Protein Sources Guidelines

• Criteria for Good and Bad Protein Sources
  • Does it contain a lot of fat?
    • Consider whether meeting protein requirements might lead to excessive saturated fat intake
  • Complete protein
    • Definition: A protein source that contains all 20 essential amino acids (amino acids that the body needs but cannot produce on its own, so they must be supplied externally)
    • Animal protein sources (meat, fish, eggs, yogurt) are complete proteins
    • Plant protein sources (soybeans, rice) are not complete proteins. The ratio of essential amino acids is also lower in the total protein.
      • Soybeans + rice together form a complete protein.
      • While the ratio of essential amino acids is lower than animal proteins, absorption rate is higher
    • Tofu and quinoa are rare examples of plant-based complete proteins
    • For plant proteins, you need to consume 10% more than when eating only animal proteins
    • Side effects of excessive animal protein intake are said to be less (or not) present with excessive plant protein intake
  • Climate change
    • The livestock industry is the main culprit of climate change. Not eating meat helps much more than saving on other things.
    • Especially beef and lamb are the worst
  • So how to calculate?
    • You can rank based on the following criteria per 25g of protein (per meal). Coincidentally, the rankings of both are similar.
    • Amount of fat included
    • Amount of greenhouse gases emitted
• Good Order
  • Plants (tofu, soybeans) > fish, poultry > dairy > pork > beef, lamb > processed meats
    • Plant protein
      • Best protein value for money
      • Rich in healthy micronutrients, fiber, etc.
      • Least impact on climate change
      • Contains healthy fats
      • Well absorbed
    • Fish
      • Contains healthy fats, especially omega-3
        • Experimental results show that taking omega-3 in pill form instead of from fish has no health benefits. There are several theories about this.
      • Recommendation: Consuming small fish (anchovies, Korean/Norwegian mackerel, etc., small-sized fish lower in the food chain with less heavy metal accumulation) 2-3 times a week provides the necessary omega-3 intake.
    • Poultry
      • Almost no saturated fat. It's better not to eat the skin.
    • Dairy
      • Eaten for calcium, but if possible, yogurt (fermented, good for gut) is better than milk
    • Red meat (beef, lamb, pork, processed meats, etc.)
      • For health & extinction concerns, it's better to eat as little as possible...
• My Consumption Tips
  • Fish 2-3 times a week
    • Mainly mackerel
    • Occasionally sashimi, other seafood
  • Increase plant ratio
    • About 3 times a week, half a block of tofu + one egg per meal
    • Add beans when cooking rice
  • Yogurt snack daily
  • Half a chicken breast + lentils instead of a whole chicken breast
  • Chickpea snacks

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