Outline. Ø Standard Recommendations. Ø Minimum / Optimal / Maximum CONFUSION? Ø Quality Ø Impact of Shifting from Animal to Plant-Based Proteins

Transcription

1 Protein 101

2 Outline Ø Standard Recommendations Ø Minimum / Optimal / Maximum CONFUSION? Ø Quality Ø Impact of Shifting from Animal to Plant-Based Proteins

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4 Dietary Reference Intakes (DRI) Dietary Guidelines for Americans

5 PROTEIN: Estimated Average Requirement (EAR) Grams / kg body weight Age Group 7-12 months 1-3 years 4-8 years 9-13 years years >18 years Girls/Women Boys/Men

6 PROTEIN: Estimated Average Requirement (EAR) > 18 years 0.66 Grams / kg body weight Weight (lbs) EAR 30 g 45 g 60 g 75 g

7 Distribution of Requirement Protein Requirement 25 grams/day 54 grams/day

8 Recommended Daily Allowance (RDA) Population Approach: Add 2 Standard deviations to EAR Protein Requirement 25 grams/day 54 grams/day

9 PROTEIN: Recommended Daily Allowance (RDA) Grams / kg body weight Age Group 7-12 months 1-3 years 4-8 years 9-13 years years >18 years Girls/Women Boys/Men

10 PROTEIN: Recommended Daily Allowance (RDA) > 18 years 0.8 Grams / kg body weight Weight (lbs) RDA 36 g 55 g 73 g 91 g

11 Recommended vs. Actual Intake in U.S. RDA for protein for adults >18 years Women: 46 g/day Men: 58 g/day Daily estimated intake of protein by Americans 85% from animal sources 111 g/day Does not account for the cumulative amounts of protein from minor protein sources (e.g., potatoes, vegetables) The data are from 2006, based on data published in 2011, and accessed April 28, (

12 PROTEIN Intake Stanford Students Range: grams Mean (+/- SD) = 99 +/- 39 grams 200 grams Average requirement?? RDA for men ~55 grams RDA for women ~45 grams

13 Class Exercise: Protein and Energy (Kcal) intake Protein (grams) PROTEIN Intake Stanford Med Students Likely under-reporting average intake for typical day, unless actively losing weight Kcals

14 Class Exercise: Protein and Energy (Kcal) intake PROTEIN Intake Stanford Med Students Protein (grams) RDA EAR Kcals

15 Class Exercise: Protein and Energy (Kcal) intake 40% 35% PROTEIN Intake Stanford Med Students % Protein 30% 25% 20% 15% 10% 5% 0% Kcal 10-25%

16 Outline Ø Standard Recommendations Ø Minimum / Optimal / Maximum CONFUSION? Ø Protein Quality Ø Impact of Shifting from Animal to Plant-Based Proteins

17 JAMA, June 25, 2008 Vol 299, No. 24 pp The recommended dietary allowance (RDA) is an estimate of the minimum daily average dietary intake level that meets the nutrient requirements of nearly all (97 to 98 percent) healthy individuals. the minimum protein intake necessary to avoid a progressive loss of lean body mass as reflected by nitrogen balance.

18 Acceptable macronutrient distribution ranges (AMDR) Percentages of daily calories from carbohydrate, fat and protein sufficient to provide adequate total energy intake and nutrients while reducing the risk of chronic disease % Protein 45-65% Carbohydrate 20-35% Fat IOM Dietary Reference Intakes

19 Acceptable macronutrient distribution ranges (AMDR) Percentages of daily calories from carbohydrate, fat and protein sufficient to provide adequate total energy intake and nutrients while reducing the risk of chronic disease % Protein 10% of a typical caloric intake translates to 0.95 g/kg/d and 35% of energy intake translates to 3.3 g/kg/d. IOM Dietary Reference Intakes

20 Athletes and active individuals may benefit from protein intakes of 1.2 to 1.7 g/kg/d, an amount higher than the recommended daily allowance of 0.8 g/kg/d.

21 OPTIMAL intake is typically a wide range Bounded by marginal deficiency and toxicity Health (%)

22 Outline Ø Standard Recommendations Ø Minimum / Optimal / Maximum CONFUSION? Ø Protein Quality Ø Impact of Shifting from Animal to Plant-Based Proteins

23 Amino Acids Essential Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine Nonessential Alanine Arginine Asparagine Aspartic acid Cysteine Glutamic acid Glutamine Glycine Proline Serine Tyrosine

24 How Many Amino Acids? Insulin: ~50 amino acids Lipoprotein lipase (LPL): ~450 amino acids Hemoglobin: ~600 amino acids Thyroglobulin: ~2,700 amino acids Titin: largest known protein ~34,350 amino acids

25 Food Proteins: Quality, Use, and Need Limiting Amino Acid Protein Quality The essential amino acid that is present in dietary protein in the lowest amount proportional to its requirement

26 Just as each letter that is part of a word must be present when forming that word, each amino acid that is part of a protein must be present when building that protein.

