Diet Doctor Podcast #96:
Protein quality
Protein is possibly the most important macronutrient for overall health, strength, and weight loss. At Diet Doctor, we believe that most people would likely benefit from eating at least 1.2 grams of protein per kilogram of reference body weight, with many people benefitting from eating even more protein, up to about 2.0 grams/kilo. These calculations assume high-quality, highly absorbable, complete proteins – which are almost exclusively animal-sourced proteins.
What about plant proteins? As Peter Ballerstedt explains, plant proteins don’t have the same complete mix of amino acids; plus, they’re not as bioavailable as animal proteins. While that is important to know, nutritionist and author, Simon Hill, explains that you can easily navigate the differences between plant and animal protein. By being more “protein aware,” you can get a complete mix of amino acids and eat enough to aid muscle growth even with 100% plant proteins.
Which is right for you? That’s a personal decision. But the main take-home point is to know the difference between plant and animal protein and how you can ensure you are eating the right amount of whichever protein you choose.
About the video
Virtual podcast recorded in January 2022, published in April 2022.
Host: Dr. Bret Scher
Producer: Hari Dewang
Table of contents
00:00 Introduction
02:41 Peter Ballerstedt, PhD
07:17 Protein intake and requirements for the human body
14:56 Addressing the issue with new protein products
27:15 Thoughts on growing crops for the livestocks
39:29 Simon Hill
46:39 “Protein aware” and the different protein qualities
51:51 About nutrient deficiency on plant-based protein
58:31 Conclusion
But that doesn’t mean all is lost and there is nothing we can do about excess weight. On the contrary, by understanding how our brain is hardwired to hold on to weight, and how our brain’s “lipostat” protects against weight loss, we can design lifestyles that can help us overcome the resistance.
The key is combining nutrition and exercise in ways that diminish hunger. What that looks like may differ from person to person. Still, there are key unifying concepts that we explore in this interview. Could they be right for you?
About the video
Virtual podcast recorded in January 2022, published in April 2022.
Host: Dr. Bret Scher
Producer: Hari Dewang
