The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight.  It also sets a wide range of protein intake from 10% to 35% of calories each.

The importance of protein

Our body holds about 10,000 different proteins that constitute the way a person is made.  Proteins are essential micronutrients that make up enzymes responsible for many chemical reactions and the haemoglobin that carries oxygen in our body.  It also forms an important part of a healthy diet and plays a significant role in the overall health of a person. It is in fact considered fundamental for all structural and functional elements within the body.  However, a diet must be balanced for large amounts of animal protein can impact gut health in an adverse way. It is also important to remember that proteins come as a package with other components that impact health in different ways.  For example, a 4-ounce broiled sirloin steak offers 33 grams of proteins, but it also contains about 5 grams of saturated fat.  Since food contains a lot more components than protein, it is important to pay attention to what else is coming with it.  That is why Esseplore advocates eating healthy and recommends meals from Umami Chefs and Smokehse.  All our meals from Umami Chefs clearly state the nutritive value and calorie count that helps you make informed decisions when it comes to your meal plans.

Animal protein or plant- based protein?

Both Animal proteins and plant-based proteins should be included in meal consumption. Plant-based proteins which are considered healthier for consumption and experts often recommend them due to low content of calories and high nutrient value. However, a balanced diet of both types of proteins has huge benefits to health. Animal proteins are complete proteins.  This is because they contain all the essential amino acids that the body needs.

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Although plant proteins are incomplete sources of, it is known to be linked to a lower risk of heart disease, stroke and early death. Here are few reasons why you must include proteins in your diet:

Proteins offers essential amino acids

Animal proteins are considered as complete proteins as they give us all the essential amino acids.  The human body needs 20 different amino acids, while our body makes some of them, the other 9 must be obtained from our meals.  Esseplore recommends the following foods as sources of complete proteins: Eggs, Quinoa, Dairy products, beef, pork, poultry, whole sources of soy such as tofu, edamame and tempeh.  Experts recommend mixing up your meals with proteins from plants so that no ‘essential’ components are missing from meals.  So, it pays to be mindful to have a good mix of protein sources so that essential components are not missing from a meal.  

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Proteins provide numerous nutrients, fiber and antioxidants:

Proteins have numerous benefits and their content in fibre and antioxidants makes them a popular part of any meal.  Ample protein in a diet protects against heart disease. Studies have shown that people who follow a vegan or a vegetarian diet were 30% less likely to die from ischemic heart disease.  This is because plant-based diets are lower in iron, hormones and saturated fats. Esseplore recommends important sources of protein from plants that can be obtained from Legumes, nuts and seeds and whole grains. It is important to get proteins from plants whenever possible.  Plant-based proteins like fresh fruits and vegetables are rich in fibre, promoting the growth of healthy gut bacteria. We recommend fruits like red raspberry, acai berry, goji berry, pomegranate, peach, and blueberry which are considered superfoods when it comes to gut health.  These superfoods also contain many bioactive compounds and other nutrients that impact health in different ways. 

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Proteins also protect against cancer

Plants are rich Phytochemicals that help prevent cancer. Plant-based proteins also help control weight and also aids gut health.  This is a significant factor to take into consideration while planning meals as obesity is a risk factor for many diseases. Animal proteins can also protect against prostate cancer, pancreatic cancer, colorectal and stomach cancer.  It also offers more opportunities for better weight control.  

Proteins protect against stroke and diabetes


A healthy diet with plant-based proteins can reduce the risk of a stroke by 10%. Esseplore recommend sources like leafy greens, whole grains, beans, and a few refined grains.  A diet rich in plant-based protein can also offer protection against type 2 diabetes.

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Healthy meals make a healthy you. Esseplore is here to help you make important food choices that are conducive to a healthy lifestyle.  We are here because we believe in our vision to create more healthy lifestyles in Singapore and impact the way in which the food industry is evolving.  We are constantly using technology to our advantage so that we provide innovative food solutions that will help you in your journey towards a healthy lifestyle.  Whether you choose animal protein or plant-based protein, we have all the tools ready to rustle up a meal for you.  Going hungry is never an option.

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Sherral Joseph

Author Sherral Joseph

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