Protein: How much is enough?

[Pr-01 Picture: Collage; Title slide: Protein, Subtitle: How Much is Enough? Corbis
#FPE0053, MED0061, Justus Liebig Gesellschaft zu Giessen]
Today were going to look at protein, and just how much is enough.

[Pr-02 Picture: Young boy Hemera Photo-Objects Corel #324068]

If you were to ask any 8-year-old boy whether he would rather grow bigger faster or live longer,
he would probably choose to grow as fast as possible.

[Pr-03 Picture: Lab rat #R029]

As early as the 1930s, research on animals began to turn up evidence that high-protein diets
accelerated growth rate and maturity, but shortened the life span.1

[Pr-04 Picture: Little girl eating Photodisc #11027]

In the past, many people believed that when it came to protein, one could never get too much.
Today, the weight of scientific evidence shows otherwise.

So where did we get this protein myth?

[Pr-05 Picture and caption: Justus von Liebig Justus Liebig-Gesellschaft zu Giessen,Liebigstr.
12, 35390 Giessen]
Back in 1880, the famous German scientist, Dr. Justus von Liebig (pronounced Lee-big) had
discovered that muscles were made of protein. From this discovery he concluded that muscular
strength was dependant upon eating generous amounts of protein foods.

[Pr-05b Picture and captions: Dr. Carl Voit Loma Linda/Hardinge Series]
Later, his student Dr. Carl Voit (pronounced Voyt), from watching coal miners,

[Pr-06 Picture: Miners, title: 120 grams]

calculated that these strong, muscular men ate about 120 grams of protein a day. From this
observation, he assumed that this must be the amount needed by the body each day.

[Pr-06b Picture: Drs von Liebig and Voit Loma Linda/Hardinge Series, Justus Liebig
Gesellschaft zu Giessen]
Although the beliefs of these great men were later proven incorrect, they spurred a worldwide
concern over getting enough protein, a concern that persists even to this day.

[Pr-07 Picture: Man in lab; Subtitle: How Much Protein? ADM]

But how much protein do we really need?

Over the course of time, the estimates of the experts have often been revised, and most are
recommending less and less protein.

[Pr-07a Picture: Man; Subtitle: 60 g Corbis #SLI0049]

The National Academy of Sciences has set the U.S. recommended daily allowance (RDA) for
protein at 60 grams for the average man2

[Pr-07b Picture: Woman; Subtitle: 45 g Private]

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and about 45 grams for most women.3 4

The World Health Organizations recommendation is similar, an average of 50 grams for adults.5

These recommendations are recognized as being more than adequate. 6

[Pr-08 Picture: Protein in typical western diet = 185g Protein Comstock #KS9779, #2675;
Hemera Technologies]
Yet as you can see from this illustration, the average person eating a westernized (American) diet is
eating twice the recommended amount, and often even more. 7

Protein Content of Typical Western Meals8

(For reference only)
Food Servin Grams
g
Eggs 2 12 g
Canadian ham/bacon, slices 2 14 g
Sausage links 2 11g
Fried hash brown potatoes 1 4g
Bacon, slice 1 9g
Orange juice 8 oz. 1g
Breakfast total 51 g

Cheeseburger 1 29 g
French fries 1 3g
Milk shake 10 oz 11 g
Lunch total 43 g

Steak 8 oz. 62 g
Fettuccini Alfredo 8 oz. 12 g
Broccoli & Carrots 4oz. 3g
Chocolate cake 1 6g
Milk 8 oz. 8g
Dinner Total 91 g
Total Protein Intake 185
g

Just 3 meals of these commonly eaten foods contain over 180 grams of protein!

[Pr-10a Title: High Protein Diets; Picture of animal protein foods Comstock #2739; Hemera
Technologies]
In addition to our already high protein intake, various diets have received much attention in
recent years, encouraging the use of even greater amounts of protein foods.

These high protein diets have been promoted for many reasonsfrom weight loss to enhanced
athletic performance.

[Pr-10b Picture: Woman researcher Corbis MED0061]

Although these diets may appear to bring good results in the short term, what does the scientific
research reveal about their long-term effects?

[Pr-10c Picture: chicken, Subtitle: Too much protein Corel #333000]

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While it is a well-known fact that protein is an essential element of a healthy diet, few people are
aware of the clearly established health risks associated with eating large quantities of protein.

