while plant protein is found in seeds, mushrooms, grains, nuts and legumes such as lentils, peas or beans. The latter (also called beans or beans) is currently back in fashion because its cultivation is very sustainable: it requires little to no plant protection products and does not require fertilizer because it releases nitrogen from the air to its roots.
A balanced diet meets protein needs
With a balanced diet, you can easily get the amount of protein your body needs. Egg whites provide a long-lasting feeling of satiety, while carbohydrates make you feel hungry again after a short time. This is why high-protein, low-carb recipes are often recommended for weight loss.
The tasks of protein in the body
For example, in the body, proteins are involved in the formation of muscles and bones. In addition, they transport vital substances. Proteins are formed from so-called amino acids, which combine in countless combinations and fold into egg white molecules. In these areas, egg whites play an important role:
- Transportation of fat and oxygen
- iron intake
- Muscle function
- Pathogen protection
- Repair of defective cells
- Health of nails and hair
- Connective tissue and cartilage production
How many grams of protein does your body need every day?
Generally, you can easily meet your protein needs with a balanced diet - supplemental protein shakes are not necessary for healthy people. Every day, the body requires about one gram of protein per kilogram in terms of normal weight.
- Thus, with a body weight of 75 kg, the protein requirement corresponds to approximately 75 grams.
- Older and sick people require 1.2 to 1.5 grams of protein per kilogram of body weight to keep muscles moving and functioning.
- A slightly higher amount also applies to competitive athletes and pregnant women.
- If you are overweight (for example, 75 kg with a height of only 1.65 meters), as much protein is sufficient as recommended for people with normal weight (in the example, about 65 grams of protein).
Protein deficiency in the elderly
Many older people, due to a decrease in activity and appetite, easily develop a protein deficiency and lose muscle mass: when the body receives too little protein, it switches to "emergency" and receives the missing amino acids from the muscles. Thus, muscle loss is a typical consequence of protein deficiency. At the same time, fatigue and lethargy are felt, loss of muscle mass also manifests itself in the form of pain when sitting due to the lack of muscles as a pillow.
Lack of appetite and difficulty chewing can be causes of protein deficiencies, but digestion also changes with age: gastric acid production decreases, and the efficiency of absorption of nutrients from the intestines decreases. Inflammatory processes in the body further increase the need for protein. All this indicates that protein deficiency in old age is indeed a problem - about one in three elderly people suffer from it. A high-protein supplement in the form of so-called astronaut drinks can help.
Protein content in food
Ideally, the required ration of egg white should not be consumed immediately, but spread throughout the day. If you remember a few landmarks, estimating the protein content of a food is not difficult at all.
| Food product | Approximate Protein Content | Portion example |
|---|---|---|
| fish, meat | about 20% (13-30%) | 150g fish fillet: about 30g egg whites |
| Legumes (peas, lentils, beans, chickpeas) | 24% (dry) 5-10% (cooked) | Lentil dish (100 g): 7.5 g egg whites |
| Cottage cheese | about 12% | 150 g cottage cheese per bowl: 18 g egg whites |
| Egg | Pieces: 6-7 g egg whites | |
| Milk | about 3% | Glass of milk (200 ml): 6 g egg whites |
| Cheese, low-fat cold cutsabout 3% | about 20% | medium slice (30g): 6g egg whites |
| nuts | about 15% (10-25%) | Handful of nuts (30 g): 5 g egg whites |
| Muesli, whole grain bread, millet | about 10% | Slice of whole grain bread or cereal (about 30 g): 3 g egg whites |
Comparison of animal and vegetable protein
In fact, the protein found in plant and animal foods contains all nine essential amino acids. But there are differences:
- Animal-derived egg whites contain more amino acids and are more similar in composition to human body proteins than vegetable proteins. The more egg white resembles human proteins, the higher its so-called biological value. Then it will be easier for the body to process egg whites and turn them into its own protein.
| Food product | Protein content in 100g |
|---|---|
| 1. Parmesan cheese | 36 g |
| 2. Resinous cheese | 30 g |
| 3. Tuna (canned)) | 26 g |
| 4. Turkey breast | 23 g |
| 5. Beef | 22-30 g |
| 6. Shrimps | 18-19 g |
| 7. Cottage cheese | 13 g |
| 8. Cottage cheese | 12 g |
| 9. Egg | 7 g (per piece) |
| 10. Yogurt | 3 g |
- However, it is more beneficial to consume plant-based egg whites. This is because plant-based protein sources contain many health benefits, such as fiber and phytochemicals. However, not all the proteins we need are found in all plants. Therefore, when following a completely plant-based diet, it all comes down to eating a variety of different plants.
| Product | Protein content in 100 g |
|---|---|
| 1. Hemp seeds | 37 g |
| 2. Soybeans, rapeseed, lupine | 30-40 g |
| 3. Beans | 25 g |
| 4. Peanut | 25 g |
| 5. Pumpkin seeds | 24 g |
| 6. Lentils | 24 g |
| 7. chia seeds | 21 g |
| 8. Almond | 21 g |
| 9. Quinoa | 14 g |
| 10. Oatmeal | 13 g |
Proteins: Healthy Eating Tips
For a balanced diet, experts recommend:
- one-third animal protein: while avoiding processed meats whenever possible, and consuming fish and light meats rather than red meats.
- two-thirds plant-based protein: Healthy and affordable sources of protein, even on a lean diet, are legumes such as lupins, chickpeas, lentils, and beans.
Legumes are also good for diabetics: just 200 grams a day has been proven to lower blood lipids and blood sugar levels for a long time.
However, those who have kidney disease should refrain from eating egg whites: damaged kidneys can be overworked due to the filtration of egg white waste products from the blood.
Study: animal protein can shorten life expectancy
A long-term study has shown that excessive consumption of animal protein can shorten lifespan, while plant protein does not.
It is suggested that the cause is not the protein itself, but that animal proteins are mainly found in processed foods with unhealthy additives (fats, phosphates and salt, among others), while vegetable proteins from peas, beans, lentils , lupine or soybeans contain additional beneficial micronutrients (vitamins, polyphenols, trace elements) and phytochemicals, while vegetable proteins from peas, beans, lentils, lupine or soy also contain beneficial micronutrients (vitamins, polyphenols, trace elements) and phytochemicals.