Protein is not only an essential nutrient for maintaining a healthy diet, but it’s also a popular topic among fitness enthusiasts and nutritionists alike. But have you ever wondered what goes into measuring protein quality? Don Layman, a professor of nutrition at the University of Illinois, sheds light on the fascinating aspects of protein measurement.
When we think of protein, we often associate it with meat as an excellent source. But how many of the 20 amino acids essential for humans can we find in a piece of steak? “All the amino acids that a human would need are in animal source proteins,” Layman explains. The same amino acids can be found in dairy, eggs, and milk, meaning animal protein is readily available for our consumption.
But how do we determine the quality of protein? Layman explains that protein quality depends on the composition of the nine essential amino acids and their bioavailability. He notes that plant proteins are attached to fibers and structures, making them difficult for our bodies to absorb fully. Animal and isolated soy proteins have high absorption rates, while plant proteins such as wheat bran have lower absorption rates.
To measure protein quality, scientists use scores based on essential amino acids. However, Layman notes that these scores are too low and should be improved. He is currently part of a group working towards a new protein quality score for the critical markers of adult health – lysine, methionine, and leucine.
Despite the importance of protein in our diet, measuring its quality can be challenging for the average person. Few packaging labels have daily values for protein, and the available amino acid scores can be misleading. Layman notes that he is developing a system to benefit people looking to improve their protein intake.
Nonetheless, knowing the protein quality is vital to unlocking its full potential and receiving the amino acids for your body. Layman’s research showcases the unique aspects behind measuring protein quality, ensuring that people receive the best protein intake suitable for their needs. It’s not merely about brute-forcing your way through life with the highest protein score numbers, but a balanced approach to ensure optimal health.
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Summary of Transcript:
In this YouTube video, the speaker discusses protein quality in different foods and how it’s measured. Animal source proteins such as meat, eggs, and milk contain all the essential amino acids humans need, while plant proteins may not be as readily available due to their fiber content. The speaker explains that protein quality is measured based on the composition of essential amino acids and bioavailability, and a protein quality score is assigned. The current scoring system is challenging to use and not additive. Additionally, the current amino acid scores the World Health Organization, and FAO established may be too low. The speaker is working on a new scoring system focusing on the amino acids lysine, methionine, and leucine, which are essential for adult health.
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Summary of Description:
The Peter Attia Drive podcast focuses on longevity and health, including exercise, nutrition, and brain health. This clip is a part of episode #224 of The Drive with Don Layman, Ph.D., where they discuss the quality and quantity of dietary protein. In the clip, they talk about the amino acids present in steak and the protein quality from animal and plant sources. Disclaimer: The podcast is for informational purposes only and does not substitute for professional medical advice or treatment.
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This clip is from episode #224 of The Drive – Dietary protein: amount needed, ideal timing, quality, and more | Don Layman, Ph.D.
In this episode, Peter is joined by Don Layman, Ph.D., a Food Science and Human Nutrition professor at the University of Illinois Urbana-Champaign.
In this clip, we discuss the following:
– How many of the 20 amino acids are in steak?
– How do we think objectively about the quality of a protein?
– The difference between plant protein and animal protein bioavailability
– Comparing animal protein and plant protein quality
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About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity and all that goes into that, from physical to cognitive to emotional health. With over 60 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and more.
Peter Attia is the founder of Early Medical. This medical practice applies the principles of Medicine 3.0 to patients to lengthen their lifespan and simultaneously improve their healthspan.
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