Protein

According to Wikipedia (and who are we to argue), protein is a nutrient needed by the human body for growth and maintenance. Aside from water, proteins are the most abundant kind of molecules in the body. Protein can be found in all cells of the body and is the major structural component of all cells in the body, especially muscle.

Protein provides the body with approximately 10 to 15% of its dietary energy. The basic structure of protein is a chain of amino acids. You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development in children, teens, and pregnant women.

The average adult needs a minimum of 0.8 grams of protein per kilogram of body weight per day. So a person who weighs 75 kg would need about 60 grams of protein per day. However, your protein needs may increase if you are very active.

Different foods contain different amounts of essential amino acids. Generally:

Animal products (such as chicken, beef or fish and dairy products) have all of the essential amino acids and are known as ‘complete’ protein (or ideal or high-quality protein).
Soy products, quinoa and the seed of a leafy green called amaranth (consumed in Asia and the Mediterranean) also have all of the essential amino acids.
Plant proteins (beans, lentils, nuts and whole grains) usually lack at least one of the essential amino acids and are considered ‘incomplete’ proteins.

We’ve found by using lupin flour – which is 49% protein – you can raise the amount of protein in a dish without going over the top.

Lotus Lupin Flour 400g — This is the brand of Lupin flour we use – easily available, including from Amazon.

Protein deficiency means not getting enough protein in your diet. Protein deficiency is rare in Australia, as the Australian diet generally includes far more protein than we actually need. However, protein deficiency may occur in people with special requirements, such as older people and people following strict vegetarian or vegan diets.

Symptoms of protein deficiency include:

wasting and shrinkage of muscle tissue
oedema (build-up of fluids, particularly in the feet and ankles)
anaemia (the blood’s inability to deliver sufficient oxygen to the cells, usually caused by dietary deficiencies such as lack of iron)
slow growth (in children).

Any protein you eat on top of what your body needs will either be excreted from your body as waste, or stored as weight gain.

The best way for you to get the protein you need is to eat a wide variety of protein-rich foods so we’ve tried to re-think some of our recipes to add a bit more protein without resorting to protein powders and the like.

Beware though – you can have too nuch of a good thing:

Some fad diets promote very high protein intakes of between 200 and 400g per day. This is more than five times the amount recommended in the Australian Dietary Guidelines. A very high-protein diet can strain the kidneys and liver. It can also prompt excessive loss of the mineral calcium, which can increase your risk of osteoporosis.