Author: wpadmin

If there’s one nutrient that seems to have taken over the health conversation lately, it’s protein. How much do we need? Are we getting enough? Should we be adding protein to everything?

I recently came across two excellent talks by Dr. Christopher Gardner of Stanford’s Prevention Research Center that I think are well worth watching. In “Why You Can Stop Stressing About Protein,” Dr. Gardner takes a thoughtful, evidence-based look at our growing protein obsession and explains why most of us don’t need to be worrying about it nearly as much as we’ve been led to believe. His webinar with the T. Colin Campbell Center for Nutrition Studies, “Protein’s Disproportionate Attention in Today’s Healthscape,” takes an even deeper dive into the myths and realities surrounding this much-hyped nutrient. Both are informative, engaging and full of great takeaways for anyone who has ever wondered, Am I getting enough protein?

I’ve also included Dr. Gardner’s helpful amino acid chart, which is a great reminder that plant foods have plenty to offer when it comes to protein and essential amino acids.

Protein is having a moment.

Walk into a grocery store and you’ll find protein added to just about everything, cereal, cookies, popcorn, drinks and even coffee. And social media is full of advice telling us we need to eat more of it, especially as we get older.

So when I came across a recent article in TIME, “Could Eating Less Protein Help You Age Better and Live Longer?”, it caught my attention.

I’ll admit, I found it a little difficult to follow. There is a lot of conflicting research around protein, aging, muscle health and longevity, and the article does a good job of presenting both sides.

But one point at the very end really stood out to me:

“Think about the quality of your diet before you worry about how much protein you’re eating.”

The new review looked at 350 studies of protein restriction in animals and humans. The animal research is interesting: in several species, eating less protein has been associated with longer lifespans and better markers of health.

Some small human studies have also found benefits from eating protein at levels around the recommended dietary allowance.

But, and this is important, we don’t yet have enough long-term research in humans to say that eating less protein will help us live longer. And protein is essential for maintaining muscle, supporting bones and many other functions in the body.

So I don’t think the takeaway should be “eat less protein.”

Instead, I think we should be asking where our protein is coming from.

Not all protein comes in the same package

A 2024 study from researchers at Tufts University found that people who consumed more plant-based protein were more likely to experience healthy aging and had a lower risk of several chronic diseases.

The picture was different for animal protein, with higher intake associated with a greater risk of chronic diseases.

This is important because we don’t eat isolated nutrients. We eat foods.

Lentils, beans, tofu, nuts and seeds don’t just provide protein. They also bring fibre, vitamins, minerals and a whole range of beneficial plant compounds.

A highly processed “high-protein” snack may provide protein too, but that doesn’t automatically make it a healthy choice.

Look at the whole plate

Instead of worrying about whether you’ve hit a particular protein number today, start with the bigger picture.

Are you eating plenty of vegetables and fruit? Beans and lentils? Whole grains? Nuts and seeds? A variety of minimally processed plant foods?

If the answer is yes, you’re probably doing a lot more for your long-term health than chasing the latest protein-enhanced product.

Protein is important. But more isn’t necessarily better, and the ideal amount isn’t going to be exactly the same for everyone.

So the next time you find yourself wondering, “Am I eating enough protein?”, perhaps ask yourself a different question first:

“How can I improve the quality of my diet?”

That might be the more important question after all.

One of my favourite things about July is how easy it is to eat well when local produce is at its peak. There’s something about seeing all those beautiful summer vegetables and berries at the farmers’ market that makes me want to bring home a little bit of everything!

So when I came across CBC’s What to cook in July: Vegan and vegetarian recipes for patio season, it immediately caught my attention. The collection is packed with ideas for making the most of summer’s bount, from zucchini, cucumbers, green beans, and fresh lettuces to sweet corn, new potatoes, berries and those first delicious field tomatoes.

The Tofu Lettuce Wraps with Creamy Coconut-Peanut Sauce immediately made me want to head into the kitchen. Lettuce wraps feel made for summer, fresh, crunchy and easy to customize with whatever vegetables you have on hand.

And that creamy coconut-peanut sauce? Yum! A great sauce can take a simple combination of tofu and vegetables and turn it into something incredibly satisfying.

I’d be tempted to load these up with cucumber, shredded carrots, green onions and plenty of fresh herbs. There are so many possibilities!

I also love that this CBC collection goes beyond the usual veggie burgers and shows just how creative plant-based summer cooking can be. Salads, wraps, noodle dishes, pizzas and grilled vegetables can all make delicious, satisfying meals.