Joel Fuhrman - Eat To Live

Eat to Live 139

studies became available that we could actually measure protein re-

quirements.

Today the recommended daily allowance (RDA) is 0.8 gm/kg

body weight, or about 44 grams for a 120-pound woman and 55

grams for a 150-pound male. This is a recommended amount, not a

minimum requirement. The assumption is that about .5 mg/kg is

needed, and then a large safety factor was built into the RDA to almost

double the minimum requirement determined by nitrogen-balance

studies. Still, the average American consumes over 100 grams of pro-

tein daily — an unhealthy amount.

Health authorities such as the World Health Organization recom-

mend only 5 percent of calories from protein. In fact, as little as 2.5

percent of calories from protein may be all that is necessary for normal

people.^38 Regardless of the many opinions on adequate or optimal pro-

tein intake, most plant foods, except fruit, supply at least 10 percent of

calories from protein, with green vegetables averaging about 50 per-

cent. The high-nutrient diets that are plant food predominant, like I

recommend, supply approximately 40-70 grams of protein daily in the

range of 1,200 to 1,800 calories per day. That is plenty of protein.

Furthermore, the outdated notion of "high biological value" pro-

tein is based on essential amino acid profiles that grant eggs a 100

percent score based on the nutritional needs of rodents. It should not

be surprising that the growth needs of rats are not quite the same as

those of humans. For example, birds and rats have high require-

ments for methionine and cystine, the sulfur-containing amino

acids. The sulfur-containing amino acids are important when grow-

ing feathers and fur. More recently, the essential amino acid profiles

have been updated to reflect more closely the needs of humans. Hu-

man breast milk, for example, is lacking if we are considering the nu-

tritional requirements of baby rats, but otherwise ideal when looking

at human requirements.

Today, protein scores are computed differently than in the past.

They are based on human needs, not rats', and soy protein earns a

higher score than beef protein.^39

Using a computer dietary-analysis program, I tried to compose a

natural-foods diet deficient in any required amino acid. It was im-

possible. Almost any assortment of plant foods contained about 30-40

grams of protein per 1,000 calories. When your caloric needs are

met, your protein needs are met automatically. Focus on eating

healthy natural foods; forget about trying to get enough protein.