The Macros: Protein

The Kaufmann Diet is all about using nutrition as a powerful tool to support good health, prevent disease, and sometimes even reverse diseases. In this series, we break down the components of nutrition into their specific parts, and discuss how they can support––and sometimes hinder––our health. The first part of this series covers macronutrients, what they are, how they fit into your Kaufmann Diet, and the best sources of these nutrients. Protein is one of the three macronutrients; it is essential for the growth, maintenance, and repair of the body’s tissues. It is composed of long chains of amino acids, which are organic compounds made up of carbon, hydrogen, oxygen, nitrogen, and sometimes sulfur. There are 20 different amino acids that can be combined in various ways to create a protein. Nine of these amino acids are considered essential, meaning they must be obtained from the diet because the body cannot synthesize them.

Protein serves many different functions in the body:

1. Structural Support: Proteins are a key component of muscles, skin, hair, and connective tissues.
2. Enzymes: Many proteins function as enzymes, which catalyze biochemical reactions in the body.
3. Transport and Storage: Proteins help transport substances throughout the body, such as hemoglobin, which carries oxygen in the blood.
4. Immune Function: Antibodies, which are proteins, play a crucial role in the immune system by identifying and neutralizing pathogens.
5. Hormones: Some proteins act as hormones, which are signaling molecules that regulate various physiological processes.
6. Energy Source: Although not a primary energy source, proteins can be broken down to provide energy if necessary.

Sources of Protein

Proteins can be obtained from both animal and plant sources. Animal sources include meat, poultry, fish, eggs, dairy products. Plant sources of protein include beans, lentils, nuts, seeds, whole grains, soy products. The quality of protein is determined by its amino acid composition and digestibility. Complete proteins contain all nine essential amino acids in adequate amounts. Examples include animal products and soy. Incomplete proteins lack one or more essential amino acids. Most plant proteins fall into this category, but can be combined (e.g., rice and beans) to form a complete protein.

Recommended Intake

Adequate protein intake is vital for health, but balance is key: Too little protein can lead to muscle wasting, weakened immune function, and other health issues. Too much protein may be associated with kidney damage, heart disease, and other health problems. The recommended dietary allowance (RDA) for protein varies based on age, sex, and level of physical activity, but generally, it is:

Adults: 46 grams per day for women and 56 grams per day for men.

Athletes or individuals with high physical activity: May require higher protein intake to support muscle repair and growth.

These recommendations are generally coming from governing bodies who recommend as much as 60% of daily energy should come from carbohydrates. The truth is, unless you have underlying kidney problems, most people can tolerate much more than the recommended 46-56 grams of protein per day. Some practitioners recommend as much as one gram per lean pound of body weight; for an average person, that equates to 150-180g of protein per day. There is good evidence that a much more balanced approach to energy intake––which necessarily involves eating more protein in lieu of carbohydrates––can be beneficial for health. 

The Kaufmann Diet and Protein

Protein is encouraged on The Kaufmann Diet, particularly from healthy, lean animals sources. Foods like grass-fed beef, pastured chicken or turkey, or wild caught fish are all good options on The Kaufmann Diet. Nuts and seeds can be a good sources of protein as well. 

Much of the plant protein that is often encouraged, particularly soy and whole grains, might be at risk for mycotoxin contamination––these foods are eliminated from the Kaufmann Diet altogether. 

Foods like beans and lentils are excluded from The Kaufmann One Diet because of their carbohydrate levels. While they are included in The Kaufmann Two Diet, these foods should likely not be your primary sources of protein on The Kaufmann Diet, as they are much higher in carbohydrates than protein. However, foods like lentils, chickpeas and black beans can be enjoyed on The Kaufmann Two Diet. 

Related Articles

The Macros: Carbohydrates

How Much Protein Do You Really Need?

Top 6 Sources of Protein for the Kaufmann Diet

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