am i getting enough protein?
fatigue, hair loss and flaky skin are just some signs that you aren't getting enough protein, but most of the time, all it takes are a few diet changes.
3 minute read
fifty-five per cent of canadians don't think they are getting enough protein. getty
roughly one billion people around the world suffer from a lack of protein, also known as hypoproteinemia, meaning they do not consume enough of the vital nutrient to meet their dietary needs. protein plays an important role in almost every part of the body, according to healthline, serving as a vital building block for body tissue while also keeping muscles and bones strong and healthy. because most foods contain some amount of protein, it is rare for people in developed countries to experience a true deficiency — the issue is of greater concern in south africa and central asia, where it is estimated that as many as 30 per cent of children do not get the required amount.
in more developed countries, a protein deficiency can still be experienced, however, and is usually found in individuals who adhere to an imbalanced diet or among older adults living in institutional settings. in some cases, a protein deficiency can be the result of an eating disorder or other underlying health conditions that interfere with the absorption of nutrients, such as celiac or crohn’s disease.
the body doesn’t store protein
protein is found in a wide range of foods, including red meat, eggs, fish, tofu, dairy and nuts, but it must be consumed daily as the body does not store excess quantities of the nutrient. while rare in much of the world, hypoproteinemia can result in a range of serious issues and is one of the leading causes of death among children in underdeveloped countries.
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what are the signs i am not getting enough protein?
around 10 to 35 per cent of your daily caloric intake should come from protein and failure to meet these dietary needs can result in a host of symptoms, some of which are only seen in severe cases of the condition. these include:
- edema (or swelling) usually in the abdomen, legs, feet and hands
- fatty liver
- skin, hair and nail issues, including hair loss and flaky skin
- loss of muscle mass
- increased likelihood of bone fractures
- stunted growth in children
- fatigue or weakness
- increased infection severity
- increased appetite and caloric intake
how is a lack of protein diagnosed?
according to the medical news today, hypoproteinemia is usually diagnosed through a set of blood tests that reveal if there is enough total protein in the body and if albumin and globulin — two proteins produced by the liver — are in proper balance.
how can i make sure i am getting enough protein?
addressing a protein deficiency depends on the underlying cause of the issue, but doctors will typically recommend increasing the intake of protein-rich foods, such as red meat, poultry, fish, tofu, beans, eggs, nuts and dairy products. other treatments may include antibiotics (to treat infections); vitamin and mineral supplements; a gluten-free diet (to address damage from celiac disease); steroids and other drugs that decrease inflammation in the intestines; medication or surgery to address liver damage; and, if necessary, dialysis for kidney disease.
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the best way to makes sure are getting enough protein is to ensure that 10 to 35 per cent of your diet includes it — plant-based protein if you are vegetarian. in canada, the recommended amount of daily protein, according to the canadian pork council, is 0.8 grams per kilogram of body weight. there is lack of consensus on this requirement, however, with some experts believing more protein is needed on a daily basis, especially for individuals with active lifestyles.
most people don’t think they are getting enough protein
protein deficiency among a population is difficult to measure, but a recent study conducted by chickapea found that 55 per cent of canadians do not believe they are meeting their daily protein needs. almost two-thirds of canadians with children (63.8 per cent) felt their kids were not getting enough protein in their diet.
how can i learn more about protein and how to get enough?
canada’s food guide offers resources on how adhere to a healthy diet, gain a better understanding of the benefits of a balanced meal and find recipes to help ensure you and your family are meeting all your dietary needs.
dave yasvinski is a toronto-based writer.
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