What health-conscious Arizonans should know about protein

Michael Hartman, PhD

Submitted photo

We commonly associate protein with meat but there are lots of source options.”

Protein is having a major moment. In recent years, consumption has surged by over 61%, driven in part by social media trends touting its benefits — from curbing hunger to supporting muscle growth.

As someone who works in the health field, I welcome the growing interest in nutrition. However, it’s important to note that not all advice circulating on social media is grounded in science.

To help you make informed choices, here are a few evidence-based tips on how — and when — to incorporate protein into your diet effectively.

Why protein is so popular

Protein is a highly popular nutrient for many scientifically backed reasons. It’s an essential component of every cell in your body and plays a critical role in numerous bodily functions.

Protein is a multi-purpose nutrient that can build muscle, promote satiety, support bone formulation, provide blood sugar regulation and even improve brain function. That’s a lot of benefits that also contribute to weight management and improved skin health.

A common misconception is that simply eating more protein will automatically build muscle. While protein is crucial for muscle repair and growth, this process is most effective when paired with resistance training. It’s also a myth that vegans must combine incomplete proteins at every meal to get all essential amino acids; eating a variety of plant-based proteins throughout the day is generally sufficient. Protein is essential for everyone, not simply for desired results.

What about intake?

The amount of protein you’re recommended to consume differs substantially based on weight, age, activity levels and other factors. Most adults in the U.S. should consume at least 50 grams of protein a day, especially if trying to manage weight.

You can consume too much protein, which is usually more than 2 grams per kilogram of body weight a day. Symptoms of excessive protein are weight gain, bad breath, dehydration,and gastrointestinal upset.

Types of protein

We commonly associate protein with meat but there are lots of source options, including dairy sources, plants, certain seeds, soy, grains and even nutritional yeast. Some top animal sources include lean chicken, fish and turkey, Greek yogurt, eggs and cottage cheese.

But vegans can get good sources of proteins quinoa, legumes and seeds. Quinoa is one of the few plant foods that is a complete protein, containing all nine essential amino acids. It's also rich in fiber, magnesium and iron, making it a highly nutritious base for meals.

A staple of many diets, legumes are packed with protein and fiber. This category includes lentils, beans (black, kidney, chickpeas) and peas. Combining legumes with other food groups, like grains, creates a complete amino acid profile. A classic example is the perfect pairing of rice and beans.

Seeds like hemp, chia and pumpkin seeds are excellent protein sources. Hemp seeds are another complete protein, and chia seeds offer a significant dose of protein, fiber and omega-3 fatty acids. Nut butters are a convenient way to add protein to meals and snacks.

Protein on the go

Some great options when you’re busy are eggs for breakfast, as well as Greek yogurt with berries, and vegans can enjoy tofu mashed with nutritional yeast.

Nuts and cottage cheese are healthy snacks, and peanut butter is a great option with celery sticks or apples.

A nutritional shake is a convenient way to get protein any time of day, and you can blend in your choice of fruits or vegetables for added fiber.

Remember, more protein doesn’t automatically mean results and everyone is built differently, so you should talk with a doctor or nutritionist about your health goals.

Editor’s note: Michael Hartman, Ph.D. is vice president of research and development at Plexus Worldwide, based in Scottsdale. Please submit comments at yourvalley.net/letters or email them to AzOpinions@iniusa.org. We are committed to publishing a wide variety of reader opinions, as long as they meet our Civility Guidelines.