27 Amino Acid Distribution (per 40 grams protein): EGG fold difference grams His Iso Leu Lys Met Phe Thr Trp Val Ala Arg Asp/ine Cys Glut/ine Gly Pro Ser Tyr 7-fold difference Essential Non-Essential

28 Amino Acid Distribution (per 40 grams protein) grams Limiting amino acid Whole Egg White Rice His Iso Leu Lys Met Phe Thr Trp Val Ala Arg Asp/ine Cys Glut/ine Gly Pro Ser Tyr Essential Non-Essential

29 Amino Acid Distribution (per 40 grams protein) 6.0 Whole Egg Pinto Beans grams His Iso Leu Lys Met Phe Thr Trp Val Ala Arg Asp/ine Cys Glut/ine Gly Pro Ser Tyr Limiting amino acid Essential Non-Essential

30 Amino Acid Distribution (per 40 grams protein) 7.0 Whole Egg Beans and Rice His Iso Leu Lys Met Phe Thr Trp Val Ala Arg Asp/ine Cys Glut/ine Gly Pro grams Ser Tyr Limiting amino acid Essential Non-Essential

31 Outline Ø Standard Recommendations Ø Minimum / Optimal / Maximum CONFUSION? Ø Protein Quality Ø Impact of Shifting from Animal to Plant-Based Proteins

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34 the source of protein (90 percent animal, 90 percent vegetable, or mixed) did not significantly affect the median nitrogen requirement, slope, or intercept. It should be noted that almost all of the studies included as 90 percent vegetable were based on complementary proteins.

35 Food Proteins: Quality, Use, and Need Concern about the quality of individual food proteins is of only theoretical interest in settings where food is abundant. Most people in the US and Canada eat a variety of nutritious foods to meet their energy needs not just say, cookies, potato chips or alcoholic beverages. They would find it next to impossible not to meet their protein requirements, even if they were to eat no meat, fish, poultry, eggs, cheese or soy products. Sizer and Whitney, Nutrition Concepts and Controversies

36 One of my vegan days Breakfast 1 c Steel cut oats ¼ c Unswtnd soy milk ⅓ c Walnuts ¾ c Mango ⅓ c Unswtnd soy milk 4 oz coffee Snack ¼ c Trail Mix Lunch SALAD Mixed lettuce, edamame, pinto beans, garbanzo beans, tofu, carrots, jicama, sunflower seeds, beets, potatoes, slivered almonds, olive oil, balsamic vinegar Snack Apple 1 oz Dark Chocolate 12 oz Soy chai Dinner 2 c Gypsy Soup (Sweet potatoes, chickpeas, veggies, turmeric) 1/8 c Cashews 1 slice Whole grain bread 6 spears Asparagus Snack 1 oz Dark Chocolate ⅓ c Unswtnd soy milk 4 oz coffee

37 One of my vegan days Item 2 c Gypsy Soup 1.75 c Soy milk 2 Tblsp Edamame ¼ c Trail Mix 1/3 c Walnuts 1 c Steel cut oats 2 Tblsp Pinto beans 2 Tblsp Garbanzo beans 1 slice Whole grain bread 2 Tblsp Slivered almonds Kcal Protein (g) Subtotal 61 g 2 oz Dark Chocolate 1/8 c Cashews 6 spears Asparagus 1 Tblsp Sunflower Seeds 3 c Mixed greens 1/16 c tofu g Mango, apple, beets potato, chai tea, carrots, jicama, balsamic vinegar, olive oil = 78 g (~2,525 Kcal)

38 Protein Use 1. Functional No Storage Protein Nitrogen 2. Carbohydrate (for immediate need, or conversion to glycogen) NH3 (Ammonia) 3. Fat (conversion for energy storage)

39 Take Home Points Ø Standard Recommendations Ø Minimum / Optimal / Maximum CONFUSION? Ø Quality Ø Impact of Shifting from Animal to Plant-Based Proteins Americans (justifiably) confused about HOW MUCH protein they need, and from WHAT SOURCES to get it In general, they get a LOT, and with some qualifiers, a LOT MORE THAN THEY NEED Tremendous room for substantial shift from animal to plant protein