Your body needs protein to build and repair itself. Protein is composed of amino acids. Although your body can make some amino acids, called nonessential amino acids, there are certain amino acids that can only be obtained through the foods you eat. These dietary protein building blocks are called essential amino acids. Essential amino acids can come from both animal (e.g., red meat, poultry, fish, eggs, and dairy) and plant-based (e.g. nuts, beans, legumes, and whole grains) sources.
An advantage to consuming animal-based protein is that it is a “complete” protein source, meaning it provides all of the essential amino acids. Plant-based protein is missing one or more essential amino acids and, therefore, is considered to be an “incomplete” protein source. However, eating a variety of plant-based proteins will allow you to obtain all of the essential amino acids required by your body; and, according to new data published in the August 16, 2010 issue of Circulation, may be preferable (particularly from nuts) to consuming red meat in terms of promoting heart health.
Researchers conducting the ongoing Nurse’s Health Study, followed 84,136 women (ages 30-55 years). Dietary habits were assessed from food-frequency questionnaires completed by the participants in 1980, 1984, 1986, 1990, 1994, 1998, and 2002. Information regarding the subjects’ lifestyle habits, risk factors, and medical history was obtained from questionnaires sent out every two years after the study began in 1976.
Investigators found that a higher intake of red meat was independently associated with a greater risk for the development of heart disease. Increased consumption of poultry, fish, and dairy products was associated with a lower risk for heart disease. Nut consumption was associated with the lowest risk – a decrease of 30% when compared to red meat intake.
The investigators conclude that a shift in dietary sources of protein from red meat to nuts, fish, poultry, and dairy will have a positive impact on risk for heart disease. They believe this effect is the result of “multiple simultaneous changes in nutrient intake.” That is, a decreased intake of red meat results in a decreased intake of nutrients that are also linked to heart disease when consumed in excess, such as saturated fat, heme iron, and sodium. This decreased consumption is associated with a concomittant increase in the intake of heart protective nutrients, such as polyunsaturated fat found in plant-based foods.
Reference
Circulation, August 16, 2010, “Major Dietary Protein Sources and Risk of Coronary Heart Disease in Women,” Bernstein, A.M. et al.,.
