Whether your goal is to lose weight, gain muscle, recover from a tough workout or simply eat a little healthier, protein is an essential nutrient in any healthy diet. Not only is protein the building block for your muscles, organs, and hormones, but protein also has many essential functions in the human body. So, here is your complete guide to protein and everything that you need to know about what protein is, the benefits of protein, the different types of protein, when to eat it, and how much.

What is Protein?

Protein is one of three essential dietary macronutrients, along with carbohydrates and fat, and is a molecule made from chemicals called amino acids. Protein is considered a “macro” nutrient because it is required in significant amounts, as compared to “micro” nutrients such as vitamins and minerals which are required in relatively smaller amounts. The amino acids that make up protein molecules are responsible for various functions in the body; they carry oxygen through our blood, boost our immune system and help to build muscle. In total, there are 20 different amino acids required by the body, nine of which the human body can’t produce and therefore they must be consumed through our diet.  Every 1 gram of dietary protein consumed provides 4 calories of energy to the body.

Why Do We Need Protein?

Although most people are aware that protein helps to build muscle it has many other vital functions. The amino acids found in protein help to produce important molecules in our body including enzymes, hormones, neurotransmitters, and antibodies. Protein is essential to our immune system, helping us build strong antibodies and fight off infection; protein helps replace worn-out cells, transports various substances throughout the body, and aids in growth and repair; protein is essential for the building and repair of our tissues and managing body weight; and of the three macronutrients, protein is actually the most satiating and satisfying, keeping us fuelled and full the longest.

What are the Benefits of Protein?

In addition to being an essential nutrient for the body, high-protein diets have been shown to support weight loss, increase muscle mass and strength, curb hunger, speed up recovery after exercise, and help individuals maintain a healthy weight.

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What Foods Contain Protein?

Both animal and plant foods contain protein, however, animal foods are the most concentrated forms of dietary protein and include meat, organ meat and animal by-products such as eggs and dairy.

Animal Protein Sources

• Red Meat: Beef, pork, bison, lamb, game, etc.
• Poultry: Chicken, duck, turkey, etc.
• Fish: Salmon, tuna, mackerel, etc.
• Shellfish: Mussels, shrimp, scallops, etc.
• Eggs
• Plain Yogurt
• Cottage Cheese

In addition to animal sources of protein, there are some plant-based foods that contain higher concentrations of protein. Although not solely protein sources, as most also contain high levels of carbohydrates and/or fat, here are some of the top sources of vegetarian protein.

Vegetarian Protein Sources

• Tofu
• Tempeh
• Beans
• Lentils
• Nuts
• Seeds

Animal Protein vs. Plant Protein: What’s the Difference?

The primary difference between animal protein and plant protein is their composition of macronutrients and amino acids.

Animal proteins are concentrated sources of protein, with some fat and minimal carbohydrates, while plant proteins typically contain moderate levels of protein with some fat and higher levels of carbohydrates. In total, there are 20 amino acids that the human body uses to build proteins, and these amino acids are classified as either essential or non-essential. Your body can produce non-essential amino acids, however, it cannot produce essential amino acids, which therefore need to be obtained through the diet. For optimal health, the body requires all of the essential amino acids in optimal ratios. Animal protein sources, such as meat, fish, poultry, eggs, and dairy are considered to be complete sources of protein because they contain all of the essential amino acids that your body needs to function effectively, while plant protein sources, such as beans, lentils, and nuts, are considered to be incomplete sources of protein as they lack one or more of the essential amino acids that the body needs. Although soy products (such as tofu or tempeh) are very close to being complete proteins, two essential amino acids are only found in small amounts in soy and therefore they are not completely comparable to animal protein sources.

This is not to say that you can not or should not consume plant-based protein, however, should you choose to only consume plant-based protein and avoid animal protein, it is imperative that you consider how you are combining your plant-based protein sources for optional macronutrient and amino acid ratios. Given that plant-based proteins do lack one or more amino acids, it can be more difficult to get all the amino acids that your body needs including essential vitamins and minerals that come along with it. Therefore, it is suggested that individuals who consume solely plant-based protein monitor their intake of vitamin B12, vitamin D, DHA, iron, and zinc to ensure that they are consuming sufficient amounts for optimal health.

So, Can you Get Protein from Plants?

Yes, certain plant foods do contain protein, such as beans, lentils, nuts, and seeds to contain amino acids, however, they are considered incomplete sources of protein. Plant-based sources of protein do not contain all of the essential amino acids or do not contain them in optimal ratios and, therefore, it is imperative that individuals following a plant-based diet or vegetarian diet consume a wide variety of plant-based proteins to ensure that they are consuming all of the essential dietary amino acids.

