The power of protein
While carbs and fats are surrounded by controversy, experts agree that a diet rich in protein has many health benefits.
Protein is good for your muscles, reduces hunger pangs, boosts metabolism, helps your body repair from injury and is an important source of essential amino acids. “Protein is a key part of any diet,” says Nicole Dynan, director of The Good Nutrition Co. and spokesperson for Dietitians Australia. “It is needed for healthy muscle, skin, bone and hair, and is used to make hormones and enzymes that assist with many functions in our body.”
Dig a little deeper, though, and it starts to feel more complicated. Should we choose animal or plant proteins? Are we getting enough? How much is too much?
“Overwhelmingly, the evidence suggests that the source of protein, whether animal or plant, rather than the amount of protein we eat, is the likely factor that makes a difference to our health,” says Nicole, who says plant proteins support a healthy gut microbiome. “Swapping red and processed meats for healthier protein sources such as fish, poultry, legumes, nuts and seeds can reduce the risk of disease and premature death.”
Sydney-based gastroenterologist Dr Pran Yoganathan says he teaches his patients to prioritise protein with every meal for optimum health. “Animal-based protein foods are some of the most nutrient-dense foods on the planet. Meat, eggs, fish and dairy help us to meet our fundamental nutrient requirements for essential micronutrients such as iron, vitamin B12, zinc, omega-3 fats, calcium and so much more.”
Green shakshuka with brussels sprouts, olives and labne
SERVES 4 PREP + COOK TIME 30 MINUTES
⅓ cup (80ml) extra virgin olive oil
300g small brussels sprouts, halved
1 medium leek (350g), sliced thinly
2 cloves garlic, crushed
150g kale, chopped coarsely
½ cup (125ml) vegetable stock
8 eggs
¼ cup (60g) pitted Sicilian green olives, chopped ¼ cup chopped fresh flat-leaf parsley 2 teaspoons finely grated lemon rind
½ cup (125g) labne
1 Preheat grill to high.
2 Heat 2 tablespoons of the oil in a large heavy-based ovenproof frying pan over medium heat; cook brussels sprouts, stirring, until browned and almost tender. Add leek, garlic and kale; cook, stirring occasionally, for 5 minutes or until vegetables soften. Stir in stock; bring to a simmer.
3 Using the back of a spoon, make eight shallow indents in the mixture. Break 1 egg into each hollow. Place pan under hot grill for 6-8 minutes or until egg whites are set and yolks remain runny, or until cooked to your liking.
4 Meanwhile, combine olives, parsley, lemon rind and remaining oil in a small bowl; season to taste.
5 Serve shakshuka topped with labne and olive mixture. Season.
Animal proteins are a complete source of essential amino acids, so if you’re eating a predominantly plant-based diet, you’ll need to be clever and think about things when it comes to combining proteins.
“The nutritional quality of protein is determined by the number of essential amino acids it contains,” says Nicole. “Combining incomplete but complementary sources of plant protein, such as lentils and brown rice, creates a complete source of protein.”
So how much protein is healthy? According to Nicole, the average Australian requires 2.5 to three serves of protein a day (roughly 0.75g per kilogram of body weight for women or 0.84g for men). “It is a good idea to eat protein across two to three meals a day,” explains Nicole. “This improves muscle protein synthesis, which is essential to the body’s ongoing growth and repair.”
While a high protein diet can help manage weight, Dr Yoganathan says it’s also important to incorporate some healthy fats (such as extra virgin olive oil, seeds, nuts and avocado) and carbohydrates so that your energy needs are met.
“Humans have relatively high energy requirements due to our large brains and busy lives, and although proteins are an essential component of our diets, they are not a good source of energy.”
Whatever protein source you prefer, experts agree that choosing whole foods and avoiding processed foods is a key part of any healthy diet. “The fundamental reason that we eat food is to get energy, proteins, fatty acids, vitamins and minerals,” explains Dr Yoganathan. “Eat more of the foods that contain the energy and nutrients you need and less of the foods that don’t.” AWW