Doctor Reveals How Single Protein Error Could Trigger Weight Gain

Your Guide to Protein: Facts vs Myths

Recent buzz around the role of protein in diets for weight loss and muscle gain has piqued many people’s curiosity. There’s no denying that the macronutrient has considerable benefits, but there are also some misconceptions to be aware of.

Unravelling the Protein Puzzle with Science

Dr. Jennifer Ashton, an OB-GYN physician with a master’s in nutrition, has shared in a recent interview that while there’s a lot of hype about protein, an understanding grounded in science is necessary. The type of protein you choose, and how much you consume can greatly impact its effectiveness.

Debunking Common Protein Myths

There are few common protein myths that are important to debunk. Here are three misconceptions you might have heard about protein.

Myth 1: Consuming More Protein Always Aids in Weight Loss

Many believe that consuming more protein will always lead to weight loss. However, the reality is a bit more complicated. In fact, if you want to increase your protein intake, you might need to adjust your consumption of fats and carbs first. A balanced approach to macronutrients is essential for effective weight management.

Myth 2: Your Body Absorbs All Consumed Protein

Contrary to the popular belief, your body does not absorb all the protein that you consume. The absorption rate varies based on factors like age, digestive health, lifestyle habits, and the type of protein consumed. Excessive protein can turn into nitrogen in your system and is then excreted in urine. Therefore, eating large amounts of protein in one sitting may not be as beneficial as you think.

Myth 3: All Proteins are the Same

Not all proteins are created equal. There’s a significant difference between animal and plant-based proteins. Animal proteins are “complete” as they contain all essential amino acids. Plant-based proteins often lack some of these, but diversifying your plant protein sources can ensure you get all essential amino acids. Plus, plant-based proteins contain fiber, which is beneficial for gut and heart health.

While animal proteins may be easier for the body to absorb, certain plant proteins like soy have similar bioavailability. Although proteins from peas, lentils, beans, potatoes, and quinoa are absorbed about 25% less than animal products, they’re still absorbed well overall. Both animal and plant proteins can sometimes pose digestive issues, but plant-based proteins are usually cheaper, making them a cost-effective option.