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How Much Protein Do I Need?

Most official nutrition organizations recommend a fairly modest protein intake. In the last couple of years, Health Canada has removed the recommended daily value of protein suggesting that “most people get enough protein” and now suggests that people “chose a variety of protein foods” as part of a healthy diet. Unfortunately, the term “most people” is very broad and it suggests that some people are still not consuming enough.  Prior to this change, the recommended daily value for protein was 0.8 grams per kilogram (or 0.36 grams per pound) of body weight per day and, therefore, it would be recommended that a 150-pound person consume, at minimum, 54 grams of protein per day.

As a general rule, this formula is a great place to start. With a few simple calculations, you can quickly determine if you are in the right ballpark of protein intake, and although some people will certainly be consuming enough protein, others may discover they are falling short. For example, someone eating a standard North American diet of a bagel for breakfast, a sandwich for lunch and a bowl of pasta for dinner will likely not meet their recommended intake. It is also important to keep in mind that this recommendation is based solely on the amount to avoid protein deficiency or malnutrition; it does not necessarily reflect an ideal intake. Depending on the specific individual and their goals, there are certain situations where it may be advantageous to increase protein intake.

High Protein Foods

Although there are truly too many foods to list, here are some of the most popular high-protein foods and the amount of protein they provide per serving:

MEAT

• Steak: 24 grams per 3oz serving
• Lamb: 24 grams per 3oz serving
• Pork Loin: 23 grams per 3oz serving
• Bison: 22 grams per 3oz serving
• Ground Beef: 17 grams per 3oz serving

POULTRY

• Chicken Breast: 27 grams per 3oz serving
• Duck: 20 grams per 3oz serving
• Chicken Thigh: 19 grams per 3oz serving
• Eggs: 12 grams per 2 eggs

SEAFOOD

• Tuna: 25 grams per 3oz serving
• Octopus: 25 grams per 3oz serving
• Salmon: 21 grams per 3oz serving
• Sardines: 20 grams per 3oz serving
• Shrimp: 19 grams per 3oz serving
• Halibut: 19 grams per 3oz serving
• Anchovies: 17 grams per 3oz serving
• Scallops: 18 grams per 3oz serving
• Mussels: 18 grams per 3oz serving

DAIRY

• Cottage Cheese: 23 grams per 1 cup serving
• Greek Yogurt: 21 grams per 1 cup serving
• Plain Yogurt: 9 grams per 1 cup serving
• Cheddar Cheese: 6 grams per 1 oz serving
• 2% Milk: 8 grams per 1 cup serving

LEGUMES

• Tempeh: 17 grams per 3oz serving
• Tofu: 15 grams per 3oz serving
• Edamame: 18 grams per 1 cup serving
• Lentils: 18 grams per 1 cup serving
• Black Beans: 16 grams per 1 cup serving
• Chickpeas: 14 grams per 1 cup serving

GRAINS

• Teff: 10 grams per 1 cup serving
• Quinoa: 8 grams per 1 cup serving
• Brown Rice: 6 grams per 1 cup serving
• Millet: 6 grams per 1 cup serving
• Buckwheat: 6 grams per 1 cup serving

NUTS & SEEDS

• Peanuts: 7 grams per 1oz serving
• Almonds: 6 grams per 1oz serving
• Pistachios: 6 grams per 1oz serving
• Hemp Seeds: 9 grams per 1oz serving
• Sunflower Seeds: 6 grams per 1oz serving
• Flax Seeds: 5 grams per 1oz serving
• Chia Seeds: 5 grams per 1oz serving
• Sesame Seeds: 5 grams per 1oz serving

Please note that all values are based on cooked values and data provided by MyFoodData.

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When Should You Eat Protein?

Protein timing can vary from one individual to another based on their individual goals and needs. For individuals who are looking to build muscle, some research shows that consuming protein post-workout can help to build muscle and support recovery, however, there is limited evidence regarding the best time to eat protein for weight loss, rather, ensuring that you are within your caloric range and consuming protein within this range has proven to be beneficial. For general health, ensuring that you are consuming an adequate amount of protein throughout the day is more important than when exactly you consuming it. By spreading out your protein intake throughout the day and enjoying a serving of protein at every meal you can help to ensure that you are reaching your required protein intake.

Who Needs more Protein?

Depending on the specific individual and their goals, there are certain situations where it is advantageous to increase protein intake, at least temporarily.

