In previous posts we've covered the importance of vitamins and essential minerals, also known as micronutrients, in the diet. Now we'll turn our attention to the macronutrients protein, carbohydrate, and fat, the basic building blocks of nutrition.
In an ideal diet, protein is consumed only to build and repair tissue; it is not used for calories or energy. Yes, protein can be a source of energy because, after all, it has calories, the same four calories per gram as carbohydrate. However, it should not be considered a primary source of energy for a few good reasons. First, the body does not need excess protein. In fact, consuming too much protein may contribute to the formation of kidney stones. Also, protein is generally more expensive than carbohydrate. In addition, unlike carbohydrate and fat, the body can't actually store surplus protein. So what happens to the excess protein that we consume? It goes to the liver and undergoes conversion therapy--into carbohydrate.
On the flip side, insufficient protein consumption forces the body to start breaking down muscle. And this even happens when the body is injured, if protein consumption is not increased to meet the elevated demands of the body to repair and build tissue. Anyone recovering from surgery or physical injury requires a lot of protein. Insufficient protein consumption may also interfere with some medications because protein is not available to transport the drugs.
Protein deficiency is detrimental at any age, but particularly to developing fetuses and infants and small children. The effects of insufficient protein are irreversible and include decreased brain size and diminished function and increased stress sensitivity. In older children and adults a lack of protein contributes to deficiencies in the immune system which may, and often do, become life-threatening.
Kwashiorkor is severe protein deficiency seen in children. The classic symptom of this condition is the swollen belly you see in images of starving children in third world countries. Apathy, stunted growth, fatigue, and flaky skin are other symptoms. This condition very rarely occurs in the developed world and almost always involves small children being fed fad diets or ignorance of the parents regarding nutritional needs of children with milk allergies.
While true protein deficiency is rare in the industrialized world, as we age we sometimes need more protein to maintain muscle mass (because if we don't get enough protein from our food, our body starts to rob our muscles) and prevent bone fractures. The changes that occur in the body as we age and due to insufficient protein consumption are gradual and are often considered part of the normal aging process.
Protein deficiency leads to cataracts, heart problems, and muscle atrophy, conditions most often seen in the elderly. On the way there, people may experience slowed metabolism, difficulty losing weight, muscle and joint pain, slow wound healing, and poor immunity to illnesses. We may not see a whole lot of kwashiorkor, but we do see the consequences of insufficient protein in the diet in our country and even in our families right now.
So how do we insure that we have adequate protein in the future?
We can make sure that we have complete proteins in our diet. By complete we mean foods that contain all the essential amino acids for building protein. And this pretty much comes only from meat, fish, dairy products, eggs, and soy. Other complete proteins that are plant-based include quinoa, hemp, and buckwheat. Chickens and rabbits are the most economically feasible way of securing a fresh protein supply when the grid goes down.
Fortunately, it's pretty easy to combine foods that are considered incomplete sources of protein to make a complete protein. Examples of these food combinations are beans and rice, wheat and milk, lentils and barley, and peanut butter and whole wheat bread. Even more fortunately, these foods do not need to be combined within the same meal, just within the same day. Getting adequate protein in the diet isn't really rocket science. A well-balanced, varied diet will meet all your protein needs for optimal health under normal circumstances. Just remember, however, as was mentioned above, that when the body is injured, especially with burns and fractures, substantially more protein is required.
Related posts:
Dietary Deficiency--Carbohydrate
Dietary Deficiency--Fat
Dietary Imbalance--Fiber
12 march 2023
