I recently attended a webinar titled, The Power of Protein in Optimal Health. In a world of health messages focused primarily on the benefits of eating more fruits, vegetables and whole grains, which are all healthful and often under-consumed carbohydrate sources, it was refreshing to hear a new and rather fresh message … “eat more protein.” I was also pleased to learn that valid scientific studies back up this recommendation. The scientifically valid version of a “higher” protein diet differs from a fad diet because the protein levels still fall within the recommended range of 40% carbohydrates, 30% protein and 30% fat. In contrast, the induction phase of the Atkins Diet only allows 20 grams of carbohydrate, which is a ketogenic diet. Thirty percent of calories from protein still allows for flexibility in dietary planning and falls within the recommendations of AMDR (Acceptable Macronutrient Distribution Range), which is 10-35%.

According to the research presented, protein plays a key role in satiety, weight management, chronic disease prevention, preservation of lean body mass and bone health. Dr. Kevin Short, PhD, University of Oklahoma Health Sciences Center noted that there are many conditions that would benefit from higher protein intake: 

• Aging
• Muscle wasting
• Acute injury or illness
• Diabetes
• Obesity
• Osteoporosis
• Exercise training

Several myths about higher protein intakes were “debunked”, the most significant one being protein's effect on bone health. The old theory is that protein weakens bones by increasing calciuria, or calcium excretion in the urine. According to Dr. Stuart Phillips, PhD, Professor, McMaster University, new research shows that calciuria is actually caused by a greater or enhanced uptake of calcium. He pointed out that bone and dietary protein are perfect partners. In fact, higher protein diets are associated with greater bone mass and fewer fractures when calcium intake is adequate. This is just another reason why milk is so good for our bones, as it delivers a package of nutrients that includes both calcium and protein, which you may not find in other calcium fortified beverages or supplements.

As health professionals, we need to acknowledge the benefits that are provided in a healthy diet that contains protein-rich food sources, such as milk and milk products, lean meats, eggs, fish and poultry, as well as plant sources like beans, nuts and seeds. These foods should be encouraged along with the recommendations to eat more fruits, vegetables and whole grains. People will respond to this complete and “diverse” dietary message. In fact, this webinar highlighted market research that shows people believe that protein contributes to healthy living, and that they want to consume more protein! Scientific research indicates that high-quality protein is of significant importance to optimal health, as well as disease prevention and management. For more information on this topic, check out our Spring 2009 Health Connections Newsletter.

Ashley Rosales, R.D.

Project Manager