• Athletes or Individuals who Train Hard: For people who are very active and/or trying to build or maintain muscle mass it is recommended to consume between 1.2 to 2 grams of protein per kilogram of body weight to help optimize recovery from training and maintain optimal body composition and athletic performance.
• Individuals Trying to Lose Weight: Compared to carbohydrates and fat, protein is the most satiating macronutrient and can help to balance blood sugar keeping us full for longer periods of time. Therefore, not only can consuming additional protein help to manage hunger cues, but it can help to increase metabolic rate by supporting the growth and maintenance of muscle mass, especially when paired with resistance training, which is essential for weight loss.
• Older Individuals: As we age, our bodies tend to experience a loss of muscle mass, also known as sarcopenia, which can have many devastating consequences so ensuring we consume adequate protein is vital. In fact, loss of muscle mass can put older adults at a higher risk of injury, pain, and a general inability to perform daily activities, therefore, consuming a higher protein diet can help to prevent further tissue breakdown and reduce the adverse effects of aging.
• Individuals with Blood Sugar Disruption: Protein does not impact blood sugar the same way carbohydrates do, especially refined carbohydrates. High-protein diets have been shown to have a stabilizing effect on blood sugar, and lead to beneficial changes in a wide range of metabolic, cardiovascular, and inflammatory markers.

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Do You Need a Protein Supplement?

Generally speaking, individuals should be able to get enough protein from their diet alone. In fact, you can easily consume adequate enough dietary protein through whole foods by consuming a source of animal or plant-based protein at every meal or regularly throughout the day. With that said, there are certain individuals who may find supplementation beneficial or convenient for certain situations or periods of time, however, protein supplements should always be considered exactly that – supplements. Protein powders, protein shakes and protein bars should be used as a supplement to a healthy diet of whole food sources of protein, not a replacement for them.

How Much Protein is Too Much?

Although protein is essential for life, even too much of a good thing can be a bad thing. Although the exact amount varies from person to person, excess levels of protein have been linked to cardiovascular disease, kidney stones, and digestive issues. However, keep in mind these are only associations; meaning some studies have noted these conditions among people on high protein diets, but that doesn’t mean the protein was the direct cause of the condition.

How Do I Eat More Protein?

No matter how much protein you need or what your goals are, here are some simple tips to help you make the most of your protein intake:

1. Eat a Source of Protein at Every Meal: Consuming a source of animal or plant-based protein at every meal will help to ensure that you are reaching your required protein intake while promoting fullness and satiety.
2. Eat Your Protein First: Consuming your protein first, or earlier in your meal, will ensure that you do not fill up before you get to your protein, and some research suggests that eating your protein first can help to balance your blood sugar for longer periods throughout the day.
3. Consume a Wide Variety of Protein Sources: Eating a wide variety of protein sources, both animal and plant-based, throughout your meals can help to ensure that you are not only consuming adequate protein but that you are consuming a wide variety of nutrients in the process.
4. Consume Protein After Your Workout: Consuming protein after a workout gives your body the amino acids needed to repair the proteins that were broken down during exercise. The rate of these breakdowns depends on the type and intensity of the activity, but eating protein post-workout helps to repair and rebuild the muscle proteins to help build muscle, which can support weight loss.
5. Snack on Protein: Most snack foods available today are high in refined carbohydrates and sugar, which will leave you hungry and unsatisfied, however, consuming protein at snack time can help to promote fullness and ensure that you are reaching your required daily protein intake.

The Bottom Line

Protein is an essential macronutrient and, regardless of a person’s goals, should be consumed regularly for optimal health. By consuming protein at every meal and eating a wide variety of protein sources, both animal and plant-based, you can help to ensure that you are consuming adequate protein. For specific individuals in specific situations, it may be beneficial to consume additional protein to support their health goals and this can be done through whole foods or a high-quality protein supplement.

It’s no secret that excess sugar is less than ideal for our health, however, even with this information many people still struggle to limit the amount of sugar that they consume. It’s sweet, it’s addictive and the thought of cutting it out cold turkey can feel completely overwhelming, especially if you are just getting started. Not to mention, although there are many obvious sources of sugar in our food, such as baked goods and candy, it’s the not-so-obvious and hidden sources of sugar often found in so-called “healthy” options that make it more difficult to reduce our sugar intake. So, in order to help get you set up for success, here are 10 sugar-free swaps for common household ingredients and some simple tips to help get you started.

 

Types of Sugar in Food

It is important to understand that there are two different types of sugar in our food; natural sugars and added sugars. Natural sugars are forms of sugar that are naturally occurring in food; they are forms of simple carbohydrates, such as glucose, fructose, and lactose, and are found in foods such as fruit, milk, yogurt, and certain vegetables. Conversely, added sugars are any sugars that are added to food or beverages during the production or preparation process. Added sugars are any form of sugar that can be added to food, typically processed foods, and include white sugar, brown sugar, raw sugar, or any other code word for sugar. Depending on the type of food being produced, some foods may actually contain both natural and added sugars. For example, vanilla-flavored yogurt contains the natural sugars present in the milk, as well as the added sugars used to sweeten it.

