A friend recently said to me, “I’ve never been told to eat so much protein in my entire life.” And it’s true: it is nearly impossible to avoid social media content or news reports about the need for people, particularly menopausal women, to add protein to their diets. Even if your meals are pretty well-balanced, the ubiquitous nature of “protein” at the moment can make you question your eating habits.
“Protein is certainly having its moment to shine, and that can be a good thing,” says Jennifer Florence, a registered dietitian with UofL Health. “Adequate protein intake is important for all older adults, both men and women.”
Protein, like carbohydrates and fats, is a macronutrient that our bodies need in order to work properly. Jennifer notes that protein is often touted as muscle-boosting, but it does more than that. Protein provides structure to body tissue, such as hair, muscle, or cell membranes. But whether a person needs more protein is not a one-size-fits-all answer as social media might lead you to believe. “Protein recommendations should be individualized based on age, activity, and health condition,” Jennifer says.
Adding protein to one’s diet does not have to come in the form of slabs of beef. In fact, there are plenty of plant-based ways to add protein if you’re counting your macros. “All protein is not created equal,” Jennifer says. She explains that protein sources have different amounts of fat, fiber, and sodium, all of which can have an impact on one’s health.
Jennifer provides an example of three protein sources: ribeye steak, ham steak, and lentils.
While four ounces of ribeye provides 33 grams of protein, it has zero fiber. Lentils, on the other hand, provide 17.9 grams of protein and 15.6 grams of fiber. Ham steak might seem to be a good middle ground until you look at its sodium levels: 796 mg (compared to ribeye’s 99 mg and lentils’ 4 mg).
RIBEYE | LENTILS | HAM STEAK
Protein: 33g 17.9g 15g
Fiber: 0g 15.6g 0g
Sodium: 99mg 4mg 796mg
Sat. Fat 2.9g .1g 1.3g
A person who has a condition like high blood pressure likely needs to watch their sodium intake. In their case, while a ham steak provides ample protein, it might blow the lid on their sodium intake for the day. Someone with high cholesterol might be ok to have ribeye periodically but not regularly, since its saturated fat comes in at 2.9 grams, compared to the ham steak with 1.3 grams and lentils with 0.1 grams.
In tandem with social media’s protein obsession, changes to the USDA’s food pyramid visual may increase the public’s confusion over how much and what kind of protein they actually need. The location switch on the graphic of proteins and carbohydrates could potentially cause people to reduce their carbohydrate intake, which could cause its own set of problems. “Carbohydrates are the main source of fuel for the brain and play an important role in physical activity, metabolic health, and gastrointestinal function,” Jennifer says. But like proteins, not all carbohydrates are created equal, with fruits and whole grains being much more nutritious choices than processed carbs like chips and pastries.
And as a person ages into their 80s and 90s, Jennifer notes that their nutrition priorities shift. “In this population, overly aggressive diet restrictions can increase the risk of inadequate intake resulting in malnutrition,” she says. A switch to a high-protein diet at the expense of other nutrients could be the opposite of a healthy choice.
By Carrie Vittitoe
P.S. You may also be interested in this article: Get Great Sleep At Any Age.
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