Best proteins for health

Surprisingly little is known about protein and health. UK government dietary guidelines suggest that males between 19-50 years require 55.5 g protein per day and women of the same age range require 45 g protein per day. It is very easy to achieve these targets, for example:

— A large egg contains 6 g protein
— 2 slices of bread contain 6 g protein
— 6 fl oz (170ml) milk contains 6 g protein
— 100g (4oz) chickpeas contains 16 g protein
— A tin of tuna contains 20 g protein
— 100g (40z) tofu contains 20 g protein
— 170g (6oz) beef contains 40 g protein

The last National Diet and Nutrition Survey in the UK showed that average protein consumption is at least 1.5 times higher than the recommended amounts.

Animal protein and vegetable protein probably have the same effects on health. It's the protein package that's likely to make a difference. A 6-ounce steak is a great source of protein—38 grams worth. But it also delivers 44 grams of fat, 16 of them saturated. That's almost three-quarters of the recommended daily intake for saturated fat. The same amount of salmon gives you 34 grams of protein and 18 grams of fat, 4 of them saturated. A cup of cooked lentils has 18 grams of protein, but under 1 gram of fat.

So when choosing protein-rich foods, pay attention to what comes along with the protein. Vegetable sources of protein, such as beans, nuts, and whole grains, are excellent choices, and they offer healthy fibre, vitamins and minerals. The best animal protein choices are fish and poultry. If you are partial to red meat, stick with the leanest cuts, choose moderate portion sizes, and make it only an occasional part of your diet.

Tips for choosing the best protein packages

1. Mix it up. Most reasonable diets provide enough protein for healthy people. Eating a variety of foods will ensure that you get all of the amino acids you need.

2. Go low on saturated fat. Beans, fish and poultry provide plenty of protein, without much saturated fat. Steer clear of fatty meats and use whole-milk dairy products sparingly.

3. Limit red meat—and avoid processed meat. Research suggests that people who eat more than 18 ounces a week of red meat have a higher risk of colon cancer. So make red meat—beef, pork, lamb—only an occasional part of your diet, if you eat it at all. Skip the processed stuff—bacon, hot dogs, and deli meats—since that's also been linked to higher cancer risk.

4. Eat soy in moderation. Tofu and other soy foods are an excellent red meat alternative, but don't go overboard; 2 to 4 servings a week is a good target. Stay away from supplements that contain concentrated soy protein or extracts, such as isoflavones, as we just don't know the long term effects.

5. Balance carbohydrates and protein. Cutting back on highly processed carbohydrates and increasing protein improves levels of blood triglycerides and HDL, and so may reduce your chances of having a heart attack, stroke, or other form of cardiovascular disease. It may also make you feel full longer, and stave off hunger pangs.

For more information on protein and its effect on health, please come along to a Cooking for Health course, led by nutrition expert Dr Jane Philpott.