Is Sugar That Bad for You?

Consumed in small amounts and in conjunction with a healthy diet and exercise, sugar can certainly be consumed as an occasional treat, however, when consumed in excess, sugar can have some devastating health consequences. In fact, excess consumption of sugar, especially in the form of processed foods, has been linked to many of society’s most common degenerative diseases, including obesity in children and adults, type-2 diabetes, cardiovascular disease, and even cancer.

How Much Sugar Should You Eat in a Day?

Accordingly to dietary survey intakes, Canadians consume an average of 51 grams of added sugar per day, which is the equivalent of roughly two full chocolate bars per day – that’s a lot of sugar! Health Canada suggests choosing foods with little to no added sugars and choosing water rather than sugar-sweetened drinks, while the World Health Organization recommends reducing free sugars to less than 10% of daily energy intake, while a further reduction to below 5% or roughly 25 grams (6 teaspoons) per day could provide additional health benefits.

What Does Sugar-Free Mean?

The term sugar-free typically refers to foods that do not contain added sugar, however, it does not consider foods that contain naturally-occurring sugars. Although total sugar intake is important, because the sugar found in whole foods such as fruit and milk does come with nutritional benefits, including fiber, vitamins, and minerals, it is (for the most part) not considered problematic. However, it is important to understand, that when reading labels the term “sugar-free” or “free of sugars” does not always mean that the product is completely free of added sugars. According to Health Canada, the term “sugar-free” is defined as food that contains less than 0.5 g of sugar per serving, which means that the food in question may actually contain some added sugar, however, it is such a small amount that it is considered negligible.

10 Sugar-Free Swaps

Although limiting sugar from your diet is ideal, you don’t need to do it all at once. When it comes to your diet, small gradual changes are often more effective than attempting to do everything at once and, more often than not, they end up being longer-lasting. So, if you are looking to limit your overall sugar intake, here are some simple sugar-free swaps that you can implement today.

1. Swap Cereal for Oatmeal

Breakfast cereals are arguably one of the worst offenders of added sugar and also one of the most commonly consumed. Popular breakfast cereals such as Raisin Bran,  Oatmeal Crisp, and Honey Nut Cheerios contain 14, 13, and 9 grams of sugar per serving respectively, while even “healthier” options such as Vector and Kashi Go Lean Crunch include 11 and 12 grams of sugar per serving making them more of a dessert than a healthy breakfast! Therefore, by simply swapping breakfast cereal for oatmeal you can save yourself a ton of sugar in the process. If you find plain oats too bland or boring simply add some fruit, cinnamon, or a drizzle of honey or maple syrup. Although you may still be adding some sugar, at least you are in control of how much you are adding and you can slowly reduce the amount as your palate becomes more accustomed to the sugar-free options. Moreover, if you are feeling adventurous, you can also mix things up by making baked oatmeal, overnight oats, or Bircher muesli as an alternative to plain rolled oats.

2. Swap Soda for Sparkling Water

Not only are added sugars in our food problematic but added sugars in our beverages are cause for concern as well. Conventional sodas are commonly made with high-fructose corn syrup which has been linked to a number of health concerns and, while diet soda may seem like a better choice, the artificial sweeteners found in many sugar-free options have also been shown to be a less than ideal choice. So, instead of Coke or Pepsi, try reaching for sparkling water or flavored sparkling water instead. These days, it’s very easy to find unsweetened flavored sparkling water flavors, such as lemon, lime, grapefruit, and peach, which can really help to satisfy the craving for a bubbly drink. If soda is really something that you struggle with you, you can also try using stevia-sweetened sodas as a simple sugar-free swap to help ease yourself through the transition period.

3. Swap Sweetened Milk for Plain Milk

Whether it’s cow’s milk, almond, coconut, or oat, opting for plain versions is a simple way to help limit your overall sugar intake. Sweetened chocolate, vanilla, and strawberry milk should be considered a treat and only consumed from time to time, as a mere cup of chocolate milk can contain up to 28 grams of sugar. With that said, depending on the brand you can actually find flavored milks that are unsweetened, however, be sure to read the ingredients to be sure.

