Deep Dive into Protein (fact check: why it is not king)

Carrying on from my previous post, “Protein Is Not King”, for all my fellow nerds out there, let’s do a deep dive into the types of protein and how it affects us. These are all science-based facts and have been proven and tested in multiple studies and for many years by reputable organizations, scientists, and physicians.

We all know that protein comes in all different forms: veggies, meat, dairy, grains, legumes, etc. Protein is one of three macronutrients which our bodies need to work synergically to optimize health. Unfortunately, protein has been treated like the most important nutrient and are being consumed way too much, which leads to avoidable health issues, environmental impact, and animal cruelty. The public has been misinformed for way too long! It is time to re-educate and shift the paradigm (upcoming post on food policies and how lobbying works to confuse the public).

According to Dr. T. Colin Campbell, a Jacob Gould Schurman Professor Emeritus of Nutritional Biochemist at Cornell University and one of the most distinguished nutrition scientists of the past century, consuming casein at 20% turns on cancer growth, and soy protein or wheat protein at 20% did not. However, we do not eat foods in isolation, and it turns out that wheat protein when supplemented with its deficient amino acid, which is lysine, will act just as casein in stimulating cancer growth.

So what if we eat a high protein plant based diet? This is where the “whole food” part comes in. If we eat a whole food diet, we will only get a protein intake of about 10%, so the complementary aspect is of benefit to our body, without being a detriment as demonstrated by the high protein studies.

Below is a summary, which is directly from Dr. Campbell, should help to further clarify this point.

Casein, as a complete high quality protein, experimentally turns on cancer in rats when 20% is compared with 5%.
But this effect is not only for casein. It is for any complete protein.
Wheat and many other plant proteins are incomplete, lacking in one or more amino acids.
When plant proteins are made complete, they act like any complete protein.
Any protein, even complete proteins, can be used to satisfy our need for protein.
Our minimal need for protein is about 5-7%, depending on which function (e.g. replacement of old proteins and enzymes, or to maintain proper fluid balance) is considered. In fact, we can consume up to about 10% to meet our needs and still not be concerned about increasing cancer growth and other ill effects.
So, in theory, diets containing more than 10% protein should be expected to turn on cancer. But this is not a problem for plant based diets for 2 reasons: 1. plant based diets based on whole foods, will be about 8-12% protein, not high enough to cause a cancer effect and 2. even if these diets go as high as 14-15% (lots of protein rich plants), we should not expect to see increased cancer because, simultaneously, we are increasing our consumption of antioxidants and complex carbohydrates (fiber) and other anti-cancer components that counteract any theoretical increase caused by this extra 4-5% protein. The only time when a plant based diet rich in protein might be a problem is when an isolated protein, such as with meat substitutes or protein powders (isolated soy, pea, rice, wheat proteins including Seitan) are eaten in excess. In this case, protein is increasing without the compensatory antioxidant compounds so therefore, isolated plant-proteins should be consumed sparingly.
For the average American diet, however, total protein includes about 16-17% (if you are a bodybuilder or are on a protein based diet you could be consuming way more), with 70-75% of that total in the form of animal based protein, which means that protein is increasing without a compensatory increase in the protective factors like antioxidants, etc.

In conclusion, I would ask you to please take all of this into consideration when you are planning out your next meal. I know this is a lot of information but if you think about what is going on in the world right now as well as the obesity epidemic, along with the rising cancer and heart diseases around us, we are in need of a change...big time.