Whey • Soy • Casein • Wheat GlutenThey don't sound delicious, but they are!
- Proteins are essential to maintaining your health, this you know. But there is not just one type of protein that is the building block needed for all that muscle and cell renewal. Proteins in their various incarnations are derived from both animal and plant sources and vary widely in how efficiently your body can use the protein. It probably shouldn’t surprise you that animal proteins are more concentrated in what is termed biological value. Biological value is a measurement of how much protein your body can actually absorb from a particular type of food, not just how much protein is in the food. Because, if your body can not use the protein, it really is not that useful to you.
- Meet Them:
• Whey protein—this is the protein with the highest biological value there is. The only drawback to whey protein is that it is denatured by heat above 160F. The cystine, an amino acid, that is so abundant in whey protein helps to produce some of the most important anti-oxidants your body makes. Whey protein also helps to regulate blood sugar after consuming large amounts of carbohydrates.
• Soy protein—in all its variously marketed forms, soy milk, soy beans, soy flour does have a lower biological value than whey protein, but this is increased when you consume soy protein with casein.
• Casein—the protein component of cheese. The chemical structure of casein does not break down with heat, so you can crisp, melt or bake cheese as hot as you would like and still get all the nutritional benefit.
• Wheat gluten—is lower in value than soy protein, but does not present the issue of being the second most common human allergen. You have seen a lot of different flours when you shop and a good rule of thumb to follow is that the darker the flour or bread, the more protein it has. Wheat flour has, literally 50% more protein than white flour.
- Where Do I Get Them?
- In addition to all of these, all of your legumes or pulses, basically just beans of all types, are sources of protein. But they are best combined with cereal grains in order for your body to get all of the essential amino acids it needs. They do not actually need to be eaten at exactly the same time, but a plate of beans and rice with a little melted cheese is a pretty appetizing way to get a little low cholesterol protein.
- Lysine is an amino acid that is necessary for ALL protein building; for muscle and tissue and for hormones, enzymes and your immune system. Regularly eating meat and poultry; hard cheese like Parmesan or Grano and small fish like anchovies, cod and sardines once daily will supply your body with what it needs. For vegetarians and vegans a combination of high consumption of quinoa and spinach and taking supplements is recommended.
If you are concerned about cholesterol levels, blood pressure issues or other heart related health, focus on getting a mixture of protein in your diet from both plant and animal sources. Your priorities should be lean meats and fish, hard cheeses like Parmesan rather than soft cheeses like mozzarella and plenty of legumes. A great way to add protein to your diet is with whey protein; and this works for carnivores, high blood pressure victims and vegetarians. A little supplementing, especially after a high carb meal with pasta or potatoes, will regulate your blood sugar, boost your immune system and allow you to build muscle—and possibly leave some room for dessert!