4. Swap Granola Bars for Nuts or Trail Mix

Although the name sounds innocent, if you are not paying attention to the brand and type, many “healthy” granola bars contain just as much, if not more, sugar than a chocolate bar. Although labels often feature claims such as “high protein” or “high in fibre”, once you start reading the ingredients you might be surprised to see how much sugar some of the more popular brands actually contain. Although you can certainly find granola bars that are low in sugar, a simple sugar-free swap is to opt for a handful of nuts or some (sugar-free) trail mix instead.

5. Swap Dip for Hummus

To be clear, not all dips are a poor choice, but some of the pre-packaged options do contain added sugar and vegetable oils, which are both less-than-ideal ingredients. So, whether it’s an after-school snack or a lunch box ingredient, hummus is a great alternative to store-bought dips. Not only is hummus easy to find and comes in many different flavors, but it’s higher in protein and fiber than most dips. If hummus is not your thing, you can also use tzatziki or guacamole as a sugar-free alternative.

6. Swap Canned Fruit for Fresh or Frozen Fruit

Fruit itself does contain natural sugars so it will never be a completely sugar-free option, and it does come with fiber, vitamins and minerals, and a host of health benefits, but the same can not be said for canned fruit. Canned or jarred fruits are often packed in liquid sugar or syrup so, in addition to the naturally occurring sugar, they can come loaded with up 24 grams of sugar per half-cup serving. So, if you or your kids want to snack on fruit, not a problem, just be sure to reach for fresh or frozen fruit instead.

7. Swap Flavoured Yogurt for Plain Yogurt

Similar to fruit, yogurt contains natural sugars in the form of lactose, the sugar presents in milk. Therefore, you will never truly be able to eat completely sugar-free yogurt, however, you can limit the amount of added sugar it contains by opting for plain yogurt instead of sweetened versions. In addition to breakfast cereal, flavored yogurts are one of the largest breakfast sources of sugar and by simply opting for plain, full-fat yogurt you can easily help to keep your overall intake down. If you find plain yogurt too tart or bitter, simply add fruit, honey, or maple syrup to help sweeten it, this way you can control the total amount of added sugar as opposed to buying the pre-sweetened versions in which the sugar content is out of your control.

8. Swap Peanut Butter for Natural Peanut Butter

I get it, regular peanut butter is delicious, but if we are being honest with ourselves, conventional peanut butter is much more like peanut butter-flavored icing than actual peanut butter. There are essentially three ways to make peanut butter; 1) with only peanuts, 2) with peanut, salt, and/or oil, and 3) with peanut, salt, oil, sugar, and added preservatives. Natural peanut butter is the “true” peanut butter since it is made of primarily peanuts and minimal (if any) added ingredients, and by simply opting for natural peanut butters over conventional peanut butters you can save yourself up to 3 grams of sugar per serving, as well as unnecessary vegetable oils and preservatives. Although it might seem small and insignificant, every little bit of sugar adds up throughout the day, and opting for natural versions can help to reduce your total sugar intake.

9. Swap Salad Dressing for Homemade Dressing

Pre-made salad dressings, as well as pre-made sauces and marinades, are common hiding spots for added sugar. Some of the most popular dressing flavors, such as ranch, Thousand Islands, caesar, and Asian, all contain small to moderate amounts of added sugar. Of course, there are brands and versions that do not contain added sugar at all, and by simply reading the ingredients you can identify them, however, learning to make your own dressings at home is a quick and easy solution and sugar-free swap. Although it may seem time-consuming at first, once you get the basics down you will see how easy it is to make homemade salad dressings and how much money it can save you at the same time.

10. Swap Flavoured Lattes for Plain Lattes

Don’t shoot the messenger, but your mocha, chai latte, and salted caramel latte are closer to milkshakes than actual coffee. All lattes will contain some sugar since there is lactose naturally occurring in milk, but the flavored versions typically contain a ton of added sugar, up to 45 grams in some cases. Although the sugar-free syrups may seem like a healthy substitution, much like soda, they are typically made with artificial sweeteners which are less than ideal for gut health and overall health. So, instead of the vanilla latte with whip cream and sprinkles, opt for a plain latte (with the milk of your choice), sweeten it as needed, and save the fancy flavored coffees for a once-in-a-while treat.

The Bottom Line

Although individually these swaps may seem small and insignificant, cumulatively they can add up to a big change. In fact, by simply making these 10 sugar-free swaps you could save yourself hundreds of grams of sugar per day. It’s important to understand that eating well is not about never eating sugar again, rather, it’s about learning to control the total amount and consuming it in moderation in conjunction with a healthy diet and lifestyle. Regardless of where you are or what your health goals are, the more awareness you can bring to your total sugar intake, and the more you can focus on natural sources, as opposed to added sources in processed foods, the better off you will be.