The Protein Gap
Decoding Macronutrients
Functional medicine recognizes the pivotal role of macronutrients—carbohydrates, fats, and proteins—in supporting the body's optimal functioning.
1. Carbohydrates: The Source of Sustainable Energy
In the functional medicine paradigm, carbohydrates are acknowledged as a vital energy source, particularly when sourced from nutrient-dense, complex options like whole grains, fruits, and vegetables.
Note: I don’t entertain or encourage the keto diet.
2. Fats: They don’t make you fat.
Functional medicine views as an essential building block for hormonal balance, cellular structure, and energy reserves. Optimal health is achieved by incorporating healthy fats derived from avocados, olive oil, fatty fish, and other sources of omega 3’s.
3. Proteins: Muscle and Metabolism Boosters
Proteins are the foundation of the body. Beyond muscle repair, they contribute to enzymatic functions, hormone regulation, and immune resilience.
The Protein Gap:
A functional medicine perspective amplifies the importance of protein intake. Recent studies suggest that many Americans are falling short of the Recommended Dietary Allowance (RDA) for protein, raising concerns from a functional medicine standpoint… And the RDA recommendations are too low as it is (in my professional opinion)!
Issues of Protein Deficiencies:
Muscle Integrity: Inadequate protein intake is associated with compromised muscle integrity and function. Without enough protein your body might break down muscle.
Immune Resilience: Proteins are recognized as immune modulators, and deficiency may contribute to a weakened defense against infections.
Fatigue and Lack of Energy: Proteins are involved in energy production, and a deficiency can contribute to fatigue and a lack of energy.
Hormonal Imbalances: Many hormones are proteins or are produced with the help of proteins. A deficiency can disrupt hormonal balance, affecting various physiological processes.
Strategies to Increase Protein Intake
1. Diverse Protein Sources:
Protein sources: lean meats, fish, dairy, eggs, legumes. A combination of plant and animal protein is best to ensure you’re intaking all needed amino acids.
2. Functional Snacking:
Incorporate functional snacks rich in proteins such as Greek yogurt, nuts, or seeds to sustain energy levels and support metabolic function.
3. Balanced Functional Meals:
Each meal should be viewed as an opportunity to create a balanced, functional plate with a harmonious blend of proteins, healthy fats, and carbohydrates.
4. Functional Supplementation:
For individuals with specific dietary needs or challenges, functional medicine may consider personalized, functional supplementation through protein shakes or bars.
Functional Nutrition for Optimal Well-being
A protein deficiency can lead to various health issues due to the crucial roles that proteins play in the body. Proteins are essential macronutrients made up of amino acids, which serve as building blocks for tissues, enzymes, hormones, and other vital structures. In the landscape of functional medicine, where the body is perceived as an interconnected system, let's acknowledge and address the protein gap.
