21 A Christian Guide to Body Stewardship, Diet and Exercise Protein Similar to carbohydrates, protein also plays an important role within the body. For example, protein is used to build and repair various bodily tissues, support numerous metabolic reactions as well as maintain proper pH and fluid balance. The AMDR for protein is 10-35% of total calories. Protein can be found in a variety of foods with the largest quantities being found in animal products (e.g., meat, poultry and dairy). Whole grains, beans, legumes, nuts and seeds are also good sources of protein. Table 2.6 depicts some of the various sources of animal-based and plantbased protein. Table 2.6. Sources of Protein Animal-Based Plant-Based Eggs Turkey Chicken Prawn Tuna Salmon Pork Ribeye Duck Semi-Skimmed Milk Greek Yogurt Edam Cheese Chickpeas Oats Tofu Brown Rice Quinoa Lentils Cashews Peanut Butter Almonds Chia Seeds Pumpkin Seeds Edamame Proteins are made up of smaller compounds called amino acids. There are 20 different amino acids: 9 essential, 7 conditional and 4 nonessential. Essential amino acids, also known as indispensable amino acids, cannot be produced by the body and therefore must be supplied through the diet. Conditional amino acids are usually not essential except during times of illness or stress. Nonessential amino acids can be made by the body and thus do not need to be provided in the diet. Table 2.7 provides a comprehensive listing of the different essential, conditional and nonessential amino acids. Table 2.7. Essential, Conditional and Nonessential Amino Acids Essential Amino Acids Conditional Amino Acids Nonessential Amino Acids Histidine Phenylalanine Lysine Arginine Proline Alanine Isoleucine Threonine - Asparagine Serine Aspartic Acid (Aspartate) Leucine Tryptophan - Glutamine Tyrosine Cysteine Methionine Valine - Glycine - Glutamic Acid (Glutamate) Animal proteins are complete proteins because they contain all of the different essential amino acids, whereas most plant proteins are incomplete proteins because they are missing or are low in one or more of the essential amino acids. However, not all plant proteins are incomplete as both soybeans and quinoa are complete proteins. Moreover, it is possible to make a complete
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