Red's Health Tips

I was talking with a friend, Willie Jackson, today about an upcoming event he is hosting for his MLM Company. He asked me a question about the difference between whey protein and vegan protein. I told him that I didn’t know much about whey protein; however, there is a difference between meat protein and vegan protein. I told him that meat protein contained all the essential amino acids needed that your body does not make. Vegan protein does not contain all the essential amino acids.

I gave it some thought as I went to the next two events in my schedule today. When I got home I did a little research just to satisfy my curiosity. There are five factors that define the ‘efficiency’ of dietary protein, that is, the protein we eat. The first is the relative amounts of a needed essential amino acid. The second is the size and structure of the actual protein molecule. The third addresses the quantity of branched chain amino acids (BCCAs). The fourth is how the protein is packaged with other molecules in the food source. The fifth is availability of required enzymes to digest or breakdown the specific protein.

Before I go further, allow me a moment to clarify BCCAs. BCCAs are metabolized in your muscles rather than your liver, as the remaining essential amino acids are. Proteins with a high concentration of BCCAs are more ‘bioavailable’ to your body – they are more easily absorbed and used. Leucine, isoleucine and valine are the three BCCAs.

Meat protein contains all nine essential amino acids that can’t be manufactured by your body. That’s good! Meat is non-allergenic compared to some vegan foods. Meat is not nutrient dense compared to some vegan protein sources. On the average, meat contains about 20% usable protein by weight. You would prefer a grass fed meat source because it does not contain (or very little) antibiotics, pesticides and hormones. Non-grass fed meat sources typically have higher omega-6 to omega-3 ratios, which is undesirable. In a 3 ounce beef serving, you will have approximately 23 grams of protein and 15 grams of fat. The biological value of beef is valued at 73. The biological value is the measure of the proportion of absorbed protein from the food source which actually becomes used as protein in your body.

Three ounces of poultry protein (without the skin) has 27 grams of protein and a little less fat. Organic or range fed poultry is also very low in antibiotics, arsenic and other contaminants. The biological value of poultry protein is 80. Fish protein has less saturated fat and five grams of protein and fat. However, it is higher in omega-3 fatty acids. Some fish sources can high levels of mercury and other pollutants. The biological value of fish protein is 80.

Milk can be allergenic to some people with lactose intolerance. Milk protein has around 25 grams of protein 8 grams of fat in an 8 ounce serving. It has a biological value of 85. Whey protein has a biological value of 95 and whey concentrate has a biological value of between 100 and 150. It is also high in BCCAs. Whey protein is more easily and quickly absorbed by your body. Whey protein is also allergenic to some people. Whey protein also has higher than normal levels of cholesterol.

Egg protein has a biological value of 100 – it is the benchmark from which all other biological values are measured. Eggs are allergenic to higher percentage of people than milk or whey. The allergenic part of the egg is the egg white. Whole eggs are more bioavailable than egg whites. Whole eggs are more nutrient dense than egg whites. Egg yolks contain the vitamins, minerals, antioxidants and omega-3 fatty acids. It is best to eat free range chicken eggs to reduce your exposure to contaminants and toxins. Cholesterol concerns about eggs are highly overrated.

Soy protein is highly allergenic. Soy has been shown to block the absorption of minerals such as calcium. Soy contains high levels of phytoestrogens. Phytoestrogens are good in small amounts, but not desirable in higher amounts. The biological value of soy protein is 75. Soy interrupts digestion by inhibiting the enzymes needed for digestion.

Spirulina protein has more protein than almost every other naturally-derived protein source. Whey protein is higher, but it is processed. Spirulina is cyanobacteria (bluegreen algae) found in many lakes. It is farmed commercially. Protein in spirulina is 90% digestible and almost instantly absorbable since it has no cellulose in its cell walls. 30% of the world’s population is allergic to spirulina because it absorbs contaminants and toxins from the water.

Chlorella is a single cell green algae. Chlorella is a great detoxifier because it binds to heavy metals and pesticides. Chlorella is also allergenic – almost to the same degree as spirulina. There are other protein sources, such as hemp seed protein, buckwheat protein, millet protein, bean protein, rice protein and pea protein. Hemp seed is a great food but not a good source of protein. Grain proteins can be considered as a ‘whole’ or ‘complete’ protein source, but they are unbalanced in their amino acid ratios compared to most other proteins. You would have to eat them in exact proportions to gain the full value of their protein ingredients. Grains are good food sources, but not considered to be good protein sources.

Rice contains only 6% protein on the average. Rice protein has a biological value of 75. Rice protein is easily digestible. Yellow pea protein is one of the better tasting non-meat proteins. What rice proteins lacks (lysine) yellow pea protein makes up. Used in combination they supply a slightly lower level of BCCAs than whey protein. Rice and yellow pea protein are less allergenic than dairy and egg proteins.

Moderation is needed in our lives. Essential amino acids are needed for our health, but too much of a good thing can cause a problem. Many protein sources contain little or no fiber to keep your food moving through your colon. Some protein sources contain large amounts of sulphur which your body converts to gas. Many soluble fibers produce gas also. Interestingly enough, I read an article a couple of months ago stated that many Americans are deficient in protein. It implied that vegan diets were most likely, but not definitively responsible. Vegan diets can contribute to protein and other deficiencies. Many vegan diets are deficient in calcium, iron, riboflavin, vitamins B6 & B12, and zinc.

Be careful what you asked for Willie!

Red O’Laughlin
Your Prosperity Professor
281-437-8114 H/W 281-687-1188 C