[Pr-10d Variety of high protein animal products Photodisc #FD001978]

Excessive amounts of protein, especially from animal sources can actually be harmful, leading to
a variety of health problems.

With protein, as with many other things in life, too much of a good thing can be a bad thing!

[Pr-11a Title: Protein Health Concerns:]

Here are a few of the concerns:

[Pr-11b Subtitle: Kidney stones and osteoporosis; Picture of Dr. with x ray Corbis
#MED2041]
Kidney stones and osteoporosis

[Pr-11c Subtitle: Protein; Picture of milk and meat Comstock #00002739; Hemera Photo-
Objects]
Diets rich in protein, especially animal protein,

[Pr-11d Subtitle: Calcium; Picture of bone Corel]

are known to cause calcium to be withdrawn from the bones,

[Pr-11e Kidneys; Picture of kidney Corel]

and as a result increase calcium loss through the urine.9

[Pr-11f Subtitle: Osteoporosis and kidney stones]

This puts people at greater risk for both Osteoporosis and the formation of painful kidney
stones.10

Its interesting to note that, around the world, the countries where people eat less animal protein
also experience much less osteoporosis and hip fractures.11

[Pr-11g Heart disease; Picture of heart Life Art #CA204010]

The next concern is Heart disease: The majority of the protein eaten in Westernized societies
comes from animal sources, like meat, eggs, and dairy products. These foods are all high in
cholesterol, fat, and saturated fats, which are known to promote narrowed, hardened arteries,
accelerated aging, and shortened life.

[Pr-11h Gout; Picture x-ray with inflamed toe ADM /Loma Linda University]
Another problem is Gout: Excessive protein consumption increases the production of uric acid,
which often results in painful inflammation of the joints.

[Pr-11i Cancer; Picture of man patient Stockbyte #369300W]

A serious concern is Cancer: A high intake of animal protein has been shown to promote the
growth of several cancers. 12

[Pr-11j Decreased endurance; Picture player sitting BrandX #bxp30212]

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What about endurance? For years it was thought that athletes needed much more protein. Now it
is known that a high protein diet actually decreases endurance. Todays athletes load up on
complex carbohydrates, rather than protein, for maximum energy and performance.

[Pr-11k Earlier sexual maturity Picture of dressed up little girl Photodisc #AA021345]
Decreased age of sexual maturity: Due to the high fat, high protein diet, todays boys and girls
tend to grow bigger and develop faster.

[Pr-12a Picture: Graph; Title: Sexual Maturity in Girls Corbis #RHF0042; Corbis Stock
Market #RF4475365]
From 1850-1995, the average age of sexual maturity for teenage girls in America declined from
16.3 to 11.9 years of age. 13

[Pr-12b Picture: teenage girl with boyfriend Photo Alto #PAA064000063]

An early age of sexual maturity is associated with earlier sexual activity and a rise in teenage
pregnancy.14 This often results in teenage marriages, with their skyrocketing divorce rates.

[Pr-12ca Picture: young couple; Title: Early Sexual Maturity Corbis #CTE0077]
In addition, young women who experience sexual maturity at an early age have been shown to
have

[Pr-12cb Fly in caption: Breast cancer and Heart disease]

a greater incidence of breast cancer15 and heart disease16.

[Pr-12d Picture: unhappy teenage girl Corbis Stock Market #RF4475365]

Are our youth paying the price with a diminished quality of life?

The cost of protein damage to our bodies is too high! But there is a type of diet that can prevent
and even reverse many of the problems excess protein causes.

[Pr-12x Picture: Plant foods Photodisc #SS04028]

Our Creator, the Master Designer of the human body, knows exactly what food is best for man.

In the book of Genesis, God selected an ideal food program made up of a wide variety of fruits,
vegetables, beans, whole grains, and nuts.

[Pr-13a Picture: Attractive plate of plant based foods Photodisc #FD05201]

Now in the 21st century, science is taking a new look at plant foodsGods original plan.

[Pr-13b Fly in: Low in fat, high in fiber, no cholesterol]

They are low in fat, high in fiber, and entirely free of cholesterol. Plant foods contain all the
elements needed for optimal health and vitality, including plenty of quality protein.

[Pr-14 Picture: 3 meals of common plant foods = 70 grams protein; Title: Protein in Plant
Based Diet Photodisc #12290, #FD001139, #FD001219; Wildwood Lifestyle Center]
Science has confirmed that getting enough protein is not a problem, even without the use of any
animal products.

