Neera completed a degree in Nutrition and Dietetics from the University of Alberta. She has gone on to do a combined Masters in Public Health Nutrition and her Dietetic Internship upon which she will be registered with the Dietitians of Canada. She has worked as a Community Nutritionist for the South Asian population and has been featured in Flare Magazine and Family Health Magazine. Questions about food and nutrition? Calories in Indian foods? Low-fat desi-recipes or fad diets? Email her! neera@mybindi.com

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Protein Consumption Guidelines

Hello Neera,

I'm on a modified high-protein diet, in conjunction with working out. I have two questions. First , how many grams of protein a day is too much? I always have proteins with carbs, but I am worried about kindey stones, purine and uric acid buildup. Second, what is the most effective way to absorb protein?

Thank you,

Aziz

Dear Aziz,

Thanks for your question.

Canada's Food Guide to Healthy Eating recommends that 15-20% of your daily intake of foods should come from protein sources. This includes beef, poultry, eggs, lentils and legumes (dals, channe, rongi, etc.), tofu and soy to name a few. The recommended dietary allowance (RDA) of 0.8 grams of protein per kilogram of body weight for adults has been established based on long-term and short-term studies of humans. Thus an adult male weighing 174 lb requires 63 grams of protein daily; and an adult female weighing 138 lb requires 50 grams daily.

So in the case of the male, the 63 grams of protein should be distributed throughout the day over the course of 3 meals and 3 snacks. This would mean approximately 10-15 grams of protein per meal (depending on protein content of snacks). So in your case, protein consumption depends on your height, weight and gender.

Remember, your body cannot process more protein than it needs, hence the guideline of 15-20% of calories coming from protein sources. The extra protein consumed is used as energy, just as your body uses fat for energy. However, the surplus waste products from burning excess protein place an extra burden on the kidneys. This is what puts people at a risk for kidney stones and other kidney disorders. Also, surplus protein drains calcium from the body, perhaps contributing to osteoporosis. As for the best protein absorption: Protein from animal sources are considered "complete proteins" so if eaten by themselves are absorbed readily by the body. However, many plant based proteins are "incomplete proteins", so they should be consumed with some starch. That would mean eating your dal with rice or roti. Adding the rice or roti makes the dal a "complete protein".


In the spirit of health and wellness,
Neera Chaudhary
South Asian Nutritionist

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DISCLAIMER: This information is presented as an educational service. It is not intended as a substitute for medical advice from your physician.
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