Since the early 1900s, meat eating has been equated with ­masculinity and power. At that time, if you were civilized, rich, strong and a "real man," you ate plenty of protein (meaning meat). The poor, meanwhile, consumed plant foods such as potatoes and beans.

This cultural bias has survived to our modern day--with increased consumption of animal protein for societal rather than nutritional reasons. ­However, research shows that although protein is an important nutrient, we don't require as much as we think we do. Nor need "protein" be synonymous with meat.

Protein power
The word "protein" comes from the Greek proteios, which means "of prime importance." One of the functions protein has been praised for is its role in supplying the building blocks (amino acids) needed to strengthen and rebuild muscles. Protein helps build, repair and maintain all cells and tissues in the body. It assists in the manufacturing of hormones, enzymes and antibodies and provides us with energy. Our proteins must be replaced on a regular basis as they wear out.

How much is too much?
The recommended daily allowance (RDA) for protein is 56 grams for men and 46 grams for women. These amounts are equal to about nine to 10 percent of our total caloric intake. Many people consume well over these guidelines, which may be highly overestimated to begin with. Overconsumption of protein is ­likely considering our Western diet is high in meat and dairy products. Dr. T. Colin Campbell showed in his book, The ­China Study (BenBella Books, 2004), that our consumption of protein averages 15 to 16 percent and that, "Increasing dietary protein within the range of about 10 to 20 percent is associated with a broad array of health problems especially when most of the protein is from animal sources." 

How much is enough?
Requirements vary since we are individuals with unique bodies, lifestyles and needs. In general, five to six percent (25-36 grams) of dietary protein is needed to replace the protein regularly excreted by the body, relative to total caloric intake, according to Campbell's study. However, do not take this number too literally. Instead use it as a guide to suit one's individual needs.

Many people are unnecessarily concerned about getting enough protein when excess protein is a bigger and more ­valid concern. Numerous studies report that the overconsumption of animal products is related to many lifestyle diseases, such as cardiovascular disease, including heart ­attack and stroke, and cancer.

Michael Pollan, author of Food Rules: An Eater's Manual (Penguin, 2009), suggests an excellent food rule in relation to meat: treat it as a flavouring or special occasion food. In other words, trade conventional portion sizes for meat as a side dish and use vegetables as your main. A three- to four-ounce piece of meat, about the size of a deck of playing cards, is an adequate amount to consume. Wild meat and animal products from family farms that are kind to their animals and follow organic practices are good choices. It is important to educate yourself on where your meat and dairy is coming from.

Beyond meat
Meat is the most well-known source of protein, but it's far from being the only source. The third most popular protein food, after meat and dairy, are beans. Beans offer a great source of protein and these include adzuki, black, fava, kidney and soy beans, to name a few. Other legumes such as lentils and peas also supply protein.

Kaayla Daniel, PhD, CCN, author of The Whole Soy Story (NewTrends Publishing, 2005), states that Asians consume soy products in small amounts only. Most soy products in the West today are genetically modified, highly processed and linked to health problems, including digestive problems, cognitive decline, hormone disruption and reproductive disorders. Consuming organic, fermented soy foods in moderation is best.

Other lesser known but excellent sources of protein are dark, leafy green vegetables such as spinach, kale, collard greens, chard and lettuce. Spinach has 49 percent and lettuce 34 percent of its calories from protein. Seaweeds like dulse, kombu, wakame as well as nuts and seeds all supply protein, as do sunflower, sesame, flax, chia and hemp seeds. Pseudo grains (quinoa, wild rice, buckwheat, amaranth), which are actually seeds, are excellent protein sources.

Last, but not least, sprouts such as alfalfa, broccoli and onion contain all the essential amino acids (building blocks of protein), are nutritionally dense and, because of their abundant enzymes, provide easily accessible protein for the body. 

Instead of fuelling the stereotype that meat eating is necessary for protein and power, fuel your body with moderate amounts of good quality meat and dairy and explore the many plant-based protein sources available. Putting more plant-based foods at the centre of our meals is a step towards healthier people and a healthier planet. 

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