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From this illustration we can see how easy it is to meet, and even exceed the recommended
amount of protein each day just by eating a variety of unrefined plant-based foods (in enough
quantity to maintain a healthy weight).

Protein Content of Plant-based Meals17

(For reference only)
Food Serving Gram
s
Breakfast cereal flakes 2 3g
W/ Soy or low-fat milk 1c 8g
Sliced banana 1 2g
Whole wheat bread 1 pc. 4g
Peanut butter 2 Tbs. 8g
Orange 1 2g
Breakfast Total 27 g

Bread, Stuffed With

Tomatoes, lettuce, Cucumbers 2 5g
Three-bean salad 1 10 g
Split-pea soup with barley 1 cup 12 g
Lunch Total 27 g

Tomato soup 1 cup 7g

W/ Cornbread 2 pcs. 8g
Grapes 1 cup 1g
Dinner Total 16 g
Total Protein Intake 70 g

Lets review just for a moment what weve learned today.

[Pr-15a Picture: Miners; Subtitle: Incorrect conclusions]

The whole concept of adequate protein was founded on incorrect information, long before the
science of nutrition was even developed.

[Pr-15b Fly in: Accurate science; Picture of lady scientist Corbis #MED0061]
Now with accurate ways to measure protein needs weve found that getting too much protein,
rather than not enough, is the real concern in todays society.

[Pr-16a Picture: Beautiful painting of plant foods Good Shoot #LR054005]

So in order to obtain a balanced diet, and experience the best of health, choose to reduce your
consumption of high protein animal products. Simply replace them with more plant foods.

Nutrition is interesting, but more than that, its vital to our health.

[Pr-16b Fly in: Isaiah 1:18]

The words of scripture encourage us, Come now, and let us reason together, says the Lord.

[Pr-17 Picture: Happy, healthy looking people Wildwood Lifestyle Center]

As simple as they may seem, following sound lifestyle principles can do more to improve your
health, and lengthen your life than all the technological wonders of modern medicine.

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May God bless you as you put into practice the principles of nutrition and healthy eating.

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1
Video: High Protein: Good or Bad?; Hardinge Lifestyle Series; Mervyn Hardinge, MD; Loma Linda, CA, 1984 (?)
Referring to studies from Drs James Sloanager , Clive McCay, (Cornell Univ.), Henry Sherman (Columbia Univ.)
2
170 lb man
3
128 lb woman
4
Ludington, Aileen, and Diehl, Hans; 2000, Health Power, Review & Herald Publishing, Hagerstown, Maryland, p. 102
5
Food and Agriculture Organization/ World Health Organization/ United Nations University (1985). 'Energy and protein
requirements', WHO Technical Report Series 724. Geneva, WHO.
6
Ludington, Aileen, and Diehl, Hans; 2000, Health Power, Review & Herald Publishing, Hagerstown, Maryland, p. 102
7
United States Department of Agriculture Agricultural Research Service. Nutrient Content of the U.S. Food Supply, 1909-
1990. Home Economic Research Report No. 52. September 1994 p.53. (The avg. American consumes approx. 100g
protein daily)
8
This slide was adapted from Health Power by Ludington and Diehl, p.104
9
Sherman HC. Calcium requirement in man. J Biol Chem 1920;44:21.
10
. Robertson WG, Heyburn PJ, Peacock M, Hanes FA, Swaminathan R. The effect of high animal protein intake on the risk
of calcium stone-formation in the urinary tract. Clin Sci 1979;57:285-8.
11
Hegsted, DM. Calcium and Osteoporosis. J Nutr 1986; 116: 2316-9
12
Committee on Diet, Nutrition, and Cancer of the National Research Council. Diet, Nutrition, and Cancer. Washington,
DC, 1982.
13
Ludington, Aileen, and Diehl, Hans; 2000, Health Power, Review & Herald Publishing, Hagerstown, Maryland, p. 103
14
Am J Epidemiol 119:765, 1984; J Early Adolesc Health Care 6:383, 1985
(source: John McDougalls Newsletter, DIET-INDUCED PRECOCIOUS PUBERTY, Nov/Dec. 1997; online at
http://www.drmcdougall.com)
15
Journal of the National Cancer Institute:47:935, 1971; European Journal of Cancer 12:701, 1976 (source: John
McDougall)
16
Am J Epidemiol 126:861, 1987 (source: John McDougall)
17
This slide was adapted from Health Power by Ludington and Diehl, p.104