THE IMPORTANCE OF PROTEIN
by Halley Low for the Nutrition Access Project
We hear a lot of talk about protein these days. It has been recognized by many medical and nutritional authorities that people with HIV need to eat a HIGH PROTEIN diet. For us to give meaning to these dictates it is crucial that we have an understanding of just why a high protein diet is benefical for those of us with HIV.
The first step in the process of understanding is questioning. What is so important about protein? For that matter just what is protein? Where can we get it and how much is enough? These are legitamate questions that this article will address.
Proteins are a group of highly complex organic compounds that are present in all cells. Proteins are classified by biological function. There are proteins that build muscle, transport protein that carry nutrients, enzymes that “jump start” cellular activity, protein hormones involved in regulating metabolism, structural proteins like collagen, and special proteins needed for antibody production. Proteins are thus involved in all body functions, and are nessacary for health.
Proteins are large molecules that are made up of smaller chains of peptides. Peptides are chains of amino acids that are biochemically bonded together. There are about 50 amino acids is a single peptide chain. During normal digestion the proteins we take in are broken down into its simplest form (amino acids). These amino acids are then absorbed by the body and made back into proteins that the body needs. As we saw before proteins are crucial to a variety of body functions and structure. This is why everybody need to include protein foods in their diet.
For people with HIV this need is greatly increased, because HIV makes changes in the way our bodies absorb and metabolize nutrients. These changes include; poor absorption of nutrients in the intestines, “leaking out” of protein into the intestines (and ultimately out of the body), changes in how the liver utilizes and stores fats and proteins, and the manner inwhich the body creates and spends energy. These changes are largely responsible for the process known as “wasting” (the loss of what doctors call “lean body mass” and people call muscle), as well as, fatigue and the various symptoms of nutrient defiecnies. There is considerable evidence that a high protein diet can help prevent or prospone the loss of lean body mass. And since we know that certain proteins are essential for antibody production we need to get enough to help support our immune system.
Eating a high protein diet means making protein the featured player at each meal. High protein foods include; meats, poultry, fish, eggs, tofu, dairy products, nuts, beans, and peas. Whole grains, particularly brown rice and oatmeal, are also good sources of protein and energy, and are preferable to processed grain products like white rice or white flour, accept in the case of chronic diarrhea.
Protein is protein so its source (animal or plant) is not important. Thats a matter of personal choice. Even a vegan diet (a strict vegetarian diet with absolutely no animal products, not even honey) can give you plenty of protein. Though it is important for a vegan to understand that a large variety and amount of plant sources must be consumed daily. Sometimes this is difficult if HIV has caused you to lose your appetite. Be honest with yourself about your protein intake. If eating large amounts is problematic you may want to alter your vegan diet or include high protein drinks. If you are a vegetarian that includes eggs or dairy products in your diet than this should not be a problem.
Meat, fish, and poultry are all excellent sources of protein. But even people who eat meat may not get enough protein if they are having trouble getting it in them. There are many reasons a person may not feel like eating. Mouth sores or pain when swallowing may make eating unpleasant. You may resist eating if it acts as a trigger for an episode of diarrhea. If you are depressed, for whatever reason, your appitite may be adversely affected.
If pain in the month or throat is a problem try eating cold and soft foods. Good protein sources include; egg salad, hummus, pate’, cottage or ricotta cheese, yogurt, milk shakes (traditional dairy or soy milk), and you can add protein powder from the health store to any and everything. If diarrhea is the culprit try taking your anti-diarrhea medicine shortly before eating. Some foods also help to combat diarrhea like oatmeal, white rice, sweet and white potatoes, boiled or scrambled eggs, bananas, peeled apples and pears.
Depression, whatever the cause, is a serious condition by itself. If it is limiting your food intake then its seriously affecting your overall health status. If you find you are feeling blue, life has lose its zeal, and you could care less about eating, please reach out for help. Depression is a state of mind not a way of life. You can change that but first you must address it. Share your feelings with a friend or your healthcare provider. Many things can cause depression. You may benefit from medical intervention, so speak honestly with your doctor. You may benefit from therapy or by attending a support group. Just don’t accept depression as a way of life.
If loneliness is the root of your depression you might find it beneficial to get involved in a recreational program. Meeting people in a social setting can serve as a more relaxed and less formal support group. Many AIDS service organizations have such programs. Many host lunches or dinners as well. This is a great opportunity for you to both socialize and eat delicious and wholesome foods in a positive atmosphere. It’s an amazing thing how our appetites increase as our spirits elevate.
If you are not having trouble eating than it should be easier to get the protein you need. The choices you make however remain paramount. If you find you load up on “junk foods” and don’t have room for real foods then you need to take stock of yourself. No one is telling you to give up the “junk”, just to make choices that are in your favor. If eating a healthy high protein diet can help keep you strong and alive (and it can), then realize the power in your own hands. Simple, pleasurable, choices can be made to ensure adequate protein intake. Whenever you feel like a salty treat choose salted nuts instead of potatoe chips. Cashews, almonds, peanuts, salty or smoked or honey-roasted, are a great snack packed with protein. Have cheese with your nightly crackers or with friut. Try high protein drinks or make your own (place the following in a blender: 1 cup dairy or soy milk, 1 ripe banana, 2 tablespoons of peanutbutter, 1 or two tablespoons of honey, blend on high one minute). Be sure to feature protein, in whatever form, at each meal, this way you can be sure you’re getting plenty of protein.
Everybody’s protein needs are different, depending on size, weight, and other factors. To know your protein needs consult with your doctor or nutritionist. They can measure your fat to lean body mass ratio. A new technology exists call an Impedance Monitor. It works by using a mild electric current that distinguishes fat from muscle and gives very accurate results. It is important to know your fat to lean ratio in order to keep track of your overall health and to detect early signs of wasting, so that appropriate intervention will be optimized.
One last consideration, the price of beef or for that matter meat, fish, and poultry. People on fixed or limited incomes may have difficulty ensuring adequate protein intake if they depend too much on meat as primary source. The thing to do is to stop thinking meat only when you think protein. Excellent protein sources that are inexpensive include: eggs, tofu, beans, whole grains, milk and yogurt, peanutbutter and jelly sandwiches, and pizza. Don’t let old thinking patterns box you in. If you need food stamps don’t be afraid to apply, or re-apply, or enlist the aid of a service organization in obtaining the food you need.
Just do what you can, and remember, a high protein diet coupled with a light resistive-exercise program can help prevent and counteract wasting, and improve your overall health and well-being. You deserve to live life to its fullest, eating right is one important tool you have in your own hands. Don’t forget to enjoy those salty nuts.
