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PROTEIN: TYPES, MYTHS AND SUPPLEMENTS
Types of protein
All proteins are not the same, though they’re manufactured from the same twenty amino acids. They have different functions and work in different areas of the body.
There are basically two types of protein-complete protein and incomplete protein.
Complete protein provides the proper balance of eight necessary amino acids that build tissues, and is found in foods of animal origin such as meats, poultry, seafood, eggs, milk, and cheese.
Incomplete protein lacks certain essential amino acids, and is not used efficiently when eaten alone. However, when it is combined with small amounts of animal-source protein, it becomes complete. It is found in seeds, nuts, peas, grains, and beans.
Mixing complete and incomplete proteins can give you better nutrition than either one alone. A good rice and beans dish with some cheese can be just as nourishing, less expensive, and lower in fat than a steak.
Protein Myths
A lot of people seem to think that protein is nonfattening. This misconception has frustrated many a determined dieter who forgoes bread but eats healthy portions of steak and wonders where the weight is coming from. The fact is
1 g. protein = 4 calories
1 g. carbohydrate = 4 calories
1 g. fat = 9 calories
In other words, protein and carbohydrate have the same gram-for-gram calorie count.
It is also thought that protein can burn up fat. This is another erroneous assumption that leaves dieters staring incomprehensibly at their scales. It just is not true that the more protein you eat the thinner you’ll get. And, believe it or not, a slice of cheese pizza will give you more protein than two eggs or four slices of bacon or even a whole cup of milk. [Of course, if the taco or pizzas are made with all sorts of additives, you're better off taking a cut in protein and sticking with the eggs.]
Protein Supplements
For anyone who isn’t able to get his or her daily protein supplement from whole food, protein supplements are helpful. The best formulas are derived from soybeans, which contain all the essential amino acids. They come in liquid and powdered form, are available without carbohydrates or fats, and generally supply about 26 g. of protein an ounce [two tablespoons]. That would be about the same amount of protein you get from a three-ounce T-bone.
Supplements can easily be added to beverages and foods. Texturised vegetable protein can be added to ground beef to extend and enhance hamburgers, which will be more economical and better for you because of the cut in saturated fat.
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